ANNOUNCMENTS
1) No Announcments this week. Enjoy the workouts
MONDAY
4 Sets
A1) 10/leg Back Rack Split Squat @2110
R~60s
A2) 8-10 UB Reps of Strict Pull Up
Scales: UB Reps > 4-6 UB Reps > 6 Negatives > 6 Negative Assists
R60s
+
3 Sets
B1) 10 Front Squat @31X0
R~60s
B2) 10/side Chainsaw Row
R~60s
+
C) 8min Amrap
2-4-6-8-10-12...keep adding 2 reps per round
Alternating Heavy KB Gorilla Rows
20 DU or 20 JJ
rest 2mins
8min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round
Kipping Toes to Bar
*5 Burpees between each round
TUESDAY
3 Sets
A1) 10 Deadlifts @31X1
R~60
A2) 5 reps per knee Half Kneeling Barbell Press
R~60
+
4 Sets
B1) 10/leg Kickstand DB or KB RDL @3111*
*Front toe elevated on 15lb plate
R~60s
B2) 12/side SA DB PP @ 31X0*
*Explosive tempo on the way UP - slow
controlled lowering to the shoulder in 3sec
before initiating next repetition.
+
C) 85% Effort:
27-21-15
Strict Dips
*200m Run Between Sets
*Scale to Hand Release Push Ups
R3min
21-15-9
Row Cals
40-30-20
Anchored Feet Sit Ups
WEDNESDAY
3 Sets
A1) 10-12 HG DB Bench Press @31X0
R~60s
A2) 10-12 Bent Over Barbell Row @30X1
R~60s
+
3 Sets
B1) 10-12 OH Tricep Ext @30X0
R~60s
B2) 14reps Body Row @30X0
R~60s
+
C) 15min
30sec Bent Hollow Hold
3 Wall Walks
6 Strict Pull Ups
9 Deficit DB Push Ups
30sec Dual KB Front Rack Hold
THURSDAY
4 Sets
A1) 10 Snatch Grip RDL @ 3110;
R30s
A2) 16 Suitcase Long Step Walking Lunge @30X0
R60s
+
3 Sets
B1) 10 Barbell Hip Thrust
R30s
B2) 10 Goblet 1-1/4 Squat @ 2sec down
R60s
+
C) Every 5mins x 4 sets
30sec Side Plank
18/15 Cal Row/Echo
12 KBS (70/53)
9 Box Jumps (24/20)
30sec Side Plank (opposite side)
FRIDAY
4 Sets
A1) 10/arm Tall Kneeling Filly Press @2111
R60-75s
A2) 8-10 Bodyweight Tricep Ext @3011
R60-75s
A3) 12 Supinated Seated Bicep Curl @ 3111
R60-75s
+
C) 3 Sets
20 Banded Push Ups
10-18 UB Toes to Rings
10 Dumbbell Hammer Curls
10-18 UBSuticases
20 Banded Upright Rows
-rest as needed between movements and sets
SATURDAY
Workout
Min 1-10
Emom
10 KB/DB Snatch
4 Burpees
+
Min 11-20
Amrap
200m Run
10/10 KB/DB Pushpress
+
Min 20-25
Max KB/DB Thrusters
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 4/28 - Arms w/ Stefan
Upcoming Sundays
May TBA