MONDAY, APRIL 29th
A. 15:00-30:00
Find 3RM Back Squat
Suggested sets @ 1RM %'s
8 @ 35%
5 @ 45%
5 @ 55%
3 @ 65%
3 @ 75%
3 Rep Max Attempt
B. 35:00-51:00
3 rounds for max reps:
3 min AMRAP:
12 Sumo KB Deadlift (88/70lbs) (1 KB-middle)
6 Push-ups
6 Toes-to-bar
1 min Rest
Goal Rounds per Set: 3+
Scale to: by load, down to 6/3/3 reps
C. Post Class Homework
3 Sets:
15-20 GHD Sit-ups
Supernova Ball Lats
TUESDAY, APRIL 30th
A. 15:00-30:00
Find 1 RM Push Press
Suggested sets @ 1RM %'s
8 @ 40%
5 @ 50%
5 @ 60%
3 @ 70-75%
2 @ 80-90%
1 Rep Max Attempt
B. 35:00-53:00
4 Rounds for Time:
400m Sandbag Run (50/35lbs)
5 D-Ball Cleans (150/100lbs)
Goal Time: 12-17min
Scale to: 200-300m run, by Load
C. Post Class Homework
3 Sets:
Plank x 60 sec
Side Plank x 30 sec
Foam Roll Calves/ Lax Ball Arches
WEDNESDAY, MAY 1st
A. 15:00-35:00
10min Rope Climb Skill Session (2R thru)
Seated Foot Clamps off Box x 5 reps
Horizontal Lean Backs x 3 reps
Then...
DB Bent Over Row 4 x 8 ea arm *stay at same load
Snatch Balance 4 x 4 *build up
*Alt from DB Row to SB
B. 40:00-55:00
4 Rounds for time of:
20/15 Cals Bike
7 Hang Squat Snatch, 60% of 1RM
3 Rope Climbs, 15 ft.
Goal Time: 10-15min
Scale to: 15/10Cals, 40-50% of 1RM, 1-2 RC
C. Post Class Homework
3 Sets:
Hollow Body Hold x 30 sec
30 Weighted Ab mat Sit Ups
Couch Stretch x 2min
THURSDAY, MAY 2nd
A. 15:00-30:00
Find 5 RM Deadlift
Suggested sets:
10 @ 30%
8 @ 40%
5 @ 50%
4 @ 60%
3 @ 70%
5 Rep Max Attempt
B. 35:00-52:00
For time:
• 800 m Run
Then, 21-15-9 reps:
DB Bench Press (55/35lbs)
Pull-ups
Then:
• 800 m Run
Goal Time: 13-18min
Scale to: 400-500m, 12-9-6 reps
C. Post Class Homework
3 Sets:
MB Throw Trunk Rotations x 10 ea side
MB OH Sit-up Tosses to partner x 10 ea
Pigeon Pose 2min (use box as needed)
FRIDAY, MAY 3rd
A. 15:00-39:00
As a 2-person team AMRAP 24 minutes of:
1 Round of "Mary", partner A
1 Round of "Mary", partner B
1 Round of "DT", partner A
1 Round of "DT", partner B
1 Round of Mary = 5 Handstand Pushups + 10 Pistols + 15 Pull-ups
1 Round of Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats
1 Round of DT = 12 Deadlift + 9 Hang Power Clean + 6 Push Jerk
Rounds Goal: 6+ per person
Scale to: 3/6/9 on Mary OR Make a CIndy Round + 9/6/3 DT Rounds
B. 45:00-60:00
2 Sets:
Farmers Carry 100m AHAP
Palloff Press SLOW x 10
Dragonflies x 5
Mobility Drill of Choice
SATURDAY, MAY 4th
A.
5 rounds for time:
6 Squat Cleans (155/105lbs)
12 calorie Row
B.
Functional Midline Movement Coach Cash Out