Friday 9.20.10

Friday
9.20.19

Strength
Push Press 4x4
If you tested your 1RM aim for these sets to be around 80%. If you performed the 4x5 last week aim to increase your load 5-10Lbs this week with the rep decrease. If this is your first week push pressing aim to establish a baseline weight that is challenging for all sets but not maximal.

Conditioning
For Reps:
Tabata Bike Cals
Tabata Front Squats
Tabata KB Swing

L3- 95/65, 53/36
L2- 75/55, 36/26
L1- Weights that let you move fast the full 20 seconds each intervals

Stretch- Quads, Shoulders

Thursday 9.19.19

Thursday
9.19.19

Strength
Squat Snatch + OHS
Build up on this complex for 12 minutes, towards a heavy single for the day if technique is appropriate. If technique still needs work keep weight moderate and work on dialing in form.

Conditioning
40-30-20-10
DB Deadlifts
Pull-Ups

L3- 50/35 or similar KB's
L2- 35/25 or similar KB's
L1- A weight allowing sets of at least 10-15 deadlifts in a row

Stretch- Lats, Forearms

SUMMER READY 2020 CLASS

5 sets:
Max strict pull-ups immediately into
10 heavy Db pullovers with 3 second negative each rep
Rest 1 min between sets

Tabata Banded tricep extensions
Tabata wide push-ups (6" outside shoulders"
Tabata Knee Push-Ups

In Partners:
One partner runs 200M
while other works until all reps are completed: 50 Db Devil's Press

Wednesday 9.18.19

Wednesday
9.18.19

Skill
Spend 10- 12 minutes working through handstand progressions

Conditioning
4 rounds for time:
200M Run
10 Power cleans
10 Push Jerks
200M Row

L3- 155/105
L2- 115/85
L1- A weight that requires the cleans and push jerks to be broken into ideally 2 sets each round.

Stretch- Shoulders, Calves

Tuesday 9.17.19

Tuesday
9.17.19

Strength
Barbell Reverse Lunges 5x8
8 reps each leg per set. Go heavy with these, don't be afraid to load them up to something really challenging!

Conditioning
6/5/4 Minute AMRAP's, Rest 1:00 after each
20/15/10 Wall-Balls
15/10/5 T2B
20/15/10 DB Snatches

L3- 50/35
L2- 35/20
L1- Smooth sets on Db snatch, could be unbroken but no more than 2 sets. In the first AMRAP perform 20, 15 and 20 then in the second 15, 10 and 15 etc...

Stretch- Quads, Shoulders

SUMMER READY 2020 CLASS

4 sets:
10 front raises
10 lateral raises
10 standing elbows out Db shoulder press

12 Min Steady:
20 Bicycle Crunches
10 Db side bends
:45 flutter kick

8 Min AMRAP:
3-6-9-12
Burpees
Box Jumps

Monday 9.16.19

Monday
9.16.19

Strength
Deadlift 4x5
Work off of 73-78% of your deadlift max if you got a chance to test this last week. If you don't have a 1RM but did this last week add a small amount of weight (10Lbs or so) onto the weights used last week for the 4x6. If neither find a challening weight and execute across all 4 sets.

Strength
12 Min AMRAP:
3 Power Snatches
12 Lateral over bar burpees
24 Double Unders

L3- 135/95
L2- 105/80
L1- A weight allowing for snatches unbroken each round

Stretch- Shoulders, Quads