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