Summer STRONG Week 6
Final week building to 10RM on all lifts goal is 80% or more!
MONDAY 8.21.23
Block 1: 10RM Bench Press - 12 min
3 Sets
10 Bench Press (50-65-80%)
10 Single Arm Rows/side after each set
2:00 Put Benches aside
Block 2: 14:00-29:00
3 Sets
10 Strict Pull-Ups
25 Ring Push-Ups OR Hand Release Push-Ups
100’ Farmers Carry
Logistics:
Divide class into 3 groups and have each group start at different movement
All hand release push-ups to be performed in the front of the gym (by flag & dumbbells )
Two areas for Farmers Carry:
25’ Handstand walk tape lines in front of rig
From bikes to pillar
Block 3 - 32:00-41:00
Monday GunDay EMOM
M1) 15 Banded Chest Flys
M2) 20 Hammer Bicep Curls
M3) 15 BTN Tricep Extensions
TUESDAY 8.22.23
Block 1 - 10RM Front Squat - 16 minutes
3 Sets (50-65-80%)
15-30 plate holding Zombie sit-ups after each round
Dirty Thirty LegDay
For Time
30 Forward Stepping Lunges
30 Heel Elevated Goblet Squats
30 Kneel to Stand
30 Squat Jacks
30 Double DB Front Rack Lunges
30 Burpees Over DB
WEDNESDAY 8.23.23
Block 1 - 10RM Push Press - 15 min
3 Sets (50-65-80%)
20-30 Tuck Ups After Each Set
Block 2 - 18:00-28:00 - For Time
21-15-9
Double DB Curl to Strict Press
Box Jumps
Rx: 50/35 lb DBs
30/24” Box
Block 3 - 31:00-40:00 - EMOM
M1) Statue of Liberty DB Hold (:20/arm)
M2) 15 Reverse Banded Flies
M3) :30 Slow Mountain Climbers
THURSDAY 8.24.23
Block 1 - 10RM Hang Power Clean - 14 min
3 Sets (50-65-80%)
:30 side plank / arm after each set
Block 2 - EMOM 9 - 17:00-26:00
M1) 60 Double Unders
M2) 10 Football Burpees
M3) :30-45 Russian Twists
Block 3 - 29:00-40:00 Teams of 3
Buy In - Terrible Stair Run Together with one athlete holding Medicine ball
In remaining time - AMRAP Row Calories
Rotate athletes every :45 to keep intensity high
Score is total calories as a team
FRIDAY 8.25.23
Block 1 - 10RM Deadlift - 15 minutes
3 Sets (50-65-80%)
20 Alternating Bicep Curls
Block 2 - 18:00 - 27:00
M1) 20 Alt DB Bench Press
M2) 20 Alt Gorilla Rows
M3) AMRAP 123 up downs
Block 3 - 30:00-39:00 complete
Max Sets
10 Strict Tempo Pull-Ups
20 Ring Dips or HR Push-Ups
SATURDAY 8.26.23
4 Rounds for Time
Run to 6th Floor
500m Row
15 Double DB Thruster
20 Toes to Bar
20 Burpees