10:00 EMOM Minute 1: 8 Bench Press Minute 2: 8 Bent Over Barbell Row 135/95 *Bench Press working at 65-70% of 1RM. Then… 14 Min AMRAP 14 Wall Balls 12 Alternating Dumbbell Hang Clean and Jerk. 50/35 10 Single Dumbbell Box Step Overs 8 Toes to Bar
Front Squat (5 Sets) (Week 1 of 3) Set 1: 5 Reps @ 70% Set 2: 5 Reps @ 75% Set 3: 3 Reps @ 80% Set 4: 3 Reps @ 85% Set 5: 3 Reps @ 88–90% This week begins our transition from tempo and positional work into heavier loading. The goal is to…
8/8 Dumbbell Lateral Lunge (2 DBs this week) + 10 Incline Dumbbell Row + 12 Bent Over Reverse Fly Then… 16 MIN AMRAP 6 Shoulder to Overhead 8 Front Rack Reverse Lunges 10 Toe to Bar 200m Run
Every :90 x 6 sets: 1 Power Snatch + 1 Hang power snatch + 1 Squat snatch Then… Every Minute on The Minute x 12 Minutes 5 Wallballs 3 Bar Facing Burpees 1 Squat Clean
30:00 AMRAP 400m Run or 500m Row or 500m Ski 20/15 Cal Bike 20 Bodyweight Box Step Overs 15 Sit Ups 100m Farmers Carry
Deload Week (No Deadlifts) (Checkmark) 3 Sets: 10/10 Deficit Farmers Lunge :30 Second Dumbbell Glute Bridge hold :30 Second Front plank Hold Then… 12 Min AMRAP 2-4-6-8-10… and so on adding 2 reps each round Power Snatch Hand Release Push Ups/ HSPU After each round: 35 Double Unders or 50 Single Unders
7:30 pm Thursday: No Class —- Bench Press (Max Out Day) Every 1:30 x 7 sets Set 1: 5 reps @ ~60% Set 2: 3 reps @ ~70% Set 3: 2 reps @ ~80% Set 4: 1 rep @ ~85% Set 5: 1 rep @ ~90% Set 6: 1 rep @ ~95% Set 7: 1…
Tempo Front Squat 5 Sets: (Week 5 of 6) Tempo Front Squat 5 x 3 @ 72-77% with a 2-3 sec lower each rep Then… For Time: Buy In: 30/25 Cal Row into 21-15-9 Dumbbell Front Squat Lateral Burpee Over the Dumbbell into Cash out: 30/25 Cal Row
Every 2:30 x 4 (week 2 of 3) 8/8 Goblet Hold Cossack Squat + 10 Double dumbbell bent over row + 12 Seated rear delt fly Then… 3 Rounds: 500/400m Row 30 Sit-ups 20 Dumbbell Bench press 10 DB Reverse Lunges
Every :90 x 6 sets: 1 Squat clean + 1 Clean & jerk Then… For Time: Buy In: 400m Run 5 Deadlifts 5 Pull Ups 25 Double Unders or 40 Single Under 10 Deadlifts 10 Pull Ups 50 Double Unders or 75 Single Unders
