• Friday, 07.30.21
    Friday Feels

    Function / Fitness Options:

    A. E2MOM X 24 minutes

    10 thrusters 95/63 75/53

    10 pull-ups / ring rows etc

    10 burpees over bar

    Or:

    Conditioning:
    20 thrusters 115/83
    20 hardest pull-up variation
    20 burpee box jump overs 30/24

    Rest 2 minutes 

    30 thrusters 95/63
    30 less hard modification
    30 burpee box jumps 24/20

    Rest 3 minutes 

    40 thrusters 75/53
    40 easiest pull-up variation.
    40 bar lateral burpees

  • Thursday, 07.29.21
    TEAM THURSDAY

    A. AMRAP 8

    3 hang power cleans 155/105

    Alt 1:1

    6 box jump over 30/24

    9 / 6 cal row

    Into,

    B. 7 min clock for

    3rm hang power clean

    Rest 2 min

    C. Afap

    200 double unders (each)

    100 ghd sit-ups / weighted sit-ups / sit-ups

    800m sandbag run 80/60 *modify accordingly

    400m farmers carry 70/53’s

  • Wed, 07.28.21

    Bodybuilding Wed

    A1. Bench Press – 7 sets of 5 @65-70%

    – speed focus

    A2. Bent over barbell Row x 10

    A3. 10-15 wall ball GHD Sit-ups

    (7 sets above)

    B1. Weighted pull-ups

    3-3-3-3-3

    B2. 2-3 wall walks

    ///

    Post class:

    A. Running option

    100m x 5; building out intensity with each interval
    +
    5 min run @-:10 from 5k pace of last week
    200m walk
    X 2
    Into,
    400m run @-:10 from 5k pace of last week
    200m run @50-60% – breathing focus
    X 3

    B. Bike

    10 min @60%
    10 min @:35 hard / :25 easy
    10 min @70-80%
    5 min cool Down

  • Tuesday, 07.27.21
    Teammate Tuesday

    Emom x 35

    Min 1: 10-10-10-8-8-8-6 – deadlift

    Min 2: 10 /7 cal bike + 10 Russian swings 70/53

    *modify accordingly

    Min 3: 30 double unders + 10-15 t2b

    *modify accordingly

    Min 4: 10 ub alt db box step ups 24/20 + 10-15 box jumps

    Min 5: rest / add weight for next rd DL

    ***

    Notes:

    1. Deadlifts: focus of Emom should be here. HEAVY tng sets here for rep scheme above. % wise, you can look at prior weeks weights and rep schemes and judge accordingly. Again, this DL should be a major focus of your Emom.

    2. Modifications can be dictated by time durations of your minutes. :50 should be cap no matter the minute so you can transition.

    3. T2b 2-3 sets max here, athlete specific.

  • Monday, 07.26.21

    Power Repeats

    5-6 rds

    30 double unders

    6 bar muscle ups

    12 burpees over parallette

    18 wall balls 20/14# to 10/9’

    24 / 18 cal row

    Rest 2:30-3:30 between rounds

    *modifications for bar muscle ups = strict pull-ups, c2b, pull-ups etc

    **row calories should be altered where needed relative to stimulus and timing of rounds.

  • Sunday, 07.25.21
    Rest Day