8 Rounds For Quality and time (Week 3/3) 15 DB Bench Press @ 35/25 3 Strict Press @ 65% – from the ground *Each set of each movement must be completed unbroken Then…. 3 Rounds: 1min. of Deadlifts for Max Weight 1min. Rest 1min. of Rowing for Max Calories 1min. Rest
Today’s schedule: 6am class cancelled… —- Back Squat – Pre-Load Volume Sets: Every 2-3 Minutes 10-8-6-4 Back Squats Load Goals: 40%-50%-60%-70% of IRM Then 10:00 EMOM 3 × 2 @ 70% 3 × 2 @ 75% 3×1 @ 80% 1×1 @ 85% of 1RM Then…. 6 Rounds For Time: 3 Burpees over bar 5 Power…
Monday 1/19/26: 6am class canceled. —- Get as far as possible in 35min… 14-13-12-11-10-9-8-7-6-5-4-3-2-1 Bench Press 135/95 Cal Row Sumo Deadlift 225/155 Burpees Sit-ups It’s not meant to be finished, don’t worry 😉 Just get as far as you can!
EMOM x 10min Hollow Hold Mountain climbers Then.. 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
10 Rounds For Quality & Time 12 Farmer Hold Walking Lunges 35/25 3 Front Squat @ 60% – From the Ground Then… Every 2:00 for 6 rounds: (12 Min Total) 10/7 Cal Bike 8 Alt Dumbbell Snatch 6/6 Single Arm Dumbbell Shoulder to Overhead AMRAP Air Squats until the 2:00 mark, then start right back…
35 Min AMRAP 5 Sled drag 5 Shuttle runs – 10 Strict pull-ups 10/7 Cal row – 20 KBS 10/7 Cal row – 30 Double unders /45 S 10/7 Cal row – 40 Russian Twists 1/2 10/7 Cal row
10 Rounds For Quality & Time 12 DB Bench Press @ 2×35/2×25 3 Strict Press @ 60% – From the Ground *All sets of both movements must be completed unbroken each round. Then… 12min. AMRAP: 1 Deadlift 225/155 3 Burpees 5 Toes-To-Bar
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
