MONDAY 11.7.22
Week 7
Front Squats - 17 Minutes
5@50% - 4@60% - 3@70% - 2@80% - 1@87% 1@92%
Heavy Singles 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
Teams of 2 Relay
25-20-15
Thrusters
Row Calories
Rx: 115/75 lbs
TUESDAY 11.8.22
PUSH PULL STRENGTH - 12 Min
4 Rounds
2 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
Sweat-EMOM 20
M1) 15 Chest to Bar Pull-ups / Ring Rows
M2) 15 Ring Dips / HR Push-ups
M3) 50 Double Unders / 100 Single Unders
M4) 12/9 Calorie Bike
Cap work at :45 each round
Total Possible Reps+Calories
Male 460
Female 445
Buyout: Coach Choice Abs
WEDNESDAY 11.9.22
Clean & Pause Split Jerk - 15 min
2@50% - 2@60% - 2@70% - 2@80% - 1@85% - 1@90%
Heavy Single by Feel
BURN - EMOM
M1) 2 Muscle Clean + 2 Front Squats 2 Push Press
M2) Hold Split Jerk Position w/PVC :25
MetCon - BurpDT
5 Rounds for Time
6 Shoulder to Overhead
9 Hang Power Clean
12 Burpees Over Bar
Rx: 155/105 lbs
15 minute cap
THURSDAY 11.10.22
Functional Bodybuilding 7:30am & 6:30pm
Open Gym 5:30pm
Back Building - 14 Min
5x6Each Hip Thrusts & Bentover Rows
Alternate between movements adding weight each set to find a heavy set of 6 for each movement
EMOM 16
M1) 20 Alternating DB Bench Press
M2) 20 Alternating DB Gorilla Rows
M3) Single DB 3 Position Bicep Curls (:45)
M4) AMRAP Starfish V Ups
FRIDAY 11.11.22
LIFT HEAVY - Sumo Deadlift - 12 min
Complete 4 sets of 2 Build to Heavy
Heavy Single by feel in remaining time
BURN - perform sets of 2-5 with light/moderate barbell to get comfortable with technique
Add weight if you were here last week!
MetCon
GRIP-EMOM 20
M1) 20 American KB Swings
M2) 15 Toes to Bar OR Sit-ups
M3) 18/15 Calorie Row
M4) 25 Hand Release Push-ups
SATURDAY 11.12.22
Sweaty Surprise