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Monday 11, 2019

a. Back Squat; 2211; 8-10 X 3; 2:00

b1. OH Single Arm DB Walking Lunge; 20m X 3; 0:60 (switch arms @ 10m)

b2. Single Arm Unsupported DB Row; 2010; 8-12/side X 3; 0:30/0:30

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4 sets:

4-6 Strict Pullups

6,4,2 Thrusters, moderate (must set the bar down bwn clusters)

4-6 Strict Pullups

2:00 rest

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Single Arm DB Shrugs, 1011; 12-15/side X 3; rest as needed btwn sides

 

Tuesday 12, 2019

a. Rack Clean DL; 2011; 8-10 x 3; 2:00

b1. Alt Arnold Press; 20X1; 12-18 Alt X 3; 0:60

b2. Glute Bridge March; 10 Alt X 3; 0:60 (3" pause at the top of every rep)

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5 sets:

7-10 Dips

0:30 rest

10 Moderate Sumo DB DL

0:30 rest

30-40 DU

0:90 rest

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Easy Row/Bike Remainder of Class Time

 

Wednesday 13, 2019

Hang Power Snatch, 1 Below the Knees Squat Snatch; 8 sets; every 0:90

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6 sets @ MAP 2 (sustainable for 4-5 minutes)

0:60 of:

10 WBS Row for Cals

in Remaining time

0:60 rest

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6 sets @ MAP 2

0:60 Bike

0:60 rest

 

Thursday 14, 2019

Mobility - Triceps

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10:00 Skillwork of Choice

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5-6 rds @ MAP 10 effort

3:00 BIke

2:00 Row

1:00

0:20 Wall Sit,

0:20 Switch Grip Hanging Routine

 

Friday 15, 2019

a. Front Foot Elevated Fr Rk Rev Lunge; 7-10/side X 3; 0:60 btwn sides

b1. Pushups on Parallettes; 2111; 8-15 X 3; 0:60

b2. Good Morning; 2010; 12-18 X 3; 0:60

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15:00 EMOM

min 1: 0:30 Alt Step Ups

min 2: 6-9 TTB

min 3: 0:30 Moderate Bike

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Easy Bike or Row Remainder of Class Time

 

Saturday 16, 2019

Hang Power Clean, Squat Clean, Hang Power Clean; 8 sets every 0:90

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PARTNER WORKOUT:


3 rds:

400m Run

40 Burpee Box Jumps

*Run Together, partition everything else as needed

 

Sunday 17, 2019

REST DAY!!



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