MONDAY 5.2.22

SKWAATS 20 Minutes

4x4 Back Squats @50-60-70-80%

3x5 Front Squats @60-70-80%

2 Second Pause on FIRST & LAST Rep each set

This is our last week of Pause Volume Reps. Will shift gears to heavy single prep next week.

Functional Bodybuilding EMOM 12

M1) 10 Double DB Bulgarian Split Squats 50/35 lbs Left

M2) 10 Double DB Bulgarian Split Squats 50/35 lbs Right

M3) Wall Facing Handstand Hold :30-:45

M4) AMRAP Toes to Bar

Whiteboard:

Score 1: 80% Front Squat Weight

Score 2: Total Toes to Bar

TUESDAY 5.3.22

Skill: Kipping Pull-up

Murph Prep AMRAP 30

Terrible Stair Run

15 Pull-ups

30 Hand Release Push-ups

Rx wear 20/14 lb Weight Vest

WEDNESDAY 5.4.22

Snatch Work 15 Minutes

Power Snatch + Hang Squat Snatch + Full Snatch

1x(2+2+2) @ 50%

1x(2+2+2) @ 60%

1x(1+2+2) @ 70%

1x(0+1+1) @ 75%

2x(0+0+1) @80%

Heavy Full Snatch by Feel

Clean & Jerk Work 15 Minutes

Power Clean + Full Clean + Push Jerk + Split Jerk

1x(1+1+2+2) @ 50%

1x(1+1+1+2) @ 60%

1x(1+1+1+2) @ 70%

1x(1+1+0+1) @ 75%

2x(1+1+0+1) @ 80%

Heavy Clean & Jerk by Feel

*DOUBLE STACK OF DROP PADS FOR ALL ATHLETES

THURSDAY 5.5.22

Functional Bodybuilding 7:30am&6:30pm

EMOM 20

M1) 5 Strict Tempo Toes to Bar

M2) 16 Alternating DB Bench Press

M3) 8 Tempo DB Bentover Rows

M4) AMRAP Barbell Zombie Situps

Buyout: Rowling 10 Minutes

Perform TWO 123 Up Downs for every Meter Above/Below 100m

Breathe Hard 5:30pm

E2MOM for 32:00 Alternate Between

A) 20/16 Calorie Bike

B) 30/25 Cal Row

C) 16 Burpee to Plate

D) AMRAP Double Unders

Scoreboard: Total Calories + Burpees + Dubz

FRIDAY 5.6.22

PUSH PULL WEEK 2

20 Minutes to Complete 4 Rounds

5 Push Press & 5 Sumo Deadlift

50-60-70-75% respectively

Then Single at 80% each

5 Second Hold Overhead / Control up top on the last Rep each set.

METCON - EMOM 12

M1) 20 American Swings 24/16kg

M2) 10 Strict HSPU / DB Strict Press

M3) L Sit on Floor 35-50 Seconds

Big Class Logistics for PUSH PULL

Athletes should partner with someone close to their strength level and set up separate push press and deadlift barbells. Go back and forth between the two movements building and changing weights as needed.

SCHEDULE NOTICE

NO 5:30/6:30pm CLASSES TONIGHT

Oly Lift Off at 5:30pm

SATURDAY 5.7.22

🇺🇦For Kyiv 🇺🇦

Teams of 2 - 32 Minutes to Complete

800m Run

100 Double DB Box Step Overs 50/35 lbs

Terrible Stair Run

100 Chest to Bar Pull-ups / Ring Rows