Test Week! Eat your wheaties ladies and gentlemen and let's smash those Personal Records!
MONDAY 11.14.22
Front Squat 1RM - 20 Minutes
5@50% - 4@60% - 3@70% - 2@80%
1@86% - 1@91% - 1@96% - 1@101%
MetCon - Teams of 2 Follow the Leader Style
21-15-9
Front Squat 135/95 lbs
Burpees Over Bar
TUESDAY 11.15.22
Bench Press 1RM - 14 Minutes
5@50% - 4@60% - 3@70% - 2@80%
1@86% - 1@91% - 1@96% - 1@101%
The Sweats
1:30 on, :30 off for 18:00
Alternate Between AMRAPS
A) Bar Muscle Ups
B) Double Unders
C) Row Calories
Modified
A) 10 Pull-ups OR Ring Rows + 10 Dips OR HR Push-ups (AMRAP)
B) Double Unders, Single Unders, or Jumping Jacks
C) Row Calories
WEDNESDAY 11.16.22
Clean & Jerk 1RM - 20 Minutes
2@50% - 2@60% - 2@70% - 2@80%
1@86% - 1@91% - 1@96% - 1@101%
MetCon
Half Kalsu
50 Thrusters for Time
Starting with and EMOM do 5 Burpees
Rx: 135/95 lbs
10 Minute Cap
THURSDAY 11.17.22
Functional Bodybuilding 7:30am & 6:30pm
Open Gym 5:30pm
Back Building - 15 Min
5x5Each Hip Thrusts & Bentover Rows
Build to 5RM
AMRAP 15
10 Double DB Bicep Curls
10 Single DB Skull Crushers
10 Single DB Bicep Curls
:30 Plank in Push-up Position
15 Butterfly Sit-ups
FRIDAY 11.18.22
Sumo Deadlift 1RM - 16 Minutes
5@50% - 4@60% - 3@70% - 2@80%
1@86% - 1@91% - 1@96% - 1@101%
MetCon
Hang Power Pump for Time
10-20-30-40
Double DB Hang Power Cleans
Hand Release Push-ups
Rx: 50/35 lbs
15 min cap
SATURDAY 11.19.22
10am Class w/ Coach Cates
STUFFING IS COMING AMRAP
1:30 on, :30 off for 32:00
Alternate Between AMRAPS
A) Alternating Single DB Box Step Ups
B) Burpee Plate Hops
C) Toes to Bar or Sit-ups
D) Assault Bike Calories
Score is total reps+calories
Rx: 50/35 lb DB. Athletes may hold any way but must stand at full hip and knee extension at the top of the box each Rep
Open Gym 11-1
SUNDAY 11.20.22
Open Gym 9-12