4/29/24-05/03/24

Monday

Strength

1 & 1/2 Front Squat

5 Sets of 5 Reps “slightly” Building

Start around 60% and increase from there, but no more than 75%.

 

Tortured Poets Department

3 Rounds For Time:

75 Double Under

20/16 Calorie Machine

7 Front Squat 185/125

 

Fitness:

100 Single Under

14 Goblet Squats

 

Rx+:

225/155

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Tuesday

Superset:

8 Bench Press

4-10 Strict Pull Ups

x 3 sets

 

into

 

Superset:

8 DB (2) Seated Shoulder Press

10 Barbell Bent Over Row

x 3 sets

There is no rest after A1 and B1, but rest 1:30-2 minutes before you start the next superset.

EMOM 12

1: KB/DB Front Rack Carry x 100'

2: 10-15 Strict Toe to Bar OR Lying Leg Raises

3: :45 Plank

 

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Wemdesday

So Long, London 

Every 5 Minutes x 5 Rounds:

12 Burpee Box Jump Over 24/20"

Run 400m

 

Structured Stretching Vol. 14

1:00 Samson Stretch

1:00 Couch Stetch

1:00 Banded Hip Stetch

1:00 Banded pigeion Stetch

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Thursday

Who's Afraid of Little Old Me? 

AMRAP 24 Flow:

3/3 Turkish Get Up

1min SB Bear Hug March

20 Heel Elevated DB Squats

15 Good Mornings

8/8 Lateral Box Step Up

30sec Max Handstand/Headstand Hold

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Friday

Overhead Squat 

In 12min build to a heavy set of 3 for today

Go from the rack or the floor

For Time:

10-8-6-4-2

Overhead Squat 135/95

12-10-8-6-4

Chest to Bar Pull Up

 

Fitness:

10-8-6-4-2

Barbell or DB (2) Front Squat

20-16-12-8-4

Renegade Row

 

Rx+:

10-8-6-4-2

Overhead Squat 185/125

10-8-6-4-2

Ring Muscle Up

 

Cap = 11 Minutes