Tempo Gymnasty Week 6
Every :30 for 6:00 Alternate Between Isometric Holds
1) Top of Pullup Hold
2) Top of Dip Hold
3) Bottom of Dip Hold
:15 second hold each
Breathe Hard - EMOM 20
M1) Row 18/15 Cal
M2) 15 Ring Dips
M3) 12/9 Cal Bike
M4) 25' Handstand Walk
M5) :30-:40 Hollow Hold
Bulletproof Torso Front Squats Week 6
20 Minutes
5 Zombies @ 50 - 60 - @ 70 - 74%
2 Front Squat @ 80 - 83 - 86%
Breathe Hard
AMRAP 10
16 Single Arm DB Overhead Lunges (50/35#)
12 Toes to Bar
8 Strict HSPU
Breathe Hard
:90 on, :30 off for 32:00
Alternate Between
A) Row
B) Bike
C) Burpee Plate Hop
D) Butterfly Situps
Score = total calories+reps
Teams of 2
32 Minutes to Complete
3 Rounds
20 Devil's Press 50/35 lbs
40 Chest to Bar Pullups
200 Double Unders
Buyout
Sarah Six Pack Sauce
Lift Heavy
20 Minutes to Complete
Push Press & Sumo Deadlift Each
5 @ 50% - 4 @ 60% - 3 @ 70%
2 @ 80 - 2 @ 85%
Breathe Hard
Teams of 2
AMRAP 10
4 D Ball to Shoulder + Squat 150/100 lbs
12 HSPU / DB Push Press
Functional Bodybuilding 7:30am & 6:30pm
Lift Heavy - 2RM Bench Press - 12 Minutes
Hypertrophy EMOM 16
M1) Hanging L Sit :20-:30
M2) 10-15 Strict Ring Dips / Ring Push-ups / HRPU
M3) 8 Tempo Bentover Rows 50/35 lbs
M4) AMRAP Barbell Zombie Situps
Breathe Hard 5:30pm
Teams of 2 - 32 Minutes to Complete
1100m Run
Then 10 Rounds Relay Style
10 Burpee Box Jump Overs 24/20"
250m Row
AMRAP Assault Bike in remaining time
Snatch Work 0:00-16:00
High Pull + Hang Snatch
5 @ 50% - 4 @ 60% - 3 @ 70% - 2 @ 75% - 1 @ 80%
Clean Work 16:00-32:00
Below the Knee Hang Clean + Pause Split Jerk
3 @ 50% - 2 @ 60% - 2 @ 70%
1 @ 75% - 1 @ 80% - 1 @ 85%
Heavy Single by feel if time
Tempo Gymnasty Week 4
Every :30 for 6:00 Alternate Between Isometric Holds
1) Top of Pullup Hold
2) Top of Dip Hold
3) Bottom of Dip Hold
4 Rounds Total - Hold :10 each position
Breathe Hard 0 EMOM 20
M1) 25' Handstand Walk / 3 Wall Walks
M2) 16 Alternating Bicep Curls
M3&4) Row 30/24 Calories
M5) :30-:45 Hollow Hold
Bulletproof Torso Front Squats Week 5
20 Minutes
5 Zombies @ 50 - 60 - 70% - 72%
1 Pause Front Squat
@ 80 - 83 - 86%
Breathe Hard
AMRAP 10
4 One Arm Thruster 50/35 lbs
8 One Arm Overhead Lunge 50/35 lbs
8 Toes to Bar
Switch Arms Each Round
Breathe Hard - Cardio Recovery
AMRAP 32
800m Run OR 1000/800m Row OR 50/40 Cal Bike
10 Alternating Cartwheels
20 Cossack Squats
30 Hollow Rocks
40 Double Unders / :40 Struggle Unders
Open Gym Suggested Work
5 Rounds for Quality
5 Bench Press @50-60-65-70-75%
8 Tempo DB Bentover Rows
:30-:45 Hollow Hold
Saturday
Teams of 2 - 30 Minutes to Complete
800m Run
10 Rounds Relay Style
10 Alt DB Hang Power Snatch (50/35 lbs)
25' Handstand Walk / 3 Wall Walks
800m Run
10 Rounds Relay Style
10 Burpees
10 Chest to Bar Pullups / Ring Row
Buyout
Sarah Six Pack Sauce
Friday 10.8.21
Lift Heavy
20 Minutes to Complete
4x5 Push Press & Sumo Deadlift
50-60-70-80% Heavy Single by Feel if Time
Breathe Hard
Teams of 2
AMRAP 10
8 D Ball Over Shoulder 150/100 lbs
16 HSPU / DB Push Press
Functional Bodybuilding 7:30am & 6:30pm
Strength - 2RM PAUSE Bench Press
Hard Core EMOM 16
M1) :30 Bottom of Dip / Chaturanga Hold
M2) 5 Strict Tempo Toes to Bar
M3) Banded Oblique Twist (:25 per side)
M4) AMRAP 3 Position Bicep Curls
Breathe Hard 5:30pm
Hyrox Mini Part Deux
Teams of 2
Every 6:00 for 36:00
800m Run Buy In
Then Alternate Between AMRAPs
A) Ski
B) Burpee Box Jump
C) Assault Bike
D) Dubz
E) Row
F) Sled Push
Wednesday
Oly Day Week 3
0:00-16:00
Power Clean + Hang Clean + Pause Split Jerk
2 @ 50% - 2 @ 60% - 2 @ 70% - 1 @ 80% - 1 @ 85%
Base % on 1RM Clean & Jerk
Heavy Clean & Jerk by Feel in remaining time
16:00-32-00
Overhead Squats From the Rack
5 @ 60% - 4 @ 70% - 3 @ 80%
2 @ 90% - 2 @ 100% - 2 @ 105%
Base % on 1RM Snatch
Heavy Overhead Squat Single by Feel in remaining time
Muscleup Tempo Strength Week 4
EMOM 6
M1) 4 Tempo Pullups
M2) 4 Tempo Ring Dips
MetCon
Teams of 2
10 Rounds Relay Style
10 Pullups / Ring Rows
10 Ring Dips / HR Pushups
50 Dubz / :35 Struggle Unders
*One Athlete Rows while the other does 1 Round. Switch each round.
Bulletproof Torso Front Squats Week 4
20 Minutes to Complete
5 Zombies @ 50%
5 Zombies @ 60%
5 Zombies @ 68%
5 Zombies @ 70%
1 Pause Front Squat + 1 Front Squat
@ 75 - 80 - 83%
MetCon
AMRAP 10
2-4-6-8-10-12-etc
DB Hang Power Clean 50/35 lbs
DB Front Rack Lunge
Toes to Bar
Saturday 10.2.21
Teams of 2
28 Minutes to Complete
2 Rounds
800m Run
10 D Ball Over Shoulder + Squat 150/100#
20 Bar Muscleups / 40 Chest to Bar
30 Burpee Box Get Overs 30/24"
AMRAP Row in remaining time
Friday 10.1.21
Lift Heavy
20 Minutes to Complete
4x5 Push Press + 4x5 Sumo Deadlift
50-60-70-75%
Single at 80% each
MetCon
AMRAP 10
6 Left Arm KB Snatch 24/16kg
6 Right Arm KB Snatch 24/16kg
12 HSPU
Thursday 9.30.21
Functional Bodybuilding
Strength - 2RM Pause Bench Press
Hypertrophy
40-30-20-19
Chest to Floor Push-ups
Bentover Rows (50/35#}
*15 123 Up Downs after each round
Breathe Hard
3 Rounds For Time
1000m Run
1000m / 850m Row
100 Dubz