MONDAY 4.24.23
Strength: Power Clean + Push Press 12 Minutes
Complete 3 Sets of 10 Unbroken
50-55-60% of 1RM Push Press
After each set do 20 123 Up Downs
Functional Bodybuilding EMOM 9
M1) 20 Alternating DB Overhead Press
M2) 20 Alternating Gorilla Rows
M3) 20 Bulgarian Split Squats
Rx: Two 50/35 lb DBs
Buyout
:30 Max Calorie Assault Bike
TUESDAY 4.25.23
Strength: 1.25 Bench Press
12 Minutes to Complete
3 sets of 10 Reps @ 50-55-60%
After each set complete 30 Runningman Sit-Ups
Sweaty Pump EMOM 20
M1) Row 18/15 Calories
M2) 20 Ring Push-Ups
M3) 18 Toes to Bar
M4) Bike 12/9 Calories
M5) Rest
Cap work at :45 each minute
WEDNESDAY 4.26.23
Weightlifting Skill: Cleans from Blocks - 15 minutes
Power Clean + Squat Clean
3@50% - 3@60% - 2@70% - 2@80%
Heavy Clean from blocks by feel in remaining time
Teams of 2 Follow the Leader Style
21-15-9-6-3
Front Squats 195/125 lbs
Burpees over Bar
THURSDAY 4.27.23
Active Recovery Day
7:30am & 6:30pm Classes
Open Gym 5:30pm
Skill: Headstand + Toe Touch to Floor
Skill EMOM 8
M1) Headstand Toe Touch to Floor
M2) Max Double Unders
Work :40 each minute
EMOM 20
M1) 10 Sit Up Get Ups
M2) 20 Alternating Bicep Curls
M3) :30-:40 Handstand Hold / DB overhead hold
M4) Arms only Row :45
M5) Zombie Sit-Ups (plate optional)
FRIDAY 4.28.23
Barbell Cardio - Power Snatch - 10 Minutes
3 Sets of 10 Unbroken Touch n Go Reps
Finish STRONG EMOM 16
M1) 8 Tempo Pull-Ups (bands allowed)
M2) 15 Reverse Grip DB Bench Press
M3) 18/15 Calorie Row
M4) :30-:40 Russian Twists + Kick
SATURDAY 4.29.23
Skill: Turkish Get Up
EMOM 8
M1) 2 Reps Right
M2) 2 Reps Left
Murph Prep
At 0:00 Run 800m
Then AMRAP
5 Pull-ups + 10 HR Push-ups + 15 Squats
At 10:00 Terrible Stair Run
Then AMRAP
5 Pull-ups + 10 HR Push-ups + 15 Squats
At 20:00 Run 800m