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Monday 9

a. Back Squat; 20X1; 6-8 X 3; 2:00 b1. Goblet Curtsy Squat; 7-10/side X 3; 0:30/0:30 b2. Mixed Grip Pendlay Row; 30X0; 4-6/hand position X 3; 0:60

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10:00 EMOM min 1: 10 Alt DB Snatch min 2: 10-15 DB Goblet Squat, same weight as snatches + DB Concentration Curls; 10X0; 1015/side X 3; 0:30-0:45 btwn sides

 

Tuesday 10

a. Barbell Hip Thrust; 10X0; 9-12 X 3; 2:00 b1. Single Arm DB Strict Press; 30X1; 7-10/side X 3; 0:30/0:30 b2. Alt Staggered Stance DB DL; 10-16 Alt X 3; 0:60

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5 sets: 6-15 Pushups 0:30 rest 10-15 Russian KBS 0:30 rest 30-40 DU 0:60 rest + 150 Alt Bicycle Crunch

 

Wednesday 11

Hang Power Snatch; 6-6-6-6-6; every 2:00

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6 sets @ MAP 1 (highest effort that is aerobic/repeatable) 0:30 Bike 0:30 rest 0:30 Box Jumps 0:30 rest 0:30 5 TTB, Burpees in remaining time 0:30 rest

 

Thursday 12

Mobility - Quads

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10:00 Skillwork of Choice

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6-7 rds @ MAP 10 1:00 Row 1:00 0:30/side Side Plank 1:00 Bike 1:00 Glute Bridge Hold, feet on bench 1:00 Single Unders 12:00 @ constant movement (3:00 work, 1:00 rest) 5 Pullups 0.3/0.2 Bike Cals 10 Alt Step Ups + Easy Bike/Row in remaining class time

 

Friday 13

a. Fr Rk Barbell Lunge; 14-20 Alt X 3; 2:00 b1. Sumo Good Morning; 3110; 9-12 X 3; 0:60 b2. Dip; 3111; 7-10 X 3; 0:60

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12:00 @ constant movement (3:00 work, 1:00 rest) 5 Pullups 0.3/0.2 Bike Cals 10 Alt Step Ups + Easy Bike/Row in remaining class time

Saturday 14

Hang Power Clean; 6-4-2-6-4-2; every 2:00 *second wave heavier than first

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PARTNER WORKOUT:
 For time: 400m Run 30 Light Hang Clean and Press, mandatory sets of 3 unbkn 400m Run 30 Light Hang Clean and Press, mandatory sets of 3 unbkn 400m Run *Run Together, partition the C&J as specified

 

Sunday 15

Rest Day



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