MONDAY 7.18.22
Summer STRONG Week 7 - 25 Minutes
3 Sets each
1 Pause Front Squat + 2 Back Squat @ 86% FS1RM/
5 Push Press @ 81% 1RMPP
Athletes go back and forth between movements until they complete all 4 rounds
Functional Strength Intervals
Every 4:00 for 12:00
10 Double DB Bulgarian Split Squats per leg
10 Thrusters
15 Strict Pull-ups
Rx: 50/35 lb DBs
TUESDAY 7.19.22
LIFT HEAVY SuperSet
12 Minutes to Complete 4 sets
8 Bench Press @72%
20 DB Gorilla Rows
GymnastiPump EMOM 20
M1) 5 Tempo Ring Dips
M2) 5 Strict Tempo Toes to Bar
M3) :35 Handstand Hold
M4) 18/15 Calorie Row
WEDNESDAY 7.20.22
Snatch Work- 16 Minutes
E2MOM for 10:00
5 Power Snatch + 5 OHS
Start at 50% 1RM Snatch. Add by feel
Heavy Snatch by feel in remaining time
Heavy Clean Doubles from Blocks - 16 minutes
50-60-70-80-85-90%+
Perform 2nd rep within :30 of finishing 1st
THURSDAY 7.21.22
Functional Bodybuilding 7:30am & 6:30pm
EMOM 10
M1) 10 Strict Seated Barbell Press
M2) :40 Tempo Banded Pull Downs
Every 4:00 for 20:00 Unbroken Complex
10 Barbell Bicep Curls
10 Right Leg Barbell Deadlifts
10 Left Leg Barbell Deadlift
10 Reverse Curl to Press
10 Back Rack Curtsy Lunges
FRIDAY 7.22.22
Lift Heavy - 12 Minutes
3x8 Each Hip Thrusts & Bentover Rows
Find a heavy set of 8 for each movement
BuildHard EMOM 20
M1) 12-16 Renegade Rows
M2) :40 3 Position Bicep Curls
M3) :40 BTN Tricep Extensions
M4) :40 Banded KB Swings
M5) AMRAP 123 Up Downs
SATURDAY 7.23.22
No Classes
Deuces Wild Partner Competition
Athlete Briefing starts 9:30am
First workout heat starts 10am
SUNDAY 7.24.22
Open Gym 9-12