MONDAY 4.3.23
Strength - PUSH Press 2RM -13 min
5@50% - 4@60% - 3@70% - 2@80% - 2@88% - 2@95%
EMOM 12
M1) 12 Double DB Hang Power Cleans
M2) 20 Alternating Overhead DB Press
M3) Row 18/15 Calories
Buyout Hold On EMOM 6
M1) Overhead + Front Rack DB Hold (statue of Liberty formation)
M2) Farmer's Carry
TUESDAY 4.4.23
Strength - Front Squat 2RM- 18 min
Build to Heavy Set of 2
5@50% - 4@60% - 3@70% - 2@80% - 2@88% - 2@95%
LegDay Intervals 16 Minutes (4 Rounds)
0:00-1:30) 10 Double DB Bulgarian Split Squats EACH Leg
1:30-3:00) 15 Heel Elevated Double DB Front Squats
3:00-4:00) Zombie Sit-ups/ Rest
WEDNESDAY 4.5.23
Strength - Bench Press 2RM- 12 minutes
Build to Heavy Set of 2
5@50% - 4@60% - 3@70% - 2@80% - 2@88% - 2@95%
Push Pull EMOM 8
M1) 25 Ring Push-Ups / Hand Release Push-ups
M2) 10 Tempo Incline DB Rows
Buyout: Rowling 12 Minutes
Every meter over/under 100 do two 123 Up Downs
THURSDAY 4.6.23
Strength - Turkish Get Up - 12 Minutes
Build to Heavy or Practice Technique
EMOM 20
M1) Alternating DB Bicep Curls
M2) Handstand Hold
M3) Double DB Hang Reverse Lunges
M4) Single DB Skull Crusher
M5) Runningman Sit-Ups
Work :40 Each Minute
FRIDAY 4.7.23
Deadlift Deload - 12 Minutes
5@50% - 5@60% - 5@70% - 5@80%
20 Hand Release Push-ups After Each Set of DL
Heavy deadlifts are very taxing to the central nervous system so we are taking this week ""off"" so we can attack all of our heavy singles next week.
Finish STRONG EMOM 20
M1) 20 Wall Balls 20/14 lbs
M2) 15 Toes to Bar
M3) 12/9 Calorie Assault Bike
M4) Rest
Cap work at :50 each minute
Push the pace to get all the reps knowing you get to rest at the end of each round
SATURDAY 4.8.23
Constantly Varied Functional Movement performed at High Intensity