Summer is Coming Week 2

MONDAY 3.21.22

For time 21-15-9-6-3

Front Squat from Floor 195/125 lbs 

Strict HSPU

15 Toes to Bar after each set

Scaled 

Front Squat (use 10RM weight from last week)

DB Strict Press

15 Knees to Hips after each set

Buyout EMOM 9

M1) 10 Tempo Goblet Bulgarian Split Squats Left

M2) 10 Tempo Goblet Bulgarian Split Squats Right

M3) AMRAP Zombie Sit Ups







TUESDAY 3.22.22

5 Rounds - 30:00 Clock - Alternate Between 

0:00-2:30

10-8-6-4-2 Bench Press to Heavy

10 Strict Tempo Pull-ups 

2:30-5:00

500m row

5:00-6:00

AMRAP runningman sit-ups 

Pull-up Tempo- :02 above rim, :02 control down

Use bands as needed to get full ROM and control each rep. 



WEDNESDAY 3.23.22

Snatch Work - 15 Min

0:00-8:00 EMOM @50-65%

:03 to Knee, Pause, into Power Snatch + 2 OHS

Full Snatches in remaining time

2 @ 70% - 2 @ 75% - 2 @ 80%



Clean & Jerk Work - 15 min

Hang Power Grace EMOM 6

5 Hang Power Clean & Jerk 135/95 lbs (scale to 50%)

Power Clean + Push Jerk + Pause Split Jerk in remaining time

2@60% - 2@70% - 2@75% - 1@80%






THURSDAY 3.24.22

Functional Bodybuilding 7:30am & 6:30pm

Superset EMOM 30

M1) 3-5 Wall Walks

M2) Wall Facing Handstand Hold

M3) 16-20 Bicep Curls

M4) Pull-up Bar Dead Hang

M5) Seated High L Raises

Hold :30-60 on Static Movements

Scoreboard is total Pull-up Bar Hang Time





Breathe Hard 5:30pm

ANNIE 2.0

50-75-100-125-150 Double Unders

50-40-30-20-10 Abmat Sit-ups 

20:00 Cap

Buyout: Assault Bike Relay - 12 Minutes

4 Rounds

:30 Sprint

Rest 2:30

Score is total calories 

Gangster Target: 80/64 calories 




FRIDAY 3.25.22

GVT Week 2 EMOM 20

M1) REVERSE Grip DB BENCH PRESS

M2) Bentover rows

Buyout

Rowling

123 Up Downs for every meter off 100



SATURDAY 3.26.22

EMOM 20

M1) 10 Left Arm DB Power Clean & Push Press (50/35 lb)

M2) 10 Right Arm DB Power Clean & Push Press (50/35 lb)

M3) 18/15 Cal Row

M4) 50 Double Unders

M5) 50' Handstand Walk

Buyout

ABs! (annnnnd Assault Bike Surprise)





SUNDAY 3.27.22

4:00 on, 1:00 off for 30:00

A) Terrible Stair Run 

B) 30/24 Cal Assault Bike

C) 30 Burpee Plate Hops
AMRAP Double Unders after Buy In each interval