Week of May 5, 2024

Monday
Work up to a heavy single Bench Press

4 rounds for time of:
Row, 250 m
15 Medicine Ball Cleans 20/14
15 Heels to Heaven

Wednesday
Work up to a heavy Deadlift

AMRAP 12 min
1 DB Deadlift (35's)
1 DB Squat (20's)
1 DB Push Press (20's)
2 DB Deadlift
2 DB Squat
2 DB Push Press
3 DB Deadlift
3 DB Squat
3 DB Push Press
4 DB Deadlift
4 DB Squat
4 DB Push Press
.... until time cap

You will need one set of heavier DB's for your Deadlifts and another set for your squat/push press

Thursday
Back Squat 5 x 6
70% - 73% - 76% - 79% - 82% - 82%

EMOM for 20min
Min 1: 20 Air Squats
Min 2: 10 Parallette Shoot Through
Min 3: 20s Accumulated L-Sit Hang
Min 4: 10 Russian Step Ups

Friday
10min Bike for Calories

14-12-10-8-6-4-2-4-6-8-10-12-14
Jumping Pullups
Wall Balls
DB Floor Press (Bench Press from floor)

Week of April 14, 2024

Monday
Bench Press Drop Sets - 6 sets alternating below
Set 1: 4 reps at 85% of 1RM
Set 2: 6 reps at 70% of 1RM

EMOM16
”Hub and Spoke”
2 Rounds
After each movement, complete 10 Wall Balls
15 Hang Cleans
15 Power Cleans
15 Thrusters
15 Deadlifts
15 Push Press

Wednesday
Deadlifts - ascending waves
Use your heavy 4 from last week and multiply it by 1.1 to get your estimated 1RM for these wave %
3 reps @ 70%
2 reps @ 75%
1 reps @ 80%
3 reps @ 75%
2 reps @ 80%
1 reps @ 85%
3 reps @ 80%
2 reps @ 85%
1 reps @ 90%
We’re going to be working through some high volume deadlifts over the next few weeks so we’ll be making sure to warm up your lower body and backs well prior to starting your sets.

AMRAP 7
7 DB Thrusters
7 DB Deadlifts
7 Burpees
3 min rest
AMRAP 5
5 Burpees
5 DB Deadlifts
5 DB Thrusters

Thursday
6 sets
5/leg Weighted Bulgarian Split Squats
6 Heavy Chest Supported DB Rows

Tabata - 12min
Air Squats
KB Swings
Pushups
Hanging Knee Raises

Friday
8 Rounds
Max Distance Bike in 60s
Immediately into KB OH Carry to the fence and back
Rest 1.5 minute

27-21-15
Deadlifts #95
Alternate each set and end with 50 Double Unders