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Rise n’ Grind…

Wednesday, January 27th, 2021

SWOD/SKILL:

20 rep Squat Challenge Day 8. You will have 15 min at the top of your class time to get warmed up under the barbell and complete your squats for the day.

METCON:

4 RFT:
12x Deadlift 115/75
10x Hang Power Clean
8x Push Jerk

Run 400 Meters

12x Deadlift
10x Hang Power Clean
8x Push Jerk

Rest 2 Min Between Rounds

*MACRO CHALLENGE*
Challenge DAY 17! Just over half way there!!!! Keep up the good work!!! 

*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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