Week 9 Summer Shred!
MONDAY 6.19.23
https://youtu.be/M6VhrUy8qus
Strength: 4RM Front Squats - 15 minutes
5 sets of 4 UNBROKEN @50-60-70-80-90%
After each set complete 20 zombie sit-ups
MetCon - Leg Ladder
10-9-8-7-6-5-4-3-2-1 Reps Each
Double DB Squat Clean
Left Leg Goblet Bulgarian Split Squats
Right Leg Goblet Bulgarian Split Squats
Rx: Two 50/35 lb DBs for cleans
1 DB for split squats
20:00 Cap
TUESDAY 6.20.23
https://youtu.be/406O2mlRhQY
Strength: Push Press 4RM - 14 Minutes
Build to heavy UNBROKEN set of 4 by feel (50-60-70-80-90%)
After each set do 20 Runningman Sit-Ups
Every 1:30 for 18:00 (3 Rounds)
A) 50' Handstand Walk OR 6 Wall Walks
B) Bike 15/12
C) 20 Toes to Bar
D) Row 20/16 Calories
Cap work at 1:15 each interval
WEDNESDAY 6.21.23
https://youtu.be/tBswguHM84Y
Swole Patrol EMOM 8
M1) 10 1.25 DB Bench Press (45 degree hold)
M2) 8 Tempo Pull-Ups (bands allowed)
:01 above rim, :01 control down
Rx: 50/35 lb DBs and No Band
Functional Pump EMOM 20
M1) Heavy D Ball Bear Hug Hold (:45)
M2) 20 Ring Push-Ups
M3) 8 Goblet Seesaw Lunges Right
M4) 8 Goblet Seesaw Lunges Left
M5) AMRAP 123 Up Downs
Rx: 150/100 lb D Ball hold
50/35 lb Dumbbell
Athletes may Squat or Power Cleans
Score is total cleans x weight
THURSDAY 6.22.23
https://youtu.be/e3J5yxvheu0
Active Recovery Day
7:30am & 6:30pm Classes
Open Gym 5:30pm
Skill: Double Unders
Annie 2.0 For Time
50-75-100-125-150 Double Unders
50-40-30-20-10 Butterfly Sit-Ups
Scaled: 100-150-200-250-300 Single Unders
OR 50-75-100-125-150 Jumping Jacks
20 min cap
Buyout
Rowling 12 Minutes
Goal is to get 100m exactly every row
For every meter above or below 100, do 1 burpee
Pride Day FRIDAY 6.23.23
Wear your rainbow colors in class and join us for a drink at the gym after the 6:30pm workout!
https://youtu.be/517KF415pyw
Strength - Deadlift 4RM - 15 MinutesTo
Build to HEAVY UNBROKEN set of 4 Touch n Go Reps
50-60-70-80-90%
MetCon - For Time Teams of 2 Follow the Leader Style
40 Wall Balls Athlete A
40 Wall Balls Athlete B
40 Alternating DB Power Snatch Athlete A
40 Alternating DB Power Snatch Athlete B
30 Wall Balls Athlete A
30 Wall Balls Athlete B
30 Alternating DB Power Snatch Athlete A
30 Alternating DB Power Snatch Athlete B
20 Wall Balls Athlete A
20 Wall Balls Athlete B
20 Alternating DB Power Snatch Athlete A
20 Alternating DB Power Snatch Athlete B
Rx: 20/14 lb Ball to 10/9 foot target
50/35 lb DB
SATURDAY 6.24.23
Pride Partner Workout Fun!
Community social at Surf City 3pm!