Week of 9.4.23
https://youtube.com/shorts/lGBjfguPP3w?si=l0uRxQQlu52sOn3n
Monday 9.4.23
Block one
Three sets - 12:00
10 1 1/4 bench press (50-60-70%)
10 single arm dumbbell rows per side
15:00-25:00
Block 2
3 sets
10 incline, reverse grip bench press (put benches on 2 pound pads)
10 tempo pull-ups
28:00-40:00
Block 3 - EMOM
M1) AMRAP Ring OR Hand Release push-ups
M2) 20 Alternating Bicep Curls
M3) 15 BTN Tricep Ext
M4) :30-:45 Figure 8s
TUESDAY 9.5.23
Block 1 - 12 minutes
3x10 Front Squats @50-60-70%
:30 Slow Mountain Climbers after each set
Block 2 - 15:00-27:00
Teams of 2 Relay FOR TIME
21-15-9 Thrusters 95/65 lbs
10 Burpees over DB after each set
Athlete A does 21 thrusters + 10 Burpees
Athlete B does 21 thrusters + 10 Burpees
Athlete A does 15 thrusters + 10 burpees
Athlete B does 15 thrusters + 10 burpees
Athlete A does 9 thrusters + 10 burpees
Athlete B does 9 thrusters + 10 burpees
Block 3 - 31:00-40:00
Unilateral Legs & Abs Burnout EMOM
M1) 10 Double DB Bulgarian Split Squats Left
M2) 10 Double DB Bulgarian Split Squats Right
M3) AMRAP Runningman Sit-ups
WEDNESDAY 9.6.23
Block 1 - Seated Box Jumps - 7:00
Build to high Double Jump by feel
Block 2 - 11:00-25:00
3x10 Hang Power Clean 50-60-70%
15-30 Plate Holding Zombie Sit-Ups after each set
Heavy Hang Power Clean single by feel in remaining time
Block 3 - 28:00-40:00
Functional Bodybuild & Breathe
M1) 10 Strict Pull-Ups OR 15 Ring Rows
M2) :30 Farmers Hold
M3) 20 Alternating Hammer Curls
M4) 15 Box Jump Overs
THURSDAY 9.7.23
Block 1 - 10:00
3x8 Strict Press (35-45-55% 1RM Push Press)
10-20 123 Up Downs after each set
Block 2 - 13:00-22:00
EMOM 9
M1) 20 Alternating Overhead Press
M2) 15 Banded Rear Delt Flies
M3) 20 Gorilla Rows
Block 3 - 25:00-40:00
AMRAP
Run to 6th Floor
20 Cal Row
30 Russian Twists with Medball
50 Double Unders
FRIDAY 9.8.23
0:00-12:00
Block 1 - Deadlifts & Curls
3 Sets
10 Floating Deadlifts- Your body your choice on weight
20 Alternating Bicep Curls
14:00-26:00
Block 2 - Hip Thrusts & Ring/HR Push-Ups
3 Sets
10 Hip Thrusts - your body your choice
20-30 Ring OR Hand Release Push-Ups
30:00-42:00
Block 3 - For Time 22-16-10
Alternating DB Power Snatch
Jump Squats
Toes to Bar
SATURDAY 9.9.23
Cardio Cindy
800m Run Buy In
Then AMRAP
5 Pull-Ups OR Ring Rows
10 Chest to Floor Push-Ups
15 Air Squats
At 14:00 Terrible Stair Run
Then resume AMRAP -Pick up where you left off
5 Pull-Ups OR Ring Rows
10 Chest to Floor Push-Ups
15 Air Squats
At 28:00 Run 800m
Score 1: Total Rounds & Reps of Cindy
Score 2: Time after final 800m run