We are in Week 3 of our New Year strength cycle! This week we are building to heavy eights on our major lifts. The goal is to hit about 75% of your one rep max for the top set of 8 reps.
Remember to keep track of your weights in the Xplor app! Let’s have another STRONG week!
Week 2 New Year Strength Series!
This will be our final week of 10 Reps on our major lifts. Advanced athletes will build up to 70% for 10 reps while new folks continue to build confidence in the movement patterns.
There will also be opportunities for athletes to do a heavy single after their sets of 10.
Let’s have another STRONG week!
Week 1 New Year Strength Cycle
This cycle will last 7 weeks and bring us to the CrossFit Open starting February 29th.
Happy New Year!
Merry Christmas! We will be closed Monday and resume classes Tuesday at 5:30am!
Welcome to TEST WEEK!
We’re wrapping up our 8 week year end strength cycle by testing our 1RM back squat, and Bench Press on Monday and Tuesday respectively.
Wednesday, we are retesting a Clean & Jerk complex and conditioning workout from our in-house competition series Deuces Wild.
Friday we are reintroducing heavy deadlifts but not going for a 1RM. We will test that next week before Christmas break.
Speaking of, Christmas, here is our schedule for the holiday weekend:
Friday December 22 - Normal Schedule
Saturday December 23 - Closed
Sunday December 24 - Closed
Monday December 25 - Closed
Tuesday December 26 - Normal Schedule first class at 5:30am
Let’s Get After It!
Announcements:
Two weeks left in this strength cycle! This week we’re doing Heavy 2s on Back Squats & Bench Press + Heavy single Clean & Jerk. Next week we’ll test 1RMs!
New Monday-Wednesday evening schedule: 5pm Open Gym, 6pm and 7pm Classes
Join us for our Holiday Social this Saturday 12.9 at 3pm at the gym! We’ll have some food and beverages. Byo anything you’d like to drink!
We’re in week 5 of our year end strength cycle. We’ll build up to heavy sets of 3 on back squat and bench press. Heavy singles for jerks and power cleans.
Week of 12.4 - we’ll hit heavy 2s and combine the clean & jerk
Week of 12.11 - Final week will be 1RM tests
Let’s Get After It!
Week 3!
Thanks to everyone who came out for the anniversary party Saturday! Sinéad and I had an amazingly fun time celebrating with you all!
We’re in week 2 of our year end program. The goal is to go heavier than last week on your top set of each lift. Intensity is the name of the game on MetCons! Pace where you have to. But go hard and use the rest/partner intervals to recover!
Let’s get after it!
New Cycle!
Remember our 6th Anniversary Party this Saturday November 4th at 6pm!
Rsvp here! https://hbnb.io/e/8aV8
PEAK WEEK!
Culminating our Fall Fuerte Strength Cycle with a week of 1RMs!
MONDAY 10.16.23
STRENGTH
Bench Press 1RM - 18 minutes
9@50% - 7@60% - 5@70% - 3@80%
Singles at 87% - 95% - 101%
METCON
TEAMS OF 2 AMRAP RELAY - 18 minutes
15 Ring Dips
15 Toes to Bar
One athlete rows while the other completes 1 rounds.
Switch and repeat to accumulate as many rounds and calories as possible
Score 1: Rounds as team
Score 2: Row Calories
TUESDAY 10.17.23
STRENGTH
Front Squat 1RM - 20 minutes
9@50% - 7@60% - 5@70% - 3@80%
Singles at 87% - 95% - 101%
METCON
TEAMS OF 2 RELAY - 18 minutes to complete
10 Rounds for Time
10 Front Rack Forward Lunges 95/65 lbs
10 Burpees Over Bar
WEDNESDAY 10.18.23
STRENGTH
Push Press 1RM - 18 minutes
9@50% - 7@60% - 5@70% - 3@80%
Singles at 87% - 95% - 101%
METCON
FOR TIME
Terrible Stair Run (run to 6th floor twice)
Then
21-15-9
Handstand Push-up
Chest to Bar Pull-Up
Then
Terrible Stair Run (run to 6th floor twice)
THURSDAY 10.19.23
ACTIVE RECOVERY EMOM 20
M1) 15/12 Calorie Row
M2) 50 Double Unders
M3) 10/8 Calorie Bike
M4) 30 Medball Russian Twists
Bodybuilding Dessert EMOM 12
M1) 20 Alternating Bicep Curls
M2) 15 BTN Tricep Extensioms
M3) AMRAP 123 Up Downs
FRIDAY 10.20.23
STRENGTH
Deadlift 1RM - 20 minutes
9@50% - 7@60% - 5@70% - 3@80%
Singles at 87% - 95% - 101%
METCON
4 Rounds for Time
25' Handstand Walk
20 Wall Balls
5 Bar Muscle Ups
Scaled
3 Wall Walks
20 Wall Balls
8 Pull-Ups OR Ring Rows
8 Dips OR HR Push-Ups
SATURDAY 10.21.23
Barbells for Boobs Breast Cancer Fundraiser
Teams of 2
Terrible Stair Run (1 athlete holds medball)
Then
Partner Grace
60 Power Clean & Jerks (135/95 lbs)
Then
Terrible Stair Run (1 athlete holds medball)
Week of October 9, 2023
Week 5 of our fall Fuerte strength cycle. The week of October 16 will be PEAK WEEK so this week we are “deloading” from super heavy weight to give our central nervous system a chance to recover for smashing all of our personal records next week!
We’re also switching up the order of movements this week as we’ll be testing out Hang Power Clean this Friday.
Then next week 10.16.23 we’ll do
Monday bench
Tuesday squat
Wednesday push press
Friday deadlift
MONDAY 10.9.23
Black 1 - Barbell Cardio - 12 minutes
Power clean & push press
Complete 3 sets of 10 unbroken reps
50-55-60% of your 1RM push press
Block 2 - 15:00-21:00
Gymnastics Pump EMOM 6
M1) 5 Tempo Pull-Ups
M2) 5 Tempo Ring Dips
Block 3 - 24:00-40:00 EMOM 16
M1) 18/15 Calorie Row
M2) 12 HSPU
M3) 12/10 Calorie Bike
M4) AMRAP 123 Up Downs
Cap work at :45 each minute
TUESDAY 10.10.23
Block 1 - Front Squat 3x10 - 15 minutes
50-60-70%
Athletes may hit heavy single after but do not exceed 90%
Block 2 - Step Ups - 18:00-28:00
For QUALITY - NOT Time
3 Sets
10 Double DB Box Step Ups per side
Same as last week. Athletes who struggled try to master it this week or go heavier!
Block 3 - 31:00-40:00
21-15-9 FOR TIME
Double DB Front Squats 50/35 lbs
Toes to Bar
WEDNESDAY 10.11.23
Block 1 - Bench Press 3x10 - 15 minutes
50-60-70%
Athletes may hit heavy single after but do not exceed 90%
Block 2 - 18:00-38:00 - AMRAP 20
Run to 6th Floor
15 Chest to Bar Pull-Ups OR Ring Rows
15 Ring Dips OR HR Push-Ups
No bands today.
39:00-42:00 Buyout
3 minute Abs - Coach Choice
THURSDAY 10.12.23
Block 1 - Push Press 3x10 - 14 minutes
50-60-70%
Athletes may hit heavy single after but do not exceed 90%
Block 2 - 18:00-42:00
Skill n Sweat AMRAP Intervals
1:30 Work, :30 Rest for 24:00 (3 Rounds)
M1) Handstand Walk OR Wall Walks
M2) Calorie Row
M3) Box Jump/Step Overs
M4) :30 Side Plank / Side + :30 Russian Twists
FRIDAY 10.13.23
Block 1 - Hang Power Clean 1RM - 18 minutes
5@50% - 4@60% - 3@70% - 2@80% - 1@88% - 1@95% - 1@101%
Block 2 - Deadlift 3x10 - 18:00-28:00
50-60-70%
Athletes may hit heavy single after but do not exceed 90%
Block 3 - 31:00 - 41:00
Teams of 2 AMRAP Relay
10 Power Snatch 75/55 lbs
30 Double Unders OR :30 Practice
Week of 10.2.23
Week 4 Fall Fuerte - 5x5 on all lifts this week!
It is likely athletes will experience some form of central nervous system fatigue by this week in the program with all the heavy volume we’ve done in the first 3 weeks.
Athletes who feel beat up shouldn’t worry about hitting exact prescribed percentages. Aim for a challenging set of 5 by feel. For example, If 75% feels like 90% on a lift this week, keep your top sets there.
But for athletes that feel good, send it and try to hit 87-90% for 5RMs!
MONDAY 10.2.23
Block 1 - 5x5 Bench Press - 15 min
50% - 60% - 70% - 80% - 87%+
Block 2
3 Sets - 17:00-27:00
20 Incline Alternating DB Bench Press
10-15 Kipping Pull-Ups (bands allowed to practice Kip with full ROM)
Athletes not yet ready for pull-ups may also do ring rows.
Block 3 30:00-42:00 - EMOM 12
M1) 15-25 Ring Dips OR HR Push-Ups
M2) 18/15 Calorie Row
M3) 15 BTN Tricep Extensions (50/35 lbs)
M4) AMRAP 123 Up Downs
Scoreboard: count minutes 1-3 only
Total possible 174 male, 165 female
Rx = unassisted ring dips + 50/35 lb DB
TUESDAY 10.3.23
Block 1 - Front Squat 5x5 - 18 Min
50% - 60% - 70% - 80% - 87%+
Block 2 - 21:00-31:00
3 Sets
10 Double DB Box Step Ups Right
10 Double DB Box Step Ups Left
Rx: two 50/35 lb DBs
Go Heavy but pick weight that allows you to step completely with one leg with NO assistance from the other
Block 3 - 34:00-43:00
EMOM 9
M1) 8 Seesaw Lunges Right (hold 1 DB)
M2) 8 Seesaw Lunges Left (hold 1 DB)
M3) 16 Heel Elevated Goblet Squats
Rx: 50/35 lb DB
WEDNESDAY 10.4.23
Block 1 Push Press 5x5 - 15:00
50% - 60% - 70% - 80% - 87%+
Block 2 - 17:00-27:00
3 Sets
16 Alternating Overhead DB Press
10 Strict Tempo Pull-Ups
Block 3 30:00-42:00
EMOM 12
M1) 12 HSPU OR DB Push Press
M2) 15 Toes to Bar
M3) 18/15 Calorie Row
Total Possible: Male 180, Female 168
Rx:
head and hands on even surface for HSPU
Both toes physically Touch Bar
THURSDAY 10.5.23
Block 1 - Hang Power Clean 5x5 - 15:00
50% - 60% - 70% - 80% - 87%+
Block 2 -20:00-40:00
Cardio Pump AMRAP
Run to 6th Floor
50 Dubz or 1:00 practice
40 Russian Twists
3 Wall Walks
20 Alternating Bicep Curls
Long time domain AMRAP means athletes should PACE. Advanced athletes should be able to get 4+ rounds. Everyone aim for 3.
FRIDAY 10.6.23
Block 1 - Deadlift 5x5 - 17:00
50% - 60% - 70% - 80% - 87%+
Block 2 - Hip Thrusts - 18:00-28:00
3-4 Sets of 6 Reps
Build to HEAVY
Block 3 - 32:00-42:00
Teams of 2 AMRAP Relay
10 Power Snatch 95/65 lbs
10 Burpees Over Bar
Athlete A completes 10 snatch + 10 burpees while Athlete B rests
Athlete B completes 10 snatch + 10 burpees while Athlete A rests
Rinse repeat
Intensity is KEY. Athletes should finish rounds in 90 seconds or faster.
SATURDAY 10.7.23
Skill: Muscle-up Low Ring Progression
Block 1: Skill EMOM 12
M1) Pull Attempts at your highest skill level (muscle-ups or pull-ups)
M2) Double/Struggle Unders
M3) AMRAP Runningman sit-ups
Work :40 each minute
Block 2: Deuces Wild 23.1 Retest
For Time Follow the Leader Style
27-21-15-9
Row Calories
Burpees Over Rower
18:00 cap
Athlete A starts seated on Rower then rows 27 calories
Athlete B then resets Rower and rows 27 calories
Athlete A does 27 burpees over rower
Athlete B does 27 burpees over rower
Etc until Athlete B does 9 burpees over rower
Movement Standards
Rower must be reset to zero before each caloric row
Burpee: athlete starts standing tall. Athlete may step or drop to the floor but chest and thighs must physically touch the ground before athlete returns to feet.
Rx: both feet must leave floor and clear the rower then both feet must touch floor on the other side to complete rep.
Scaled: athletes may step over rower
Week of 9.25.23
Fall Fuerte Week 3
Building to heavy unbroken 7s on all lifts! Goal is 85%
MONDAY 9.25.23
Block 1 - Bench Press 7RM - 15 minutes to complete 4 Sets
7 UNBROKEN Bench Press @50% - 65% - 75% - 85%
10 Single Arm Bentover Rows/side
Block 2 - 18:00-26:00
8 minutes to complete
Speed Pump For Time
10-20-30
Ring Dips OR Ring/HRPush-up
Alternating Hammer Curls
In remaining time max Rep Hand Release Push-Ups until 8:00
Rx: 50/35 lbs
Block 3 - EMOM 30:00-42:00
M1) Row 18/15 Calories
M2) 15 BTN Tricep Extensions
M3) AMRAP 123 Up Downs
TUESDAY 9.26.23
Block 1 - Front Squat 7RM - 16 Minutes to complete
7 UNBROKEN Front Squats @50% - 65% - 75% - 85%
Athletes who finish early may do heavy Single by feel in remaining time
Block 2 - 19:00-29:00
Bulgarian Ladder
10-9-8-7-6-5-10
Double DB Bulgarian Split Squats Right
Double DB Bulgarian Split Squats Left
Rx: Two 50 lb DBs
Block 3 - 33:00-42:00 EMOM
Bodyweight Burn
:40 on, :20 off for 9 minutes
A) Squat Jacks
B) Wall Sit
C) Zombie Sit-Ups
WEDNESDAY 9.27.23
BLOCK 1 - Push Press 7RM - 13 minutes
7 UNBROKEN Push Press @50% - 65% - 75% - 85%
Heavy Push Press by feel in remaining time
Block 2 - EMOM - 16:00-25:00
M1) 16 Alternating OH Press
M2) 15 Banded Reverse Flies
M3) 16 Alternating Gorilla Rows
Notice fewer reps than normal. Go HEAVIER on dumbbells/kettlebells than last week
Block 3 - 28:00-43:00 Teams of 2 AMRAP Relay
25’ Handstand Walk OR 3 Wall Walks
15 Toes to Bar OR 20 Knees to Hips
One Athlete Rows while other completes round
Switch and repeat for 15:00
Score 1: total rounds as a team
Score 2: total calories
THURSDAY 9.28.23
BLOCK 1 - Seated Box Jumps - 7:00
Build to High by Feel
BLOCK 2 - Hang Power Clean 7RM -11:00-25:00
7 UNBROKEN Hang Power Cleans @50% - 65% - 75% - 85%
Heavier Hang Clean by feel in remaining time
BLOCK 3 - 28:00-42:00 AMRAP
Run to 6th Floor
6 Bar Muscle Ups OR 12 Pull-Ups / Ring Rows
16 Box Jump Overs
FRIDAY 9.30.23
BLOCK 1 - Deadlift 7RM - 15 Minutes
7 UNBROKEN Deadlift @50% - 65% - 75% - 85%
No more floating. All reps are touch and go.
Block 2: Booty Block - 16:00-26:00
3 Sets Build to HEAVY
8 Hip Thrusts
Block 3 - 30:00-37:00
For Time
15-9-6 Power Snatch 115/75 lbs
10 Burpees Over Bar after each set
Intensity is key here.
38:00-43:00 BuyOut AMRAP
10 Barbell Curls
10 HR Push-Ups
10 Sit-Ups
SATURDAY 10.1.23
Cardio Buy In
Terrible Stair Run directly into 800m Run
12:00-32:00 EMOM
:40 Work, :20 Transition
M1) D Ball to Shoulder + Squat
M2) Handstand Push-Ups OR DB Push Press
M3) Burpee Muscleup / Pull-Up
M4) Row Calories
M5) Runningman Sit Ups / Rest
Score total reps minutes 1-4
32:00 Run 800m Buy Out
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
Fall Fuerte Week of 9.11.23
Welcome to our next 6 week strength cycle!
Week 1 we'll be "testing in" building to a heavy single at or slightly above 90%. The goal is not to PR but to prep the CNS for the heavy lifts to come over the cycle.
Week 2: 9RM.
Week 3: 7RM.
Week 4: 5RM.
Week 5: 3RM.
Week 6: 1RM
During the cycle this will be our general weekly schedule:
Monday bench
Tuesday front squat
Wednesday hang clean
Thursday push press
Friday deadlift
MONDAY 9.11.23
Never Forget
Block 1 - 15 minutes to complete
Bench Press Heavy Single
9@50% - 7@60% - 5@70% - 3@80% - 1@90%
3 Sets of 20 Alternating Bicep Curls
Heavier Bench Press Single by feel in remaining time
Block 2 - 18:00-30:00
3 Sets
20 INCLINE Alternating DB Bench Press
10 Tempo Pull-Ups
Block 3 - 33:00-42:00 - EMOM 9
M1) AMRAP Ring OR Hand Release Push-Ups
M2) 15 BTN Tricep Ext
M3) AMRAP 123 Up Downs
TUESDAY 9.12.23
Block 1 - Front Squat Heavy Single - 15 minutes to complete
9@50% - 7@60% - 5@70% - 3@80% - 1@90%
Heavier Front Squat Single by feel in remaining time
Block 2 - 18:00-32:00
3 Rounds for Time
21 Toes to Bar
15 Double DB Thrusters
9 Burpees Over DB
Block 3 - 35:00-41:00
Complete 3 Sets
10 Bulgarian Split Squats Left
10 Bulgarian Split Squats Right
Your body your choice on dumbbell(s) weight
WEDNESDAY 9.13.23
Quick Warmup
:30 Slow air squats to loosen hips
:30 walkout to up dog down dog
:30 Jumping Jacks
Divide class into 3 groups for Warm-Up Block
Start 45:00 clock by 6 minutes into class
Warmup Block - 0:00-6:00 EMOM
M1) Row
M2) Box Jump/Step Overs
M3) Hollow Rocks
Work :40 seconds each minute at warmup pace
Block 2 - Seated Box Jumps - 8:00-15:00
Build to high jump by feel
Block 3 - Hang Power Clean Heavy Single - 19:00-33:00
9@50% - 7@60% - 5@70% - 3@80% - 1@90%
Heavier Hang Clean by feel in remaining time
Block 4 - 36:00-45:00 Full Send Rower EMOM
M1) AMRAP Row Calories :45
M2) AMRAP Zombie Sit-Ups (plate optional)
M3) Rest
Score is your total rower calories. Zombie sit-ups are NOT the priority. If athletes truly send it on the rower they can rest both minutes.
THURSDAY 9.14.23
Block 1 - Push Press Heavy Single - 14:00
9@50% - 7@60% - 5@70% - 3@80% - 1@90%
Heavier Push Press by feel in remaining time
Block 2 - EMOM - 16:00-25:00
M1) 20 Alternating Overhead DB Press
M2) 15 Banded Reverse Flies
M3) AMRAP Runningman Sit-Ups
Block 3 - 28:00-42:00 AMRAP
Run to 6th Floor
25’ Handstand Walk OR 3 Wall Walks
30 MedBall Russian Twists
FRIDAY 9.15.23
Block 1 - Deadlift Heavy Single - 15:00
9@50% - 7@60% - 5@70% - 3@80% - 1@90%
No more floating. All building reps are touch and go.
Heavier Deadlift by feel in remaining time
Block 2: Booty Block - 18:00-28:00
3 Sets
10 Hip Thrusts
:30 Slow Mountain Climbers
Block 3 - D Ball Half Cindy AMRAP 31:00-41:00
1 D Ball Over Shoulder 150/100 lbs
5 Pull-Ups OR Ring Rows
10 Chest to Floor Push-Ups
15 Air Squats
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 9.16.23
Nate Runs to the Bar
800m Run Buy In
Then AMRAP
2 Bar Muscleups OR 4 Pull-Ups OR 8 Ring Rows
4 HSPU OR DB Push Press
8 American KB Swings 24/16kg
At 14:00 Terrible Stair Run
Then Resume AMRAP
2 Bar Muscleups OR 4 Pull-Ups OR 8 Ring Rows
4 HSPU OR DB Push Press
8 American KB Swings 24/16kg
At 28:00 Run 800m
Score 1: Total Nate Rounds + Reps
Score 2: Return time from run
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