Labor Day schedule Sunday Closed 9.3.23 Monday closed 9.4.23 Bench Press (Week 1 of 12) Bench Press (Rest 1:30 After Rows) 4 x 10 @ 55% 1 x AMRAP @ 55% Pendlay Row 5 x 5 Build Then… 20:00 AMRAP 400m Run 30 Air Squats 20 Push Ups 10 Single Leg Alt V-Ups
Back Squat Waves – complete one wave every 3:30 Set 1: 0:00 -3:30 6 @ 57% 3 @ 67% 2 @ 77% Set 2: 3:30 – 7:00 4 @ 70% 3 @ 75% 2 @ 80% Set 3: 7:00 – 10:30 3 @ 77% 2 @ 80% 1 @ 85%+ Then.. For Time: 30 Hang…
Labor Day Schedule: Closed Sunday 9/3/23 Closed Monday 9/4/23 1:00 Bike 200m run 1:00 row Then… 35:00 AMRAP 2 Rounds: 10 BB Curls 15 Smashed head DB bench 20 Alt DB renegade rows 25 Russian twist with DB 200m Famers carry Kb/Db 50/35 2 Rounds: 10 Alt Farmers hold lunges 15-Leg Raised holding the rig…
EMOM x 10 Sets: Odd Rounds: Even: 3 Deadlift lift offs to blow the knee + 3 regular deadlifts “Deadlift Lift Off” = lift the bar to below the knee and pause in perfect position, then back down to the ground @ 52-57% Even Rounds: 7/6 Strict Chin Ups Then… EMOM 9: ( 3 Rounds)…
3 Supersets: 10-12 Plate front raises 10-12 Double DB curls 10-12 Bent over flys (change plates) Then… In a 10:00 window to build to a heavy set of 1 10 – empty barbell 8 – 45-50% 6 – 55-60% 4 – 65-70% 2 – 75-80% Continue building till 10:00 Rest from 10-11 min then strip…
3Rounds 10/10 Split squats 10/10 Banded Lat walks 3 Wall walks or 10 Up down planks Then… Clean Cycling Every 2:00 for 10:00 5 Power Cleans + 5 Hang Squat Cleans + 5 Push Jerks Then… AMRAP 15 Minutes 15 Dumbbell Box Step Ups 50/35 30 V Ups Down+Back Dumbbell Walking Lunge
50/40cal Row 30 Burpees 50/40cal Row -rest 3 minutes- 25/20cal Row 20 Burpees 25/20cal Row -rest 3- 10/8cal Row 10 Burpees 10/8cal Row
10:00 AMRAP for quality: 10 Inverted barbell row 10 bent over flys 10 Side Delt raise 10 Tuck Crunch 20 Russian twist 10 Tuck Crunch Then…. 3 -4 Sets 7 Wide Grip Bench Press 7 Normal Grip Bench Press 7 Close Grip Bench Press 7 Top Half Barbell Curls 7 Bottom Half Barbell Curls 7…
Front Squat Waves – complete one wave every 3:30 Set 1: 0:00 -3:30 6 @ 57% 4 @ 67% 2 @ 77% Set 2: 3:30 – 7:00 4 @ 70% 3 @ 75% 2 @ 80% Set 3: 7:00 – 10:30 3 @ 77% 2 @ 80% 1 @ 85%+ Then… 15:00 AMRAP: 4 Strict…
1 Round: 1:00 Row 5 Up downs 20 Singles or DUs 1:00 Bike 10 RKBS 10 Air Squats 5 Sit Ups For Time: 3 Rounds: 20/15 Cal row 20 Alt DB Renegade rows 20 V-ups immediately into… 3 Rounds: 60 Double unders 30 DB snatch (Switch Arm every 5 reps) 30 Barbell strict press (empty…
