150 BayFit

New 6 Week Cycle - Who Dis?

MONDAY 1.9.23

Week 1

Back Squats - 4 Sets of 10 - 16 minutes

Start at 60% build to heavy

AMRAP 16

10 DB Hang Power Cleans

10 Heel Elevated Split Squats Left

10 Heel Elevated Split Squats Right

20 DB Deficit Pushups

20 Butterfly Sit Ups

Rx: 50/35 lb DBs

Athletes may scale to 0-1 DBs on split squats and hand release push-ups

TUESDAY 1.10.23

Push Press - 4 Sets of 10 - 12 minutes

Build to Heavy by Feel

Teams of 2 - 18 min AMRAP Relay

15 HSPU OR 20 DB Push Press

15 Chest to Bar Pull-Ups OR 20 Ring Rows

One Athlete Rows/Bikes while the other does 1 round. Switch. Repeat.

Score 1: Total Rounds as Team

Score 2: Total Calories

Buyout

Tabata Hollow Hold

WEDNESDAY 1.11.23

BARBELL CARDIO - TOUCH N GO SQUAT CLEANS

15 minutes to complete

5-4-3-2-1 Unbroken Sets @50-60-70-80-90%

15 Zombie Sit-Ups after each round

FOR TIME

10-9-8-7-6-5-4-3-2-1 Front Squats 185/125 lbs

1-2-3-4-5-6-7-8-9-10 Toes to Bar

15 MIN CAP

THURSDAY 1.12.23

Functional Bodybuilding 7:30am and 6:30pm

Open Gym 5:30pm

Bench Press - 4 sets of 10 - 12 Minutes

Build to heavy by feel

EMOM 20

M1) 20 Alt DB Bench Press

M2) 20 Alt Gorilla Rows

M3) Handstand or Plank Hold :30-40

M4) Isometric DB Bicep Hold :30-40

M5) Russian Twists :30-45

FRIDAY 1.13.23

Deadlift - 4 sets of 6 - 12 Minutes

Build to Heavy

150 Bay Open Week 1 Challenge

22-16-10

Alternating DB Power Snatch

Burpees Over DB

Rx: 50/35 lbs

Arm Interlude

21-15-9

Ring Dips / Hand Release Push-ups

Single DB Bicep Curls

Behind the Neck Tricep Extensions

Buyout

Tabata L Sit

SATURDAY 1.14.23

Engine Engine #9

90 seconds on, 30 seconds off for 24:00

A) Burpee Muscleups / Pull-ups/ Ring Rows

B) Box Jump Overs

C) Wall Balls

D) Assault Bike

Buyout - Devil Emoji

COMMUNITY SOCIAL SATURDAY AFTERNOON