Week of September 8, 2024

Wednesday
Front Squat - E2M for 14 minutes
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 90%
1 @ 90%

For time: 14 min Time Cap
50 Jumping Squats
400m Run
30 TTB or V-Ups
20 Pike Pushups
100m Farmer Carry 35#
*in remaining time, max Pullups


Thursday
EMOM for 20 minutes (10 sets each)
12 Seated DB Press
12 Chest Supported Row

8 sets
Go every 3 mins:
Assault Bike: 0.4 mi
Each for time.

Friday
Strength Circuit
35s on / 25s off
Weighted Glute Bridge
Russian Twists
DB Death March
Back Extensions/Superman

As many reps as possible in 12 mins of:
1 Deadlifts, 185/125 lbs
1 Push Press
2 Deadlifts, 185/125 lbs
2 Push Press
3 Deadlifts, 185/125 lbs
3 Push Press
...
Continue adding 1 rep each round to each movement until time expires.

Week of September 1, 2024

MONDAY
Olympic Lifts
6 Sets - Every 2 Minutes
3 Snatches (progressing down from the Knee - from the floor this time)
Work up to a working weight and start the EMOM there. Goal should be for the weight to feel heavy while light enough to work on technique.

Bear Complex
5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

WEDNESDAY
Deadlift Progression
Every 2 minutes for 14 minutes
2 Deadlifts - work up to a maximal two

3 RFT
500m Row
21 Ball Slams 20/30
15 DB Push Press 25/35
9 Box Jumps 20/24

THURSDAY
Back Squat Progression
Every 2 minutes for 7 sets
10 Back Squats

Row 2km
rest 4 minutes
Row 1km

FRIDAY
With a Partner, complete the following

3 Rounds
50 Wall Balls
400m Run (with 20# Slam Ball)
50 Ball Slams
400m Run
50 Situps throwing ball to each other at the top of each situp