MONDAY 11.28.22
High Bar Back Squats - 14 minutes
4 Sets @ 50-55-60-65%
5 Pause + 5 Full Speed
Pause :02 at the bottom of each pause Rep.
Focus for athletes is getting comfortable with the high bar position, keeping upright torso, and maintaining tight core.
Athletes who don't know their 1RM Back Squat can base % on their front squat.
Every 1:30 for 18:00
A) 10/Leg Double DB Bulgarian Split Squats
B) 22 Heel Elevated Goblet Squats
C) 15/12 Calorie Assault Bike
D) 10 Tempo Strict Pull-Ups
TUESDAY 11.29.22
Overhead Strength - 12 Minutes
4 Sets @ 50-55-60-65%
5 Strict Press + 5 Push Press
Base % on 1RM Strict Press or start light and make small jumps each set if you don't know
Teams of 2 Partner AMRAP 18
25' Handstand Walk + 15 Toes to Bar
One Athlete Rows while the other does gymnastics. Switch after each full round.
Score 1: Total Rounds + Reps
Score 2: Total Calories
WEDNESDAY 11.30.22
The Chief
5 rounds
3 Minute AMRAP
3 Power Clean 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 minute
At 21:00 mark start partner wod
Rx: 40 Bar Muscle Ups for Time
Scaled: 60 Pull-ups or Ring Rows + 60 Ring Dips or Hand Release Push-ups
Every minute on the minute one athlete does 8 Burpees Over Bar
THURSDAY 12.1.22
Functional Bodybuilding 7:30am & 6:30pm
Open Gym 5:30pm
EMOM 30
M1) :30-40 Handstand Hold
M2) 16-20 Alt Bicep Curls
M3) 16-20 BTN Tricep Ext
M4) :30-40 Farmers Carry
M5) AMRAP Starfish V Ups
FRIDAY 12.2.22
Floating Romanian Deadlift
12 Minutes to complete 4 sets of 8
STRONG EMOM 20
M1) 15 Reverse Grip Bench Press
M2) 16 Alt DB Power Snatch
M3) 10 Sit-up Get Ups
M4) Row 18/15 Calories
SATURDAY 12.3.22
Sweaty Surprise