Week of 4/15/24
For 7 Rounds Every 2’ Minutes, complete: 14’
*studies show increase hormone response w/ heavy load and less rest
7 Deadlifts
5 weighted Pull ups or 7 kipping or 9 banded
For 7 Rounds Every 2’ Minutes, complete: 14’
10 BB Chest Press (heavy for 15-20)
5 bar over buprees
*for each chest press missed add a bar over burpee and then deload the next round
Conditioning Optional
7’
Max Cal Leader Board
10” Sprint: Let it roll 50” rest X 7
Back/Core/Glutes
Strength A Working Sets 12’
X 4
Hip Thrust x 15 *2” pause in top
Reverse DB Row x 15 2” a pause in top
Strict toes to Bar 1 leg x 6 *slow eccentric
Strength B Working Sets 7’
NO REST
Bent back fly x 20
Seated single DB OVHD Tri Press x 20
Conditioning:
EMOM Alt x 10
Calories 80%
1 Burpee Pull Up or Burpee touch bar
1 burpee DB
1 burpee
*add 1 burpee per round
*work with a partner and share 1 equipment for total cal each round
Part 1 8’’
6 Rounds
Front Squat
1’ to complete 5 + 5 burpee
Rest 30”
Go up by 1 burpee
Or if you don’t want the challenge start at 10 and go down by 1 burpee each round
Part 2 (long…..we alway need to build something into out week or month that is long endurance work. #1- It’s less CNS work. #2- Creates more fat burning stimulus. #3 - Helps with capacity )
25 minute cap
1 mile
50 push ups
40 Sit ups
800 meters
40 push ups
30 sit ups
.25 miles
30 push ups
20 sit ups
Thursday 4/18/24
Strength
KB Gorilla Row x 10-20
BB strict press x 10
Nordic Falls x 5
BB Landmine teasers x 10
Conditioning
Bike
10”: 50” x 10
Rest 2’
Row
30”:30” x 10
Rest 2’
Run
1’: 2’ x 3
Training 34’
6 Rounds
3 minutes on & 2 minutes rest
Alternate B/W
500 meter row or 500 meter run & 10 per side Overhead lunge
Then;
30 KB Swing plus 10 double push up burpees & 8 per side DB Clean and Press
PLUS BONUS ROUND
3’:1’ *but use the rest to finish
500 meters
10 OVhD lunge total
10 KB Swing
10 total clean and press
Saturday 4/20/24
Conditioning
Simple but potent:
1’ 90-95% Max effort...this is your workout 1’ effort, not your 1 x and throw up 1’ effort
Rest 1’
See how many times you can hit this same number of Calories out of 5 efforts. 1’ on : 1’ off
Strength
4 rounds
BB Strict Push Jerk x 10 (please coach this before…Dip, Drive, Re-Dip, Punch)
KB Front Squat x 20
Metcon
10 Minutes to complete the following
1 Round
10 Thruster
20 Calories
20 KB Swings
10 Calories
15 Thruster
10 Calories
10 KB Swing
20 Calories
20 Burpees