Monday
Every 2:30 for 5 Rounds
3 Deadlifts@90% of the 3 rep max that you hit a few weeks ago. Based on feel if you didn’t do that.
+
10 walking DB RDLs-5 each leg6 Rounds
2:00 Work and 1:00 Rest
15/12 Calorie Assault Bike
14 Alternating DB Snatches 40/25 RX+:50/35. Only RX+ if you feel fine after part one. RX is 40/25
Max Push Ups in Remaining Time
Goal for men:135+ push ups
Goal for women:115+ push ups
Tuesday
Every 3:00 for 5 rounds
400m run or 500m row
Max Strict Press@50% in remaining timeRest 3:00Every 2:00 for 5 Rounds
200m Run or 250m row
Max Strict Press@60% in remaining timeRest 3:00Every 1:00 for 5 Rounds
100m run or 150m row
Max Strict Press@70% in remaining time
***There is no rest time in between rounds. It’s up to you when you wanna stop the strict press and move to the next round. 3:00 is to add weight and rest. Prefer people to run. Strict press can be from the rack OR the ground. Up to athletes.
Wednesday
Every 2:30 for 5 Rounds
3 Back Squats@80%+. Building to at least 90%.
+
6 Banded Jumps. Purple or black band9 Min AMRAP Up Ladder
1 Burpee Box Jump Over 24/20
1 Wall Walk
1 Goblet Squat 63/44(orange and gray)
***Add 1 rep to each movement each time through.
Thursday
PARTNER WORK
40 min EMOM
1.) Max Cal Row
2.) Max Cal Bike
3.) Max Walking Lunges
4.)REST
***One athlete working at a time. Each athlete can have their own machine if the class allows. Switch as you see fit. Score will be max reps for the day. Write down all 3 numbers after each time through. Can switch row and bike if not enough machine
Friday
“Chelsea”
30 Min EMOM
5 pull ups
10 push ups
15 air squats2 Choices
Vested
3 pull ups
8 push ups
12 air squatsNon Vested
As written
***If you do not make it in the minute, take off a minute and cut it down and continue. If you wanna do the regular workout with the vest, god speed.
Saturday
Sunday
Go outdoors and use your fitness.
