MONDAY 10.3.22

Fall Squats Week 2

Pause Front Squats - 15 Minutes

5@50% - 5@60% - 5@70% - 3@75% - 2@80%

Heavy 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.

LegDayStruction Intervals

Every 1:30 for 18:00 (3 rounds)

A) 10 Double DB Bulgarian Split Squats per leg

B) 22 Heel Elevated Goblet Squats

C) 15/12 Calorie Bike

D) 20 Toes to Bar

TUESDAY 10.4.22

PUSH PULL STRENGTH - 12 Min

4 Rounds

8 Barbell Bench Press

20 DB Gorilla Rows

Build to heavy unbroken set of 8 by feel on Bench

The Sweats EMOM 20

M1) 15 Ring Dips / HR Push-ups

M2) 10 Strict Pull-ups

M3) 12 Burpees to Plate

M4) Row 18/15 Calories

WEDNESDAY 10.5.22

Clean & Jerk Technique 15 minutes

EMOM 10

M1) 2 Power Cleans + 1 Squat Clean

M2) Power Clean + Push Press + Push Jerk + Split Jerk

Heavy Clean & Jerk by feel in remaining time

BURN - EMOM using empty barbell, dumbbells, or medball

M1) 4 Muscle Clean + 4 Front Squats

M2) 8 Push Press

Add weight if you were here last week!

MetCon

Partner AMRAP 15 min Relay Juan Special

5 Squat Snatch 95/65 lbs

5 Overhead Squats

5 Burpees Over Bar

BURN

Partner AMRAP 15 min Relay

10 American Swings

10 Goblet Squats

5 Burpees

THURSDAY 10.5.22

Functional Bodybuilding 7:30am & 6:30pm

Open Gym 5:30pm

Speed pump 3 For Time

10-20-30 reps each

Hang Power Curl 50/35 lbs

Hand Release Push-ups

9 Minute Cap

EMOM 20

M1) Tempo Banded Pull Downs

M2) Tempo Banded Tricep Ext

M3) Pallof Press (:20/side)

M4) 16 Goblet Curtsy Lunges

M5) AMRAP Plate Sit Ups

Work :45 during minutes 1-3

FRIDAY 10.6.22

LIFT HEAVY - Sumo Deadlift - 12 min

Complete 3 sets of 8 @55-65-75%

BURN - perform sets of 8 with light barbell to get comfortable with technique

Add weight if you were here last week!

MetCon - Teams of 2 - Diane Relay

Athlete A does 21 Deadlift + 21 HSPU or DB Push Press

Athlete B does 21 Deadlift + 21 HSPU or DB Push Press

Athlete A does 15 Deadlift + 15 HSPU or DB Push Press

Athlete B does 15 Deadlift + 15 HSPU or DB Push Press

Athlete A does 9 Deadlift + 9 HSPU or DB Push Press

Athlete B does 9 Deadlift + 9 HSPU or DB Push Press

SATURDAY 10.8.22

Skills 4 Bills EMOM 25

M1) 7 Bar Muscleups

M2) 12 Burpees to Plate

M3) 15 Box Jump Overs

M4) 25' Handstand Walk

M5)12/9 Calorie Bike

Modified

M1) 15 Pull-ups / Ring Rows