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AMRAP + 1RM….

Wednesday, January 13th, 2021

SWOD/SKILL:

Day 2: 20 rep Squat Challenge… you will increase 5lbs from what you did on Monday. You can start with an empty barbell at the rack at the top of the hour for your class. Spend some time warming up to that weight. You will have 15 min for warm up + your 20 squats.

4×10
Bent Over Rows
Good Mornings

METCON:

10 min AMRAP:
50x Double Unders
1x Rope Climbs
10x DL 225/155
-2 min rest-
Then….
5 Min. to est:
1 RM PC

AB CHALLENGE:
Each week you will have 3 different types of abs: Tabata, AMRAP, Sets/Reps
TABATA: You already completed or have the video info for this one.

AMRAP 9 MIN:
(this can be done as a cash-out off to the side on your own after class or at home)
10x Burpees
10x v-ups or knees to chest
10x Plank Walkouts
10x Hollow Reach Thrus (each side)
10x Seated Leg Lifts (Single side for scale 5x each)


MOBILITY CHALLENGE:
You will get a new video at the beginning each week.

UPDATES/EVENTS/REMINDERS: 

*Dues are due the 1st of each month. Please see a coach when you come in to train next. Thank you! 

*Please continue to get on the schedule AHEAD OF TIME for each class you plan to train in. Please text the schedule line if you have to make any changes. Thank you! 

*MACRO CHALLENGE
Challenge DAY 3! If you still owe $25 (cash) for the challenge please bring that in. If you have any questions at all please feel free to ask or you can always ask questions on the private Facebook page “HEMI Macro Challenge.” Remember EVERYTHING must be weighed out and plugged into my fitness pal. You should all have the rules and your first weeks log to plug in your daily points. If you don’t your paperwork is still waiting for you on the front desk as you enter.

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