MONDAY 8.22.22

Daily Max Effort: 16 Minutes

Zercher Squat 5RM

BURN: 5 Rounds

10 Pause DB Front Squats

15/12 Calorie Assault Bike

Choose your Destiny EMOM 16

M1) 10-15 Double DB Box Step Ups Right

M2) 10-15 Double DB Box Step Ups Left

M3) 10-15 DB Thrusters

M4) AMRAP Toes to Bar

Rx: 50/35 lb DBs




TUESDAY 8.23.22

Cardio Lynne - performed as EMOM 30

M1) Max Reps Bench Press

M2) Max Reps Kipping Pull-ups or Ring Rows

M3) 15 Box Jump Overs

M4-5) Run to 6th Floor

M6) Rest

Prescribed WeighTs

Rx Men Bodyweight Bench Press

Rx Female 3/4 Bodyweight Bench Press

Scale to 65% 1RM

BURN use Dumbbells

Athletes goal is to hit 10+ reps of bench and pull-ups each round so modify weight and position on ring rows as needed. 





WEDNESDAY 8.24.22

Daily Max Effort: 12 Minutes

5RM Touch n Go Power Snatch

Find heavy 5 Rep Unbroken in 5-6 Working Sets.

BURN: E2MOM 12

12 American Swings + 12 Goblet Squats

Heavy Cardio EMOM 16

M1) 3 Power Clean + 3 Hang Squat Clean + 3 Front Squats 185/125 lbs

M2) 12 Strict HSPU

M3) 15 Burpees over Bar

M4) Rest

BURN

M1) 9 DB Power Clean + 9 Front Squats

M2) 12 DB Push Press

M3) 15 Burpees over DB

M4) Rest





THURSDAY 8.25.22

Functional Bodybuilding 7:30am & 6:30pm

Open Gym 5:30pm

EMOM 25

M1)10-16 Renegade Rows

M2) :40 Banded Tricep Pull Overs

M3) 16 Alt DB Hammer Curls

M4) DB Front Rack Overhead Hold (:20/arm)

M5) AMRAP 123 Up Downs

Buyout 10 Minutes: Arms Only Rowling 100m

Every Meter above/below 100 perform 3 Hand Release Push-ups 





FRIDAY 8.26.22

Daily Max Effort: 12 Minutes

5RM Deadlift 

BURN: AMRAP

10 KB Deadlift + 10 Russian Swings + 12/9 Cal Bike

MetCon: 2-2-2-3 Intervals to Complete

30 Deadlift

25 Chest to Bar Pull-up Or Ring Row

20 Burpees Over Bar

15 Power Cleans

10 Bar Muscleups or Unassisted Pull-up 

5 Shoulder to Overhead

Prescribed Weights

Rx: 205/125 lbs

Scaled: 135/95 lbs

Masters: 155/105 lbs 

BURN

30 Double DB Deadlift

30 Ring Rows

20 Burpees over DB

20 DB Power Clean

20 Ring Rows

20 DB Push Press

Workout Logistics

0:00-2:00 Athletes Work

2:00-3:00 Rest

3:00-5:00 Work

5:00-6:00 Rest

6:00-8:00 Work

8:00-9:00 Rest

9:00-12:00 Final 3 Minutes to complete workout 

Athletes should push the pace to try and finish the workout as quickly as possible knowing they get rest every 2:00. 





SATURDAY 8.27.22

Skill: Pistol Squat

MetCon

@0:00 Run 800m

AMRAP until 25:00

10 Pistol Squats

25' Handstand Walk

5 Bar Muscle Ups

@25:00 Run 800m

Scaled 

10 High Box Controlled Descent Step Ups

3 Wall Walks

10 Pull-ups or Ring Rows

10 Ring Dips or Hand Release Push-ups