MONDAY 4.11.22
SKWAATS 20 Minutes
3x8 Back Squats @55-60-65%
3x5 Front Squats @64-69-74%
2 Second Pause on FIRST & LAST Rep each set
AMRAP 14
8 KB Front Rack Bulgarian Split Squats /Side
8 KB Thrusters / Side
16 Toes to Bar
Rx: Single 24/16kg Kettlebell
TUESDAY 4.12.22
Every 1:30 for 30:00
A) 5 Bench Press + :30 Chaturanga Push-up Hold
B) 5 Tempo Pull-ups + :30 Dead Hang Knee Tuck
C) Row 21/17 Calories
D) 50 Dubz + :30 Hollow Hold
WEDNESDAY 4.13.22
Snatch Work From the Rack 10 Minutes
2 Snatch Balance + 3 OHS
50-60-70-80-90% 1RM Snatch
Heavy Snatch Balance Single by Feel if time
Jerk Work from the Rack 15 Minutes
Push Press + Pause Push Jerk + Pause Split Jerk
50-60-70% 1RM Jerk
Pause in receiving position :02 each jerk
2 Pause Split Jerk
80-85-90%
Heavy Single by Feel
From the Floor EMOM 5
:10 Clean Pull to Knee + Stand
70-80-90-100-105% Clean
Coaches count athletes through Tempo
THURSDAY 4.14.22
Functional Bodybuilding 7:30am&6:30pm
EMOM 30
M1) 16 DB Hang Reverse Lunges
M2) 16 Alternating DB Strict Press
M3) :50 Arms Only Rowing
M4) 10 Sit Up Get Ups
M5) Wall Facing Handstand Hold
M6) Ukrainian Twists
Breathe Hard 5:30pm
AMRAP 20
Terrible Stair Run
20 Burpee Plate Hops
100 Double Unders
Sprint EMOM 12
M1) 25/20 Cal Row
M2) Rest
M3) 20/15 Cal Bike
M4) Rest
FRIDAY 4.15.22
German Volume Training Week 5
EMOM 20
M1) 10 Strict Ring Dips
M2) 10 Tempo Bentover Rows
SATURDAY 4.16.22
Teams of 2
800m Run
8 Rounds Relay Style
10 DB Box Step Overs + 10 HSPU / Push Press
800m Run
8 Rounds Relay Style
5 Bar Muscle Ups + 10 Toes to Bar
Terrible Stair Run
AMRAP Burpee Box Overs until 32:00
SUNDAY 4.17.22
Breathe Hard Class 9am
Open Gym 10am-12pm
AMRAP 35
800m Run
50/40 Cal Bike
1000/900m Row
Compare to 9.26.21