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4/22/2024 - 4/28/2024

Updated: Apr 24

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



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