2025-02-03
I am excited to announce that we will have a guest coach this Wednesday! I haven’t said a word or given any clues about who it might be, so you’ll have to show up to find out. Also, there’s been an evening schedule change as all strength and conditioning classes are now 430/530pm.
Mon
Movement Prep – 3 Rounds (add weight each round – 45/35, 75/55, 95/65)
12/9 Row cals
Front Squat x 8 reps
Power Clean x 3 reps
—
Build to a heavy of 1 Power Clean + 1 Squat Clean
Front Squat 4×2
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4×1.5min AMRAP
50′ Front Rack Walking Lunge
ME Bike Cals
*Rest 1.5mins between rounds
Tues
Turkish Get-ups: 2×3 on each side
Single arm DB bench press 2 x 10 on each side
100 Single Unders
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Bench Press – 1×5, 1×5, 1×3, 1×3, 1×1 (increasing from last week and working to heavy single but no failure)
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Every 2min x 5 Rounds
6 Strict/Weighted Pull-ups (increasing)
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EMOM 40sec/20sec Work/Rest
Ski Cals
Wall Ball
Burpee
Alt DB Snatch
Situp
**Stay at each station for 3mins before rotating. Record your total score at each station. There is no rest beyond the 20sec between each station
Wed
Conditioning Prep
9min EMOM (alternating)
2 Stair Climb
10 Back Extension
8 Slam Ball Jump Squat
—
Every 4min x 8 Rds
250/200m Row
21 Russian KB Swings
15 Push Press
9 Pull-Ups
Thur
Movement Prep
Gorilla row 2 x 8 (L+R=1)
Half kneeling single arm KB shoulder press 2 x 6 (L+R=1)
Hollow hold 2 x 40sec
—
Push Press – 5×1 (All sets at same weight; increase from last week)
—
Every 2min x 5 Rounds (both movements in the same round)
6 Strict Press
10 Bent Over Row
—
120 Double Unders
30 Toes To Bar
21 Dual Dumbbell Push Press
80 Double Unders
20 Toes to Bar
15 Dual Dumbbell Push Press
40 Double Unders
10 Toes To Bar
9 Dual Dumbbell Push Press
*Do DB Bench Press if you did yesterday’s workout
Fri
Movement Prep
Barbell roll out 3 x 8 reps
Romanian DL 3 x 8 reps (No heavier than 95/65)
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Strength Prep
5min EMOM – 2 Power Snatch
—
Hang Power Snatch – 10mins to work to a heavy single for the day
—
10min AMRAP
15/10 BIKE Cals
10 Box Step Up
5 Deadlift