December 24-30, 2018


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/

2 Wall Walks

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



4x

2 snatches at 75%, every 1:15

Then,

2:00 AMRAP of snatches @75%


C)

4x

2 Jumps with weight

6 BS @70%

4+3+2 Single arm DB Press+PP+PJ

:90 rest


D)

3x

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

20 Alternating Pike Touches

:30 Wall Handstand hold



E)

5:00 EMOM

Unbroken set of 15-20 KBS (same number each round)


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

6 Deadlift@ 70%

6 Strict TTB or Knee raises


C)

20:00 AMRAP

400m Row

15 WB

10 Burpees over the Rower



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 DB Curl + Press

15 Banded Reverse Fly


B)

4x

3 Tall Cleans + 3 Strict Press + 3 Split Jerk


2 CJ @ 70-75%, every 1:15

then 2:00 AMRAP of CJ @ same


C)

4x

Bench Press 6 @70%

6 Single Arm DB Row


D)

6x

15 Cal AB

50’* HSW or 8 Burpee with 2 push ups (*modify distance as needed for a mostly unbroken HS walk.)


F)

5-10:00 Stretch


DAY 4


A) 45:00 AMRAP

300m Run

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 Moderate KB DL



C)

5x

8 Burpees :10 rest

8 DL @ 40%, :10 rest

8 TTB, :10 rest

40 DUs

:90 rest


D)

4x

6 Strict Press + 4 Push Press @ 70%


E)

4x

6 Front Squat @ 70%

6 Elevated Split Squat



F)

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)

4x

12 Cal Row

9 CTB/PU/Ring Row

6 BP, slightly heavier than last week

:90 Rest



C)

Weightlifting warm up


D)

3x

6 power Cleans + 6 Front Squats @ 55% of PC

15 each elevated floor bridges

15 3 way calf raises

1:30 rest


E)

5x 100m @ 80-85%, :30 rest


2:00 rest and then


2x 200 run @ 85%, 2:00 rest


F)

5:00 Stretch