102323-102723

Monday

Back Squat

Week 1

Set 1-3: 12 Reps

Set 4-5: 8 Reps

Start at 50% and build. Don't pass 75%

Quality Time

EMOM x 16

1: 12/10 Calorie Ski/Row

2: 16 Heel Elevated Goblet Squat

3: 12 DB(2) RDL

4: Plank x :30

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Tuesday

Geronimo

EMOM x 32

1: Run 200 Meters

2: 4 Box Jump Overs + 6 Overhead Walking Lunge (45/35)

3: 8 Chest To Bar Pull Up

4: Rest

 

RX+

6 Bar Muscle Ups

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Wednesday

Strict Press

Week 1

3x8

 

2 Warm up sets then start. Build and complete with 3 working weights.

Back In A Jiffy

Every 5 minutes for 4 rounds complete:

30 AbMat Sit Up

20 Shoulder To Overhead

10 Hang Power Snatches 95/65

Fitness:

30 AbMat Sit Up

20 DB (2) Push Press

15 Slamball

RX+

30 GHD Sit Up

20 Strict HSPU

10 Hang Power Snatch 135/95

The goal is to finish each round in under 4 minutes. If you cannot complete the work under 4 minutes, reduce the reps:

25/15/5

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Thursday

Pump up the Cardio

EMOM X 28

1-12/10 CAL BIKE

2-15Dumbbell Bench

3-12/10 CAL ROW

4-20-25 Banded seated Rows

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Friday

Deadlift

Week 1

6x8

Set 1-2: 50%

Set 3-5: 55-60%

Set 6: 60-70%

4 Rounds x AMRAP 4:

12 Toes to Bar

60 Double Unders

Max Rounds of "The Chief"

Rest 1 Minute Between Rounds  

**["The Chief"]:

3 Power Cleans (135/95)  

6 Push-ups

9 Air Squats