December 17-23, 2018

Hi All,

We want thank all of you for following along with this program. You are probably aware, we are opening a brick and mortar gym in Chicago, which we are thrilled about. Unfortunately we we will no longer be able to give the deserved attention to this particular vehicle for providing programming.

January 13, 2019 will be the last day programming will be available on this site. We hope this provides enough lead time for you to make necessary arrangements. Those of you in Chicago are obviously welcome to check out the membership options to come train at the new 13th Flow gym. If there is anything we can do to support you in your training moving forward, please don’t hesitate to send an email to akinwaleinfo@gmail.com and let us know.

Thank you again!

DAY 1

A)

3x

GHD Core Maintenance https://instagram.com/p/BoplhOlBIvQ/

   10 Glute Ham Raises

   10 Back Extensions

   10 Hip Flexions

   10 GHD “Reverse Hypers”

10 Superman Snap, :02 at top

:60-:90 Hip Flow https://instagram.com/p/Bopl_6ehEod/

:30 Handstand Hold

8 Lateral  Lunges

25 Banded 45 degree shoulder pulse


B)

3x

Weightlifting Warm-up

   Snatch Grip, 3 each movement

   Shrugs

   High Pulls

   Muscle Snatch

   Footwork Drill

   Sotts Press

   Power Snatch from the Hip



5x

2 snatches at 75%


C)

15 cal AB

10 Back Squat @50%

10 strict press @45%

:90 Rest

10 cal AB

15 Back Squat @50%

15 strict press @45%

:90 Rest

15 cal AB

10 Back Squat @50%

10 strict press @45%



D)

3x

:20 Ring L-sit or Ring top of dip hold

20 Alternating Pike Touches

:30 Wall Handstand hold



E)

4x

15 GHD sit ups

10 Russian KBS (Heavy for 10)

1:00 rest


F)

5-10:00 Stretch



DAY 2


A)

3x

10 BB Good mornings

10ea Elevated Renegade Rows

:30 Chinese Plank

15ea Banded adductors

15 Cal Ski Erg or Row


B)

3x

7 Deadlift@60%

7 Strict TTB or Knee raises


C)

3x

200m Run

10 DB Front Squats

Then

3x

2 Rope climbs

10 Push ups


D)

3x

:20 hollow hold

20 superman snaps

20 V-Crunches



E)

5-10:00 Stretch



DAY 3

A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

15 cal Row

10 Push Ups on DBs

10 DB Bent Over Rows

10 BB Thrusters

15 Banded Reverse Fly


B)

4x3

Tall Cleans, :02 Hold in the catch


5x

2 Cleans at 75%


C)

3x

Bench Press 7 @60%

7 Single Arm DB Row


D)

3x at Flow pace:

50’ HS walk (modify to challenging unbroken walk or :30 HS hold)

:45 Squat hold with weight


E)

6x 500m Row, 2:00 Rest


F)

5-10:00 Stretch


DAY 4


A) 45:00 AMRAP

25 Cal AB

20 Squats

15 Extended v-crunches

10 Push ups

5 Strict Pull ups

5 D Ball over shoulder

10 Curtsy Lunges w/ weight

15 Burpees

20 Calf Raises

25 45 degree shoulder raises



DAY 5


A)

3x

GHD Core Maintenance

   10 Glute Ham Raises

   10 Back Extensions

   10 Hip Flexions

   10 GHD “Reverse Hypers”


B)

3x

6 Prone Passthroughs

6 Hollow Rolls (roll sideways hitting superman and hollow positions)

10 Scap Pull-ups+:20 Deadhang

10 Burpees

10 Moderate KB DL



C)

5x

8-10 Pull-ups, :10 rest

10 alt DB Snatches, :10 rest

15 WB, :10 rest

30 DUs

:90 rest


D)

3x

7 Strict Press + 3 Push Press @60%


E)

3x

7 Front Squat @ 60%

7 Elevated Split Squat


F)

3x6 Power Clean @ 65%

:60 rest


G)

5-10:00 Stretch



DAY 6

A)

3x

20 each knee ups

15 extended v crunches

10 squats w/ weight (mod)

15 back flies

20 chest flies


B)

3x

2:00 row with 2:00 to complete

10 barbell bench presses @ 65-70%

Rest the remainder of the 2:00 before repeating



C)

Weightlifting warm up


D)

3x

8 power Snatches @ 55%

8 squats @ 70-75%

15 each elevated floor bridges

15 3 way calf raises

1:30 rest


E)

6x 100m @ 80%, :30 rest


2:00 rest and then


1x 400 run @ 80%


F)

5:00 Stretch