Week of 9.18.23

Week of 9.18.23

Fall Fuerte Week 2

Building to heavy unbroken 9s on all lifts! Goal is 80%+

MONDAY 9.18.23

Block 1 - Bench Press 9RM - 11 minutes to complete 3 Sets

9 UNBROKEN Bench Press @50% - 65% - 80%+

Block 2 - 13:00-25:00

3 Sets

20 INCLINE Alternating DB Bench Press

10 Barbell Bicep Curls

Block 3 - 28:00-42:00 - FOR TIME

22-16-10

Ring Dips OR Hand Release Push-Ups

Alternating Hammer Curls 50/35 lbs

Toes to Bar

TUESDAY 9.12.23

Block 1 - Front Squat 9RM - 14 Minutes to complete

9 UNBROKEN Front Squats @50% - 65% - 80%+

Athletes who finish early may do heavy Single by feel in remaining time

Block 2 - 17:00-29:00 - Deviled Legs

FOR TIME

12-9-6-3 Devil's Press 50/35 lbs

30 Alternating Jump Lunges after each set

(Workout finishes with 30 jump lunges after the set of 3 devil’s press)

Block 3 - 33:00-42:00 EMOM

M1) 10 Bulgarian Split Squats Left

M2) 10 Bulgarian Split Squats Right

M3) AMRAP Runningman Sit-Ups

Rx: Two 50/35 lb DBs

WEDNESDAY 9.20.23

Warmup Block - 0:00-6:00 EMOM

M1) :40 Row

M2) :40 Box Jump / Step Overs

M3) :30 L Sit

BLOCK 1 - Hang Power Clean 9RM -10:00-22:00

9 UNBROKEN Hang Power Cleans @50% - 65% - 80%+

Heavier Hang Clean by feel in remaining time

BLOCK 2 - BACK ATTACK - 25:00-31:00

M1) 10-15 Kipping Pull-Ups OR Ring Rows

M2) 20 Alternating Gorilla Rows

Block 4 - 34:00-46:00 Teams of 2 AMRAP Relay

8 Lateral Burpee Box Jump Overs

12/9 Calorie Row

One athlete completes 8 burpee box jumps + 12/9 row while other rests. Go HARD knowing you'll get full 1.5-2min of rest every time.

Advanced athletes should aim to finish rounds under 90 seconds with teams finishing 8 rounds total in 12 minutes

THURSDAY 9.21.23

BLOCK 1 - Push Press 9RM - 12 minutes

9 UNBROKEN Push Press @50% - 65% - 80%+

Heavy Push Press by feel in remaining time

Block 2 - EMOM - 15:00-24:00

M1) 10 Right Arm Strict Press + 10 Left Arm Strict Press

M2) 15 Banded Reverse Flies

M3) Side Plank :20/side on forearm

Block 3 - 26:00-42:00 Annie 2.0

FOR TIME

50-75-100-125-150 Double Unders

Butterfly Sit-Ups

FRIDAY 9.23.23

BLOCK 1 - Deadlift 9RM - 13 Minutes

9 UNBROKEN Deadlift @50% - 65% - 80%+

No more floating. All reps are touch and go.

Heavier Deadlift by feel in remaining time

Block 2: Booty Block - 16:00-26:00

3 Sets Build to HEAVY

10 Hip Thrusts

Block 3 - 30:00-42:00 AMRAP

1 D Ball Over Shoulder 150/100 lbs

2 Wall Walks

3 Bar Muscle-Ups OR 7 Pull-Ups/Ring Rows

14 Alternating Reverse Lunges

Divide class into 4 groups based on D Ball preferences

Each group starts on different movement

There may be an inevitable bottle neck on D Balls but they’ll be fine resting for a few seconds while athlete finishes off with ball

SATURDAY 9.23.23

COMMUNITY SOCIAL 3PM AT THE GYM!

WILL SWEAT FOR HIGH NOONS

0:00 Cardio Buy In

Terrible Stair Run

Directly into 800m Run

Go HARD and Rest until 12:00

12:00-28:00 EMOM

M1) 15 Double DB Thrusters

M2) 12 Burpee Plate Hops

M3) 18/15 Calorie Row

M4) Don't Puke

28:00 Run 800m