MONDAY 9.26.22

Front Squat Test In - 16 Minutes to find Heavy Single

This is not a PR day - goal is to hit 90%+ for a good looking single 

BURN: 10 Front Squats + 10/8 Calories Bike

perform sets of 10 with Empty Barbell, Dumbbells, or Medball. Athletes unable to control full range of motion below parallel, sit down to bench each rep. Stretch lats on bench :30 between sets.


MetCon - Fran Rx+

21-15-9

Thrusters 115/75 lbs

Chest to Bar Pull Ups

BURN

5 Rounds

9 Thrusters

9 Ring Rows

Use Dumbbells, Medball, or Empty Barbell




TUESDAY 9.27.22

PUSH PULL STRENGTH - 12 Min

4-5 Rounds

10 Barbell Bench Press

20 DB Gorilla Rows

Build to heavy by feel on Bench

The Sweats EMOM 20

M1) 15 Toes to Bar

M2) Bike 12/9 Cal

M3) 15 Ring Dips / HR Push-ups 

M4) Row 18/15 Cal



WEDNESDAY 9.28.22

Clean & Jerk Technique  - 15 minutes 

Power Clean + Squat Clean + Push Press + Pause Split Jerk

5@50% - 5@60% - 3@70% base on 1RM Clean&jerk 

Clean & Jerk Singles by feel in remaining time

BURN - EMOM using empty barbell, dumbbells, or medball

3 Muscle Clean + 3 Front Squat + 3 Push Press


MetCon - 3 Rounds for Time

10 Power Snatch 

20 Overhead Lunges

15 Burpees Over Bar

Rx: 95/65 lbs

BURN

3 Rounds

20 American KB Swings

20 Goblet Lunges

15 Burpees






THURSDAY 9.29.22

Functional Bodybuilding 7:30am & 6:30pm

Open Gym 5:30pm

Teams of 2 Relay - AMRAP 15

7 Strict Pull-ups or Ring Rows

7/5 Arms only Row Calories

7 Strict Dips or HR Push-ups 

Athlete A performs one full round as fast as possible while B rests. Switch. Repeat.

If class larger than 16, use ski erg and bike

EMOM 15

M1) Banded Tempo Tricep Pull Down

M2) Banded Tempo Lat Press Down

M3) Seated High L Raises

Work :45 each minute






FRIDAY 9.30.22

LIFT HEAVY - Sumo Deadlift - 12 min

Complete 4 sets of 10 @50-60-65-70%

BURN - perform sets of 10 with light barbell to get comfortable with technique 

MetCon - STRONG EMOM 20

M1) 20 Alternating DB Bench Press

M2) 16-20 Alternating Bicep Curls

M3) 20 DB Hang Reverse Lunges

M4) Row 18/15 Calories

M5) AMRAP 123 Up Downs




SATURDAY 10.1.22

Earn your Beer EMOM 25

M1) 5-8 Bar Muscle Ups or 10-15 Ring Rows

M2) 50 Dubz or 100 Singles

M3) 10 HSPU / DB Push Press

M4) 12/9 Cal Assault Bike

Buyout 

Coach Rom Ab Surprise