Week 6 Summer Shred!
MONDAY 5.29.23
Closed for Memorial Day
TUESDAY 5.30.23
Strength: 3x10 Front Squats from the floor - 14 minutes
3 sets of 10 UNBROKEN @50-60-70% 1RM
After each set complete 35 zombie sit-ups
Scale weight as needed based on Murph soreness.
Murph Hangover Helper EMOM 16
M1) 16 Alternating DB Power Snatch
M2) 10 Sit Up Get Ups
M3) Bike 12/9 Calories
M4) L Sit on Floor / Rest
Rx: 50/35 lb DB
WEDNESDAY 5.31.23
Strength: 3x10 Push Press from floor - 12 minutes
Build to heavy unbroken set by feel
After each set do 30 runningman sit-ups
MetCon
Teams of 2 Relay AMRAP 18
Rx: 25' Handstand Walk + 15 Toes to Bar
Scaled: 3 Wall Walks + 20 Knees to Hips
One athlete rows while the other does 1 full round. Switch. Repeat completing as many rounds and reps as possible.
Score 1: total rounds as a team
Score 2: total calories on rower
THURSDAY 6.1.23
Active Recovery Day
7:30am & 6:30pm Classes
Open Gym 5:30pm
Skill: Turkish Get Up EMOM 9
M1) 2 TGU Right
M2) 2 TGU Left
M3) :30 L Raise over KB/DB
Rx: 24/16kg KB
Athletes may use DB or KB.
Recovery Sweat
Every 2:00 for 24:00 Alternate Between
A) Row 30/24 Calories
B) :45 per side Lateral Medball Throw to Wall
C) Bike 20/16 Calories
D) 100 Double Unders OR 200 Single Unders + AMRAP sit-ups
Count Row, Bike, and Dubz Only
Male: 450, Female: 420
FRIDAY 6.2.23
Strength: Conventional Deadlift - 12 Minutes
4 sets of 7 Reps Build to Heavy UNBROKEN set by Feel
MetCon
Teams of 2 Relay AMRAP 15
5 Double DB Power Cleans
10 DB Front Rack Lunges
5 Bar Muscleups OR 10 Pull-Ups OR 15 Ring Rows
Rx: two 50/35 lb DBs
SATURDAY 6.3.23
Beach Bodybuilding w/ Coach André