WEEK 2 – OLY/STRENGTH 6 Sets total/ Last 3 sets are your working sets. Squat Clean 1 Full Squat Clean + 1 Hang Squat Clean *Your goal is to build in weight each set, to the heaviest set possible. SUPERSET… Back Squat Set 1.) 3 Reps at 70% of 1RM Set 2.) 3 Reps at…
3 Sets 4 min AMRAP 400m Run Max Cal Assault Bike in remaining time 4 min rest b/t sets Then.. 5min. AMRAP: 21 Sit-Ups 15 DB Floor Press 50/35 9 Pull-Ups Rest 90sec. Repeat For 3 Rounds. – Anchor your feet in your DBs for the Sit-Ups – Weight is 50/35 or more if you…
With a partner Your goal for each movement is to get as many quality reps in as absolutely possible! (Typically, you will get somewhere between 70-100 total reps if you choose the right weight and put some solid intensity in!) I recommend using weights between 30-40% of your 1 rep max. Ideally, your first set…
AB Challenge #9 Then.. Split Jerk Build to a 5 Rep Max! In between each set complete; 10-12 Heavy Hanging Knee Raises THEN.. 20 Rounds For Time: 4 Alt. DB Power Snatch 60/40 4 Box Jump 4 Handstand Push-Ups Time Cap: 17min.
AB Challenge #8 EMOM X 12 Odd: 3 Hang Squat Clean-Build Even: 3 Deficit Deadlifts Then… 15min. AMRAP: 100m Run 30 Double Unders 15 Push-Ups 100m Run 30 Double Unders 15 Pull-Ups/1-5 Muscle ups
4 Week “Mini Cycle” STARTS TODAYS AB Challenge #7 Finish The Following Rep For Time: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Cal Row Wall Balls Toes-To-Bar/Weighted knee raises Double DB Hang Cleans AB MAT Sit-Ups DB Lunges -Left + Right on lunges = 2 reps Time CAP: 35min. Not sure if anyone will actually finish this one, but just incase…
4 Week “Mini Cycle” STARTS MONDAY AB Challenge #7 These 2 movements below are a SUPERSET. After the bench press, go immediately to the barbell row. – Rest 90sec. between sets Barbell Bench Press 6-8 reps Barbell Pendlay Row (Pronated Grip) 6-8 reps Then.. Push Press: Find 8RM 2 warm up sets 10-12 reps 2…
4 Week “Mini Cycle” STARTS TODAYS AB Challenge #6 SUPERSET: 15min Squat Clean + Back Squat 3r + 5r x 5sets 60% + 60% 65% + 60% 70% + 65% 75% + 75% 75% + 85% * Back squats: No resting more then 1-2sec at the top. Continous reps! Then.. Every 60sec. For 2 Rounds:…
cle We have a NEW training cycle starting MONDAY! We are going to build on a few things from the last cycle while also adding an emphasis on some new movements and supersets. What each week will look like this: Monday – OLY Lift + Back Squat + Conditioning Tuesday – Bench Press + Conditioning…
BB CLASS @9a MS + Sn Balance + OHS Sn + Sn HIGH pull AB CHALLENGE #5 Then.. Clean warm up 3 Sets: 1:00 Plank 1:00 Side Plank (R) 1:00 Side Plank (L) 1:00 Hollow Hold Clean warmup Then.. With a partner… 3-4 Rounds 1250m row (swap every 250m) 35 synchro push-ups 50 synchro air…
