Sunday Sep 25th, 2022

Monday

STRENGTH
3 SETS
8/8 Bulgarian Split Squats @22X1*
Immediately Into…
1:00 Wall Sit
-Rest as Needed b/t Sets-
*Option to Add Weight.
(No Measure)
WORKOUT
5 SETS
ON A 3:30 RUNNING CLOCK…
20/15 Cal Row
40 Alt. Crossbody Mountain Climbers
20 Wall Balls (20/14)|(14/10)
-Rest the Remaining Time-
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Friday Sep 23rd, 2022

Friday

EMOM x 24 MINUTES
MIN 1 – 8 DB ‘No Push-Up’ Renegade Rows *
MIN 2 – 10 DB Push Press**
MIN 3 – :25/:25 Side Plank Hold
MIN 4 – :50 Max Burpee Box Jump Overs
 
*After completing the 8 RR…immediately hold a Plank until :50 mark.
**After completing the 10 PP…immediately hold the Front Rack until :50 mark
 
POST-WORKOUT STRENGTH
3 SETS
:30 DBL DB Gun Gun Hold
-:30 Rest-
20 Alt DB Hammer Curls
-:30 Rest-
15 Box Dips
 
-Rest 1:00 b/t Sets-
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Thursday Sep 22nd, 2022

Friday

STRENGTH
3 SETS
5 KB Goblet Lunge-Lunge Squats*
:15 Max Cal Bike SPRINT
 
-Rest 2:00 b/t Sets-
 
*Start Light and Build to a Moderate Weight. 1 Rep = 1 Lunge L + 1 Lunge R + Squat.
BENCHMARK WORKOUT
“REDLINE”
 
3 SETS
15-10-5
Front Squats
Cal Bike
 
-Rest 1:30 b/t Sets-
 
*Cal Option…12-8-4
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Tuesday Sep 20th, 2022

Wednesday

 

STRENGTH
3 SETS
8 Strict Press @ 65% of 3-Rep*
 
*Superset each set with 10/10 Banded High to Low Woodchops.
 
 
WORKOUT
AMRAP x 8 MINUTES
50 Double Unders
12 Slam Balls
9 Push Press
 
-Rest 2:00-
 
AMRAP x 8 MINUTES
15 Slam Balls
12 Push Press
30 Double Unders
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Monday Sep 19th, 2022

STRENGTH
PART 1) EVERY 2:00 x 6 SETS*
2 Power Cleans
+
2 Hang Power Cleans
*Build every other set, up to workout weight.
PART 2) EMOM x 6 MINUTES
MIN 1 – Row*
MIN 2 – 50m EZ Run
**ROUND 1: 26 s/m
ROUND 2: 28 s/m
ROUND 3: 30+ s/m
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 50m Run + 6 Hang Power Cleans
MIN 2 – Max Distance on Row
MIN 3 – Rest
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