Shoulder Press (6 Sets) Every 1:00 x 6 sets: (week 1 of 2) Sets 1-2: 5 strict press Set 3-4: 3 Strict press Set 5-6: 1 Strict press Then… For Time: 21-15-9-6 Bench Press Calorie on Bike *20 Bodyweight walking Lunges after each round, including the round 6.
3 Sets Jump 5 Goblet Squats + 1 Max Distance Broad Main Set: 1×10 @ 70% 2 x 8 @ 75% 1×6 @ 80% 1x 6 @ 85% then….. For Time 1,000/900 meter row 80 Air Squats 60 Sit-Ups 40 Push Ups 20 Pull Ups *20 Min cap
4 Sets: 12 Incline dumbbell bench 8 Single arm Dumbbell Bent Over Row/Arm Then… For time: 200m run 21 Barbell Thrusters 75/55 100m run 15 Toe to bar – 200m run 18 Barbell Thrusters 100m run 12 Toe to bar – 200m run 15 Barbell Thrusters 100m run 9 Toe to bar – 200m run…
4 Sets: 1 Clean Deadlift + 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk Light-Light weight!! Then…. Clean and Jerk (6 x 1) EMOM x 6 1 Clean and Jerk *building to 90%+ Then…. 5 rounds: 2:00 work/ 1:00 rest 10 Dumbbell bench press 50/35 8 Deadlifts 225/155 6 Single dumbbell…
4 Rounds: 300/250m Row 15 Bench Press Right into…. 3 Rounds: 25/20 Cal Bike Sc:20/15 20 Farmers Hold Reverse Lunges Right into… 2 Rounds: 25 Db Hammer curls 25 DB Skull Crushers Right into… 1 round 10 Devils Press
Deadstop Sumo Deadlift (5 x 5) Every 2:00 x 5 sets (week 3 of 3) 5 Deadstop deadlifts Then…. For time: 4 Rounds: 10 Wall Balls 8 Toe to bar 6 Box Jump overs Rest :90 seconds then 1 Round: 40 Wall Balls 32 Toe to bar 24 Box jump overs
Shoulder Press (9 x 1) Every 1:00 x 9 sets: (week 3 of 3) 1 strict press We are adding another extra set this week, and the goal it is to get better at pushing through the sticking point. These should all be at the same weight. Then… For time: 30 Double unders (45 singles)…
Back Squat: Week 1/4 Prep: 3 Sets 5 Rep Jump Squat for Height: Empty Barbell Then.. Main Set: 2 x 8 @ 65% 1×8 @ 70% 1×6 @ 75% 1×6 @ 85% Then… 15 min AMRAP: 300m run 2 rounds of cindy 1 Round of Cindy = 5 pullups 10 pushups 15 air squats
Saturday’s classes: 8am 9am (Barbell) 10a ——- 3 Sets: 10 Dumbbell lat pull over 12 Single Dumbbell Curl (both hands) Then…. For time: 5 Rounds: 10 Bench press 135/95 10 Box Jumps with Step Down Right into 5 Rounds: 5 Squat cleans 5 Wall Walks
10:00 EMOM – 40-60%1 Power Snatch + 1 Hang Snatch + 1 Overhead squat. For time: 40/30 Cal row40 Back squats 115/75–30/24 Cal row30 Power snatch–20/15 Cal row20 Shoulder to overhead–10/7 Cal row10 Burpee pull-ups *21 min
