January 7-13, 2019

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/

8 each Curtsy Lunges with weight

20 Shoulders front and side

B)

6x

2 Jumps with weight

4 BS @80%

2+1+1 Single arm DB Press+PP+PJ, heavier than last week

:90 rest

C)

3x

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

20 Opposite arm/opposite leg arch up (lift left arm and right leg into an arch up, then switch)

:30 Wall Handstand hold

D) For time:

2k Row

50 Goblet Squats

25 Hang Power Cleans

E)

5-10:00 Stretch



DAY 2

A)

3x

10 BB Good mornings

10 Bent over Flies

:20 each star side plank

15ea Banded adductors

15 Cal Ski Erg or Row


B)

6x

4 Deadlift@ 75%

4 Strict + 4 kipping TTB or Knee raises

C)

4 Rounds

:20 DB Shoulder to Overhead, :40 rest

:30 Burpees, :30 Rest

:20 DB Hang Clean (full squat), :40 rest

:30 DUs, :30 rest

D)

3x

7 kipping Ring Swings (stay tight!)

:20 Bottom of dip hold

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)

WL warm-up

then,

20:00 minutes to work a challenging Snatch single and a challenging Clean & Jerk single. No more than one miss as you build.

C)

6x

Bench Press 4 @ 80%

4 Single Arm DB Row

D)

20-14-8

Alternating DB Snatches

Burpee Box Jumps

F)

5-10:00 Stretch

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)

For Time:

50 Burpees

40 DUs

30 DL @ 40%

20 TTB

D)

6x

4 Strict Press + 5 Push Press @ 80%


E)

6x

4 Front Squat @ 80%

4 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)

3x

2 Wall walks into :30 Handstand hold

15 Superman Snaps

15 each Seated Leg raise

:60 rest

C)

800m Run for Time

F)

5:00 Stretch