Monday, 10/8/2018 A. Back Squat (De-load) 5 @ 40% 5 @ 50% 5 @ 60% *10 GHD Sit Ups and a 30 Second Sprint on Assault Bike or Rower after each back squat set B.AMRAP in 10 minutes of: 5 Dumbbell Man-Makers (Pick weight accordingly) 10 Pull-Ups 15 Box Jumps (20/24) Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press Ninja: Switch pull ups for jumping pull ups Bonus: Every 2 minutes, for
Monday, 10/1/2018 A. Back Squat 75% of your 90% 1RM x 5 85% of your 90% 1RM x 3 95% of your 90% 1RM x Max reps (at least 2) *Max set of strict pull ups between back squat sets B. 3 rounds of: 500 meter row/ 400 meter run 5 Kettlebell Clean and Jerk, left arm (16/24) 5 Kettlebell Clean and Jerk, right arm (16/24) 10 Burpees Box Jump N. 3 rounds of: 500
Monday, 9/24/2018 A. Back Squat 70% of 90% 1RM x 3 reps 80% of 90% 1RM x 3 reps 90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3) (Dumbbell Bicep Curls x 10 each arm after each Back Squat set) B. Five sets for max calories/reps of: 30 seconds of Rowing (for max calories) 30 seconds of Rest 60 seconds of Burpees (for max reps) Rest 2
Monday, 9/17/2018 A. Back Squat 5 reps @ 65% of the 90% of your 1 RM 5 reps @ 75% Max reps @ 85% (Must be at least 6 reps) B. “Fran” 21-15-9 of: Thrusters (65/95) Pull Ups N. 21-15-9 of: Wall Balls Jumping Pull Ups Bonus: Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 2 reps Followed by… Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Pulls + 2
Monday, 9/10/2018 A. Every 2 minutes, for 8 minutes (4 sets): Muscle Snatch x 2 reps @ 50% Followed by… Every 2 minutes, for 10 minutes (5 sets): Power Snatch x 2 reps @ 75% B. Saved by the Barbell 3 rounds for max reps of: 1 minute of burpees 1 minute of wall ball (14/20) 1 minute of deadlifts (75/115) 1 minute of med ball sit ups (14/20) 1 minute of hang power cleans