110424-110824

Monday

Back Squat

20min to Establish 1 Rep Max

*This is what you guys have been working towards for many weeks now, we can't wait to see all the PR's on the board! Be smart about the 20 minutes, take your time through it, and make sure you are taking adequate rest and squatting low enough.

Suggested rep scheme: 5 @ 75% 4 @ 80% 3 @ 85% 2 @ 90% 1 @ 92-95% 1 @ 95-100%+

Smooth Operator

10 Min Flow

12 Slams Balls

8/8 Lateral Box Step Up w/ Slam Ball

:60 Max Cal C2 Bike (Seated w/ Damper at 8-10)

:45-:60 Plank Hold

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Tuesday

Mary-Kate & Ashley

For Time W/ a Partner

42-30-18

Hang Snatch 95/65

Pull Up - Chest to Bar - Bar Muscle Up

 (Each round you change gymnastic movement)

-Rest 2 Mins-

 

18-30-42

Deadlift 185/125

75 Double Under after each set

 

Fitness: 

Hang DB Snatch, Ring row or inverted row, pull up, Chest to bar,

150 singles

 

Rx+: 135/95 - 225/155

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Wednesday

Squat Clean

15 min to Establish 1 rep max Squat Clean

*Take your time through this make sure the

form is there before you start throwing on the weight!

Suggested rep scheme: 3 @ 80% 2 @ 85% 2 @ 90% 1 @ 92-95% 1 @ 95%-100+

Windows Down

4 Rounds For Quality

:30 Banded OH Tricep Extension

:30 Bottom of Push Up ISO

:30 Rest

:30 Barbell Bicep Curl

:30 Top of Ring Row Hold

:30 Rest

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Thursday

The Circle of Trust

E2mins for 4 sets (40 Mins) for max calories:


1: 90 sec EB Bike

2: 20 T2B

3: 90 sec Row 


4: 20 Wall Ball Shots 20/14

5: 90 Sec Ski

 

Rx+: 30/20

Fitness: Knee to elbow, v-ups, or adjust the volume per minute

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Friday

Split Jerk

12 min to Establish 1 rep

*Take plenty of warm-up sets before you start loading up the weight. If split jerk is not your thing, this is another opportunity to get better at them.

Ligers

For Time:

10-8-6-4-2

Bar Facing Burpees

Hang Clean & Jerk 115/85

200m Run

 

Cap = 16 Minutes

 

Fitness: KB Swing (20-16-12-8-4)

 

Rx+: 155/105