MONDAY 3.27.23
Strength - PUSH Press 3RM- 12 min
5@50% - 4@60% - 3@70% - 3@80% - 3@90%
Every 1:30 for 13:30
A) 10 Double DB Power Clean & Push Press + AMRAP 123 Up Downs
B) 15 Tempo Parallel to Ground Ring Rows
C) Bike 15/12 Calories
Rx: Two 50/35 lb DBs
Ring Row Tempo - :02 Hold with Chest at Rings, :02 Control down. 15 reps should take AT LEAST :60 if done correctly
Buyout EMOM 6
M1) Handstand or DB Overhead Hold :30
M2) Farmer's Carry :50
TUESDAY 3.28.23
Strength - Front Squat 3RM- 16 min
Build to Heavy Set of 3
5@50% - 4@60% - 3@70% - 3@80% - 3@90%
LegDayStruction AMRAP 16
20 Single DB Bulgarian Split Squats Left
20 Single DB Bulgarian Split Squats Right
20 Heel Elevated Goblet Squats
35 Zombie Sit-ups
WEDNESDAY 3.29.23
Strength - Bench Press 3RM - 12 minutes
Build to Heavy Set of 3
5@50% - 4@60% - 3@70% - 3@80% - 3@90%
EMOM 12
M1) 25 Ring Push-ups
M2) 18 Toes to Bar
M3) Row 18/15 Calories
Bodybuilding Buyout
:30 on, :15 off for 3 Rounds
3 Position Bicep Curls
Single DB Skull Crushers
L Sit
THURSDAY 3.30.23
Strength - Barbell Bentover Row - 12 Minutes
4-5 sets of 6 Reps build to Heavy
EMOM 16
M1) Handstand Walk / Kick-up / Wall Walk Practice
M2) 20 Alternating Gorilla Rows
M3) 10 Alternating Pistol Candlesticks (scale regular candlesticks)
M4) :45 Hollow Hold
Buyout: Coach Choice Abs
FRIDAY 3.31.23
Strength - Deadlift 3RM - 12 Minutes
5@50% - 4@60% - 3@70% - 3@80% - 3@90%
Flex Friday EMOM 20
M1) AMRAP Hand Release Push-ups
M2) 20 Alternating Bicep Curls
M3) :45 Plank in Push-up Position
M4) :30 Hanging Knee Tuck Hold
M5) AMRAP Butterfly Sit-Ups
Scoreboard: total push-ups + sit-ups
SATURDAY 4.1.23
April Fools Fitness