Week of 8.29.22

MONDAY 8.29.22

Daily Max Effort: 16 Minutes

Zercher Squat 4RM

BURN: 5 Rounds

15 Pause Goblet Squats

15/12 Calorie Assault Bike

Leg Daystruction Every 1:30 for 18:00

A) 10 Double DB Box Step Ups per Leg

B) 20 Heel Elevated Goblet Squats

C) 15/12 Calorie Bike

D) Zombie Sit Ups / Rest

Rx: 50/35 lb DBs

TUESDAY 8.30.22

For Time

Lap Around Block

21 Strict HSPU 

21 Chest to Bar Pull-ups 

21 Ring Dips

Lap Around Block

15 Strict HSPU

15 Chest to Bar Pull-ups 

15 Ring Dips

Lap Around Block

9 Strict HSPU

9 Chest to Bar Pull-ups 

9 Ring Dips

Lap Around Block

WEDNESDAY 8.31.22

Daily Max Effort: 12 Minutes

4RM Touch n Go Power Snatch

Find heavy 4 Rep Unbroken in 5-6 Working Sets.

BURN: E2MOM 12

12 American Swings + 12 Goblet Squats

Barbell Hero For Time

12-9-6-3

Power Clean 185/120 lbs

Front Squat

Shoulder to Overhead

Burpees Over DB

BURN For Time

4 Rounds

10 DB Power Clean

10 Front Squat

10 Push Press

10 Burpees Over DB

THURSDAY 9.1.22

Functional Bodybuilding 7:30am & 6:30pm

Open Gym 5:30pm

Arm Superset EMOM 25

M1) 16-20 Alternating Bicep Curls

M2) :40 Tempo Banded Pull Downs

M3) 16-20 BTN Tricep Extensions

M4) :40 Tempo Banded Tricep Pull Downs

M5) Ukrainian Twists

Buyout 10 Minute EMOM

M1) Arms Only Rowling 

M2) Plank in Push-up Position

Work :45 each minute 

FRIDAY 9.2.22

Daily Max Effort: 12 Minutes

4RM Push Press

BURN: AMRAP

15 DB Push Press Deadlift + 12/9 Cal Bike

Strong EMOM 20

M1) 5-8 Bar Muscleups 

M2) 4-8 D Ball over Box

M3) Wall Facing HS Push-ups or Shoulder Taps or Hold :30-40

M4) D Ball Hear Hug Hold :45

M5) 123 Up Downs / Rest

Rx: 150/100 lbs to 30/24" Box 

BURN use 10-30 lb Med Balls

SATURDAY 9.3.22

Teams of 2

800m Run

6 Rounds Relay Style

10 DB Box Step Overs 

50 Double Unders 

800m Run

6 Rounds Relay Style

15 Toes to Bar

15 Box Jump Overs

800m Run

AMRAP Burpee Muscle Ups until 30:00

SUNDAY 9.4.22

Closed for Labor Day

MONDAY 9.5.22

Closed for Labor Day