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4/8/2024 - 4/14/2024

Updated: Apr 10

ANNOUNCMENTS

1)  New 8 Week Program Cycle (Video below)




1)  White Team Wins the 2024 Open by a Landslide














 

MONDAY

3 Sets

A1) 10/leg Back Rack Split Squat @ Controlled Pace*

*Rear foot on 4-6inches of plates

R60-75s

A2) 10-12 Strict Pullup with Pause at Top

R60-75s

+

3 Sets

B1) 10 Back Squats @ 31X0

R60-75s

B2) 10/arm Chainsaw Row

R60-75s

+

C) 27-21-15

Row Cals/Echo (23-18-13 for female cal)

Single Arm Db Push Press (all reps each side)

R3min

21-15-9

Burpee

Suitcases

 

TUESDAY

4 Sets

A1) 8 Deadlifts at @3131

R60-75

A2) 5/side Half Kneeling Barbell Strict Press

R60-75

A3) 12/side Split Leg Db/KB RDL

R60-75s

+

B) In 15min @ a steady pace

2-4-6-8-10-12...etc*

Renegade Row (50/35)

Strict Knee To Elbow

Db Thruster with RenRow weight

*5/3cal Row/Echo/Ski

 

WEDNESDAY

3 Sets

A1) 12 Bench Press @31X0

R~60s

A2) 12 Pendlay Row @ Controlled Tempo

R~60s

+

3 Sets

B1) 12 Strict Dips

R~60s

B2) 12-14 Supinated Grip Iverted Row @ 30X0

R~60s

+

C) 13min

20sec L Sit on Dip Boxes

30sec Quadruped Shoulder Taps

10 Dual Kb/DB Clean to Push Press

5 Strict C2b

 

THURSDAY

4 Sets

A1) 10 Snatch Grip RDL @ 3110

R~60s

A2) 16 Alt Steps Long Step Suitcase Walking Lunge*

*Switch hands at 8 reps

R~60s

A3) 10 Goblet 1 -1/4 Squat @3111

R~60s

+

B) 18min Amrap

50m Heavy Farmers Carry (db or kb)

15/12 Cal Echo or Row

12 Toes to Pole (2-3sec Lower)

9 Box Jump Step Down

 

FRIDAY

3 Sets

A1) 10/arm Tall Kneeling Filly Press @2111

R60-75s

A2) 8-10 Rep Close Grip Low Barbell Pushups @3011

R60-75s

A3) 12 Supinated Seated Bicep Curl @ 3111

R60-75s

+

5 Sets

10 Toes to Bar

12 Pushups

15 Anchored Sit Up

Run 200m

R2-3min as needed btwn sets

 

SATURDAY

A) 3 Sets

13 Hang Power Snatch

300m Run

Rest 3min btwm sets

3 sets

13 Hang Power Clean to Push Press

15 Burpees

Rest 3min btwm sets

10min Amrap

14 Alternating Front Rack Reverse Lunge

30 Mountain Climbers

50 DU

*All as one workout

*3min rest at end of each counts as rest bewteen workouts

*Barbell or DB is same weight for all movements

 

SUNDAY SPECIALITY CLASS

THIS SUNDAY: 4/14 - TBD w/ Autumn


Upcoming Sundays

4/21 - Snatch Liftin Session w/ Zach

4/28 - Arms w/ Stefan



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