MONDAY 3.6.23
Strength - PUSH COMPLEX - 12 min
4 Sets (build to heavy unbroken set))
4 Strict Press + 6 Push Press
Goal = heavier than last week
MetCon
1:30 on, :30 off for 18:00
A) 10 Strict Tempo Pull-Ups (bands allowed)
B) 50' Handstand Walk + AMRAP Strict HSPU
C) Row for Calories
Buyout: 4 minute Abs
TUESDAY 3.7.23
Strength - Pause Front Squats - 16 min
4 Sets of 5 Reps - Pause :02 at bottom Each Rep
50-60-68-75%
Heavy Pause Single by Feel in remaining time
LegDayStruction AMRAP 16
15 Goblet Bulgarian Split Squats Left
15 Goblet Bulgarian Split Squats Right
15 Heel Elevated Goblet Squats
30 Zombie Sit-ups
WEDNESDAY 3.8.23
Strength - 1.25 Bench Press - 12 Minutes
3 Sets of 10 Reps
50-60-70%
MetCon
Teams of 2 Follow the Leader AMRAP 18
10 Power Snatch 95/65 lbs
15 Ring Dips / HR Push-Ups
10 Burpees Over Bar
Buyout 3 min Abs
THURSDAY 3.9.23
Class 7:30am & 6:30pm Open Gym 5:30pm
Skill: Candlestick (Sit Up Get Up)
https://youtu.be/YOICdAsEAqE
EMOM 25
M1) 8-10 Candlesticks
M2) 16-20 Alternating Bicep Curls
M3) 16 Double DB Reverse Lunges
M4) 20 BTN Tricep Extensions
M5) Row 18/15 Calories
Buyout: 4 min Abs
FRIDAY 3.10.23
Strength - Deadlift 9RM - 12 minutes
MetCon
EMOM 20
M1) 15 Reverse Grip DB Bench Press 50/35 lbs
M2) 15 Toes to Bar
M3) Bike 12/9 Calories
M4) AMRAP 123 Up Downs
SATURDAY 3.11.23
Sweaty Surprise 😈
TYR Pop Up - Members get 20% off all apparel and shoes