MONDAY 3.13.22
Strength - PUSH Press 7RM - 12 min
4 Sets (build to heavy unbroken set))
MetCon
1:30 on, :30 off for 18:00
A) 10 Strict Tempo Pull-Ups (bands allowed)
B) 10 Double DB Hang Power Clean + Push Press
C) Bike for Calories
Buyout: Tabata L Sit
TUESDAY 3.14.23
Strength - Pause Front Squats - 16 min
4 Sets of 5 Reps
3 Pause + 2 Full Speed
50-60-70-80%
Heavy Pause Single by Feel in remaining time
Pause :02 at bottom on Pause Reps
LegDayStruction
EMOM 16
M1) 10 Double DB Bulgarian Split Squats Left
M2) 10 Double DB Bulgarian Split Squats Right
M3) 10 Double DB Heel Elevated Front Squats
M4) Zombie Sit-ups
Rx: Two 50/35 lb DBs
WEDNESDAY 3.15.23
Strength - Deadlift 7RM - 12 minutes
MetCon
Deuces Wild 23.1 Test Run
Time Follow the Leader Style
27-21-15-9
Row Calories
Burpees Over Rower
THURSDAY 3.16.23
Class 7:30am & 6:30pm Open Gym 5:30pm
AMRAP 24
10 Candlesticks
20 Alternating Bicep Curls
30 Hollow Rocks
3 Turkish Get Ups Left
3 Turkish Get Ups Right
20 BTN Tricep Extensions
10 123 Up Downs
Buyout: Tabata Handstand/DB Overhead Hold
FRIDAY 3.17.23
Strength - Bench Press 7RM - 12 Minutes
Build to heavy unbroken set
MetCon
EMOM 20
M1) 18/15 Calorie Row
M2) 20 Ring Dips / Ring Push-Ups / HR Push-Ups
M3) 12/9 Calorie Bike
M4) AMRAP Butterfly Sit-Ups
Scoreboard: Minutes 1-3 reps + calories
SATURDAY 3.18.23
Deuces Wild In House Partner Competition! No regular classes or open gym today.
Athletes can come to get settled and warm up at 9:30am.
Athlete Briefing starts promptly at 10am!