MONDAY 10.24.22
Week 5
Front Squats - 17 Minutes
5@50% - 4@60% - 3@70% - 2@80% - 1@85% - 1@90%
PAUSE on 1st REP EACH SET for :02
Heavy Full Speed Front Squat Single by Feel
BURN: 8 Pause Front Squats + 15/12 Calorie Row
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
Every 1:30 for 13:30 Alternate Between
A) 10 Double DB Bulgarian Split Squats per Leg
B) 16 Double DB Thrusters
C) 20/16 Calorie Row
Rx: 50/35 lb DBs
Athletes may use 0-1 dumbbells for split squats to get full range of motion and control
TUESDAY 10.25.22
PUSH PULL STRENGTH - 12 Min
4 Rounds
5 Barbell Bench Press
10 Tempo Bentover Rows
Build to heavy unbroken set by feel on Bench
Pause :02 w/DBs at ribs each Rep on Rows
Skills n Sweat 1:30 WORK, :30 Rest for 24:0
Alternate Between AMRAPS
Rx
A) Low Ring Muscleups
B) Row Calories
C) Handstand Walk
D) Assault Bike Calories
Modified
A) 5 Pull-ups or Ring Rows + 5 Dips or HR Push-ups
B) Row Calories
C) Wall Walks
D) Assault Bike Calories
Training Notes: athletes should practice their highest level skill movements during A and C
Advanced: practice bar muscle ups even if it means failing repeatedly
Intermediate: practice Kipping on pull ups and dips
Beginner: Build strength with slow controlled movement on ring rows or banded pull ups
Scoreboard: total reps + calories
Handstand Walk: 5 Ft = 1 Rep
WEDNESDAY 10.26.22
Squat Clean & Pause Split Jerk - 17 min
2@50% - 2@60% - 2@70% - 2@80%
Heavy Single by Feel
BURN EMOM - using empty barbell, dumbbells, or medball
M1) 3 Muscle Clean + 3 Front Squat + 3 Push Press
M2) Hold Split Jerk Position w/PVC :25
MetCon
21-15-9
Power Clean
Burpee Over Bar
Rx: 135/95 lbs
THURSDAY 10.27.22
Functional Bodybuilding 7:30am & 6:30pm
Open Gym 5:30pm
Back Building - 14 Min
5x10 Each Hip Thrusts & Bentover Rows
Alternate between movements adding weight each set to find a heavy set of 10 for each movement
Single DB Pump Up Party - AMRAP 16
10 Single Arm Bicep Curl per arm
15 Behind the Neck Tricep Extension
15 Curls with both Hands on DB
:30 Plank in pushup position
20 Leg Raises
FRIDAY 10.28.22
LIFT HEAVY - Sumo Deadlift - 12 min
Complete 4 sets of 4 Build to Heavy
Heavy Single by feel in remaining time
BURN - perform sets of 4 with light/moderate barbell to get comfortable with technique
Add weight if you were here last week!
STRONG EMOM 20
M1) 20 Alt DB Bench Press Neutral Grip
M2) 20 DB Gorilla Rows
M3) 12 Burpee to Plate
M4) 18/15 Calorie Row
M5) AMRAP Zombie Sit Ups
SATURDAY 10.29.22
Sweaty Surprise