MONDAY 3.28.22
20 Minutes to Complete
4x8 Tempo HIGH BAR Back Squats @50-50-50%
3x5 Front Squats @60-65-70%
Tempo on reps 1&5 each set
Tempo = :02 Down, Pause :02, Fast Up
Functional Bodybuilding
Every 1:30 for 13:30 Alternate Between
A) 10 Goblet Bulgarian Split Squats EACH Leg
B) 15 Strict HSPU / DB Strict Press
C) AMRAP Toes to Bar
TUESDAY 3.29.22
Lift Heavy EMOM 10
M1) 5 Bench Press
M2) 5 Strict Tempo Pull-ups
:02 chin above bar, :02 control down
Athletes may use bands for pull-ups to get full ROM with control.
Advanced Athletes May do weighted pull-ups
Hypertrophy Work EMOM 18
M1) 50' Handstand Walk / 5 Wall Walks
M2) Wall Facing Handstand Hold
M3) 15 Ring Rows Parallel to Floor
M4) Pull-up Bar Knee Tuck Hang
M5) Runningman Sit-ups
M6) Row 18/15
WEDNESDAY 3.30.22
Snatch Work
0:00-6:00 EMOM
Muscle Snatch + Power Snatch + Snatch Balance
6:00-9:00 Build to 70%
9:00-15:00 DON'T MISS
1 Full Snatch Every :30
Clean & Jerk Work
0:00-6:00 EMOM
:03 to Knee, Pause into Power Clean + Thruster
6:00-15:00
Clean + Push Jerk + Split Jerk
2@60% - 2@70% - 2@76% - 2@80%
THURSDAY 3.31.22
Functional Bodybuilding 7:30am & 6:30pm
Hard Core EMOM 30
M1) 5 Strict Tempo Toes to Bar
M2) :30-45 Wall Facing Handstand
M3) 16 Alternating Bicep Curls
M4) :45 Arms Only Row
M5) :30-45 Banded Plank
Score = total row calories
Breathe Hard 5:30pm
E2MOM for 32:00 Alternate Between
A) 25/20 Calorie Bike
B) 30/25 Cal Row
C) 16 Burpee Box Jump Overs 24/20"
D) AMRAP Double Unders
Score is Total Dubz
Compare to 9.23.21
FRIDAY 4.1.22
German Volume Training Week 3 EMOM 30
M1) 10 Strict Ring Dips / DB Bench Press
M2) 10 Tempo Banded Pull Downs
M3) 10 123 Up Downs
SATURDAY 4.2.22
CrossFit Games Quarterfinals 22.1
50 dumbbell lunges
30 handstand push-ups
40 front-rack lunges
20 deficit handstand push-ups
30 overhead lunges
10 strict handstand push-ups
Rx: 2 x 50/35 lb dumbbells for all lunges, 3.5-in deficit
Games cap = 15
SUNDAY 4.3.22
Breathe Hard Class 9am
Open Gym 10-12
Cardio Recovery
AMRAP 34
30/24 Cal Row
20 Cossack Squats
10 Alternating Cartwheels
20/16 Calorie Bike
30 Ukrainian Twists + Kick