Back Squat – Pre-Load – Week 1 Volume Sets: Every 2-3 Minutes 10-8-6-4 Back Squats Load Goals: 40%-50%-60%- 70% of 1RM Then 10:00 EMOM 2 Back Squats Load Goal: 70-75% of 1RM Back Squat Then…. For Total Reps in 12 Minutes 2 min row for calories 1 Min Max Power Cleans 2 min row for…
Sumo Deadlifts Then.. 18:00 AMRAP: 40 Air Squats 500/450m row 30 Sit Ups 500/450m row 20 Bodyweight Box Step Ups (24/20in) 500/450m row 5 Wall Walks 500/450m row
EMOM x 5min. 3 Power Snatches EMOM x 5min. 2 Power Snatches Rest 90sec. EMOM x 5min. 3 Power Clean & Jerks EMOM x 5min. 2 Power Clean & Jerks Then… Partner Abs with a partner: 120 Plate Sit-Ups 35/25lb. 120 Russian Twists with 35/25lb. DB
Strength WOD 12 Rounds For Quality & Time 10 Farmer Hold Walking Lunges @ 2×35/2×25 3 Front Squat @ 55% – From the Ground —- *This will be progressed for 12 weeks, so use the loading listed. *All sets of both movements must be completed unbroken each round. Then…. 15:00 AMRAP: 12 Push up /HSPU…
3 sets: :20 Sec Side Plank Each Side 15 V-up :20 Sec Hollow Hold Then… 40:00 Alternating EMOM Minute 1: 50-60 Double Unders Minute 2: 12/9+ Calorie Row Minute 3: 25 RKBs 70/50 Minute 4: 12/9+ Calorie Bike / run Minute 5: Rest
Halo 1 x 50 ——- 12 Rounds For Quality & Time 10 DB Bench Press @ 2×35/2×25 3 Strict Press @ 55% – From the Ground – *This will be progressed for 12 weeks, so use the loading listed. *All sets of both movements must be completed unbroken each round. Then…. 1:15 on/ 1 min…
4 Sets 60 second wall sit 10 Alternating BB Reverse Lunges 10/8 Legs Only Bike Then… Primer: 3 x 8 Back Squat @ 30% of IRM Main Set: Every 2:00 for 10:00 (5 Sets) 5 × 3 Back Squat @ 67.5-70-72.5-75-77.5% of 1RM Build each set using the listed percentages Then… 10 Rounds for time:…
2 Rounds: 4min. EMOM: 3 Back Squats (Heavy as possible) into… 4min. EMOM: 12/9 Calorie Row into….. 4min. EMOM: 3 Squat Cleans (Heavy as possible) into….. 4min. EMOM: 10 Weighted knee raises. 32min. straight
Today’s classes 9am and 12pm — Tabata- Row/Bike – 0-3min. Max DB Incline Bench Press/ Bench press 3-6min. Max DB Bent Over Rows/ BB Rows 6-9min. Max Plate Front Raises/ BB Up right rows 9-12min. Max Single DB Skull Crushers/ Dips 12-15min. Max Single DB Bicep Curls/ BB Curls 5min. (Start again with new movements)
Every 8min x 4 Rounds: 500m/400m Row/ski 40 Double Unders /singles 30 Alt. DB Snatches 20 Box Step-Ups 10 Pull ups
