HELEN-BMG
Tuesday, January 19th, 2021
SWOD/SKILL:
5×10
Bent Over Rows
10x Banded Pull aparts
10x Pick a Skill to work on from your goals list
METCON:
“Helen” -BMG (May run heats in bigger classes)
3 RFT:
400m Run
21x KB 55/35
12x Pullups
Cap: 15 min
Cash-Out: (Ab Challenge)
AMRAP 6 MIN:
10x X-ups
10x Side Plank touches
10x Weighted sit up
10x Leg up- raises
*MACRO CHALLENGE
Challenge DAY 9! If you still owe $25 (cash) for the challenge please bring that in. Your Macro sheets were due yesterday! We will not be accepting late ones. Make sure to grab a blank sheet for this week to be filled out. Keep up the good work!!! Remember… just because you have ONE bad day doesn’t mean you just give up…. pick back up the next day and continue on!
*IF YOU STILL NEED VIDEO DEMO’S SENT VIA TEXT (TEXT MAL) IF YOU DON’T HAVE FACEBOOK AND ARE NOT ADDED TO THE GROUP.
AB CHALLENGE:
Each week you will have 3 different types of abs: Tabata, AMRAP, Sets/Reps
Below you have all 3 for the first week.
TABATA: 40 sec of work :20 sec of rest x2 rounds
Flutter kicks
Tap Crunches
Floor Thrusters with Push-Up
Hollow V-up to Arch Roll
AMRAP 6 MIN:
10x X-ups
10x Side Plank touches
10x Weighted sit up
10x Leg up- raises
3 RNFT:
20x Bicycles
20x Reverse v-up Slides
20x Hollow Rocks
MOBILITY CHALLENGE: You will complete this on your own 3x a week
Lower:
Ankle Mobility (30 sec ea side)
Dynamic Hip rotations (1 min)
Figure-4 (1 min-ea. side)
T-spine rotation (wall) (30 sec ea side)
Upper:
Scapular Wall Slides (1 min)
Shoulder Towel Stretch (30 sec ea side)
Pec Stretch (30 sec ea side)
Trap stretch (30 sec ea side)
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!
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