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Squats-PR-AMRAP

Monday, January 25th, 2021

SWOD/SKILL:

20 reps Squat Challenge Day 7! You will have 15 min at the top of your class hour to get under the barbell, warmup and complete your 15 squats.

EMOM 10 MIN:
1x Press @90% 1Rm

METCON:

12 min AMRAP:
20x WB Situps 20/14
10x OHWL-L 50/35
10x OHWL-R 50/35

*MACRO CHALLENGE*
Challenge DAY 15! HALF WAY THERE! SHEETS ARE DUE TODAY!!!! Keep up the good work!!! BONUS: Must text in to the gym text line. Due by end of day today! You can give yourself an extra 5 bonus points for week 3 if fully completed. What does Macro stand for? What is it? What have you learned so far during this challenge?

*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 
Hollow Rocks
Hollow Reach Thrus
Bent Knee Wipers
Plank

AMRAP 6 MIN:
6x Burpee
12x Rev Crunch w/twist
18x Alt Single leg V-ups

3 RNFT: 
10x Wt’d Situps
10x Plank Walk outs
10x V-sit Slides
10x Rotating Planks


MOBILITY CHALLENGE: You will complete this on your own 3x a week 
Lower: 
Rotating Groiners (1 min)
Tall Pigeon (1 min ea side)
Couch Stretch (1 min ea side)
Prying Active Squat Hold (1 min)

Upper: 
Ext. Rotation Lifts (1 min)
Arm Circles (1 min)
Towel Stretch (1 min ea)

UPDATES/EVENTS/REMINDERS: 

*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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