Week of 040725
Monday Class at 5 PM
Strength:
Back Squat
10-10-10-Max Reps
** Bodyweight For Men 75% Bodyweight fo Women
*** 50 Foot Walking Lunge after sets 1, 2 and 3
Conditioning:
Every 5 minutes for 5 sets:
400-meter run
25 Russian Kettlebell swings 72/53
Wednesday Class at 5 PM
Strength:
Barbell Row
8-8-8-Max Reps
@ 50% Bodyweight for women 75% for men
* Immediately After sets 1, 2 and 3: 3 Strict (weighted or banded)
Conditioning:
For Time:
50/40 Cals Bike
50 Hand Release Pushups
30 Wallballs
25 Deadlifts 225/155
30 Wallballs
50 Hand Release Pushups
50/40 Cals Bike
Friday - Class at 4:30 PM
Strength:
On The 2M X 6
1 Power Clean + 1 Strict Press + 2 Push Press + 3 Jerks
Climb AFA
Conditioning:
4 Rounds for time of:
21 Front Squats
15 Bar-facing burpees
9 Strict Press
*115/75
Saturday: Open Gym 8:30 AM
Optional Open Gym Team Workout:
As Many Rounds as Possible in 30 Minutes of:
15 Thrusters 95/65
20 Situps
12/9 Cals Bike
* Every time the team completes a full round (You go , I go, Burpees) both partners complete 10 burpees together
*Partners do full round before switching
** Go hard when its your turn to go
