Strength:
Back Squat
E3MOM 15
Set 1: 4@75-80%
Set 2: 4@80-85%
Set 3: 4@80-85%
Set 4: 4@80-85%
Set 5: 4@85-90%
Conditioning:
400m Run
21 Deadlifts (115/80) (Fx: 95/65)
15 Overhead Squats (115/80) (Fx: 95/65)
9 Bar Muscle-ups
400m Run
18 Deadlifts (115/80) (Fx: 95/65)
12 Overhead Squats (115/80) (Fx: 95/65)
6 Bar Muscle-ups
400m Run
Time Cap: 18 minutes
Rx+: 135/95
6:30 PM
Functional Movement for Pelvic Health Seminar. DETAILS >>
Strength:
E2MOM 20
3 Power Snatches
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 75%
Set 6: 80%
Set 7: 80%
Set 8: 85%
Set 9: 85%+
Set 10: 85%++
Conditioning:
AMRAP 3
40/35 Cal Row (Fx: 30/25)
Max Alternating Dumbbell Snatches (50/35) (Fx: 35/20)
Rest 3:00
AMRAP 3
30 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)
Max Kipping Handstand Push-ups (Fx: Max Kipping Handstand Push-ups)
Rest 3:00
AMRAP 3
20 Handstand Push-ups, (Fx: 10 Handstand Pushups)
Max Calorie Row
5:45 PM
Skills Clinic with Brandon. Handstand push-ups and handstand walks!
Conditioning:
“Filthy Fifty”
For Time
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (16/12)
50 Walking Lunges
50 Knee-To-Elbows
50 Push Presses (45/35)
50 Sit-ups
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders
Overview of the Week
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
Bench Presses
Filthy Fifty
Power Snatches
Back Squats
Clean & Jerk Complex
Snatches+Gymnastics
Deadlifts
Strength:
Every 1:30 for 4 Rounds of Each, Alternating
Station 1: 5 Bench Press (ME)
Station 2: 5 Pendlay Row (ME)
Conditioning:
5 Rounds for Time
5 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
10 Hand Release Push-ups
100 Meter Sprint
Strength:
EMOM 12
Min 1: 3 Strict Toes-to-Bar with 3 second negative + 6 Kipping Toes-to-Bar
Min 2: Rest
Min 3: 3 Strict Pull-ups with 3 second negative + 6 Kipping Pull-ups
Min 4: Rest
Fx:
Min 1: 1 Strict Toes-to-Bar with 3 second negative + 4 Kipping Toes-to-Bar
Min 2: Rest
Min 3: 1 Strict Pull-up with 3 second negative + 4 Kipping Pull-ups
Min 4: Rest
Conditioning:
6 Rounds for Time
300 meter Row
12 Shoulder-to-Overhead (135/95)(95/65)(Rx+ 155/105)
Time Cap: 15:00 minutes.
