MONDAY 10.17.22

Week 4

Front Squats - 16 Minutes

5@50% - 4@60% - 3@70% - 2@80% - 2@85% - 2@88%

PAUSE on 1st REP EACH SET for :02

Heavy Full Speed Front Squat Single by Feel

BURN: 8 Pause Front Squats + 10/8 Calories Bike

perform squats with Empty Barbell, Dumbbells, or Medball. Athletes unable to control full range of motion below parallel, sit down to bench each rep. Stretch lats on bench :30 between sets.


MetCon 

Teams of 3 - 13:30 Running Clock

90 seconds WORK, 3:00 Rest

Round 1: 21 Thrusters + Max Calorie Assault Bike

Round 2: 15 Thrusters + Max Calorie Assault Bike

Round 3: 9 Thrusters + Max Calorie Assault Bike

One Athlete Works at a time

Score is your total individual calories 

Rx: 115/75 lbs 








TUESDAY 10.18.22

PUSH PULL STRENGTH - 12 Min

4 Rounds

6 Barbell Bench Press

20 DB Gorilla Rows

Build to heavy unbroken set by feel on Bench

The Sweats Every 4:00 for 24:00

Rx

A) 25 Bar Muscleups 

B) Row 72/60 Calories

C) Terrible Stair Run (6th floor twice)

Modified 

A) 25 Pull-ups or Ring Rows + 25 Dips or Hand Release push-ups 

B) Row 3:45

C) Stairs or Bike 3:45







WEDNESDAY 10.19.22

Clean & Jerk Work - 15 Min

Barbell Cardio EMOM 6

M1) 2 Squat Cleans

M2) 5 Power Clean & Jerk

Use 50-70% 1RM C&J for EMOM

Heavy Squat Clean & Split Jerk by feel in remaining time 


BURN - EMOM using empty barbell, dumbbells, or medball

M1) 5 Muscle Clean & Push Press

M2) 4 Muscle Clean & Front Squat

Add weight if you were here last week!


Macho Man Interval EMOM 12

M1) 3 Power Clean + 3 Front Squats + 3 Push Jerks

M2) 12 Burpees Over Bar

Rx: 185/115 lbs 

Buyout 

3 minute AMRAP Toes to Bar / Leg Raises












THURSDAY 10.20.22

Functional Bodybuilding 7:30am & 6:30pm

Open Gym 5:30pm

EMOM 30

M1) 15-20 Ring Dips or HR Push-ups 

M2) 16-20 Alternating Bicep Curls

M3) 16-20 BTN Tricep Extensions 

M4) Row 18/15 Calories 

M5) AMRAP 123 Up Downs

Score = total calories + 123 up downs 










FRIDAY 10.21.22

LIFT HEAVY - Sumo Deadlift - 12 min

Complete 4 sets of 5 @55-65-75-85%

Heavy Single by feel in remaining time 

BURN - perform sets of 5 with light/moderate barbell to get comfortable with technique 

Add weight if you were here last week!

STRONG EMOM 20

M1) 20 Alternating DB Overhead Press

M2) 10 Double DB Bulgarian Split Squats Left

M3) 10 Double DB Bulgarian Split Squats Right

M4) 8-10 Strict Pull-ups 

M5) AMRAP Runningman Sit-ups 





SATURDAY 10.22.22

1:30 on, :30 off for 32:00

A) AMRAP Handstand Walk or Wall Walks

B) Row for calories

C) AMRAP Toes to Bar OR Sit-ups

D) Bike for Calories