MONDAY 7.11.22
Summer STRONG Week 6
LIFT HEAVY - Squats n Push Press - 25 Minutes to Complete 4 Sets EACH of
1 Pause Front Squat + 2 Back Squat @ 84%
5 Push Press @ 79%
Functional Strength EMOM 16
M1) 10 Double DB Bulgarian Split Squats 50/35 lbs Right
M2) 10 Double DB Bulgarian Split Squats 50/35 lbs Left
M3) 10 Strict HSPU / DB Press
M4) 8 Tempo Pull-ups
TUESDAY 7.12.22
LIFT HEAVY - Bench Press - 12 Minutes
4x10@ 70% 1RMBP
Cardio Pump EMOM 20
M1) 15 Ring Dips or HR Push-ups
M2) 50 Double Unders
M3) 15 Toes to Bar
M4) 18/15 Calorie Row
WEDNESDAY 7.13.22
Snatch Consistency - 16 Minutes
Snatch + Hang Snatch
2@50% - 2@60% - 2@70% - 2@80%
Heavy Complex by Feel
Deuces Complex - 16 minutes
Clean + Hang Clean + Jerk
2@50% - 2@60% - 2@70% - 2@80%
Heavy Complex by Feel
Base on 1RM Clean & Jerk
THURSDAY 7.14.22
Functional Bodybuilding 7:30am & 6:30pm
EMOM 10
M1) 10 Strict Seated Barbell Press
M2) AMRAP 123 Up Downs
EMOM 20
M1) 16 Alternating DB Bicep Curls
M2) 16 Goblet Curtsy Lunge
M3) Front Rack + Overhead Hold Right
M4) Front Rack + Overhead Hold Left
M5) Banded Tricep Extensions
FRIDAY 7.15.22. BACK DAY
Block A: Silverback Block - 4 Rounds
5 Heavy Barbell Bentover Rows
10 DB Gorilla Rows
15 Banded Pull Downs
250m Row
Block B: Booty Block - 4 Rounds
5 Heavy Hip Thrusts
10 Romanian Deadlifts
:30 Banded X Walks
30 Ukrainian Swings
Perform 1 Round every 4:00
Rest between sets. Increase weight on Rows & Hip Thrusts.
SATURDAY 7.16.22
10am Class Only. Open Gym 11am-1pm
Teams of 2
AMRAP 30
20 Double DB Thrusters 50/35 lbs
40 Chest to Bar Pull-ups or Ring Rows
20 Burpees Over Rower
40 Calorie Row
SUNDAY 7.17.22
Open Gym 9-12