Week of 042125

Week of 042125

Monday Class at 5 PM

Conditioning:

Tabata Sets Of:

Burpees

KB Goblet Squats

Box Jumps

WallBalls

Toes To Bar

Push Press 75/45

*Score is sum of lowest rep round at each station

Strength:

Bench Press

10-10-8-8-6-6

Tabata is 8 rounds at each station for 20 seconds of work and 10 seconds of rest.  You don’t move to the next station until all 8 rounds are complete.  Set Up 4 stations of each and break up into groups no bijgger than 4 so each group can start on a different stations and rotate downward.  This is scored by taking the lowest number of reps you got at each station and adding them together the person at the end with the highest number wins. 

Wednesday Class at 5 PM

Conditioning:

 

Teams of 2

As many rounds as possible in 8 minutes of

 

10 Deadlifts (225/155)

50 Overhead Walking Lunge steps 45/25

25 Burpees

 

Rest 2 Minutes

 

As many rounds as possible in 8 minutes of

 

10 Deadlifts (225/155)

50 Overhead Walking Lunge steps  45/25

25 Burpees

 

* Split work as desired

Because there is only 10 deadlifts split between 2 people this is your reminder to go heavy in this.  Team up with equal strength partners, the 225/155 is the max weight anyone should be using but if you aren’t there yet on a 5 rep max you should be using the number they could do for that (its supposed to be tough) –  most of you can easily pull 225/155 for this workout.  The lunges are done with a plate locked out overhead.  You can split the work however the team decides and you should be keeping track of how many rounds you get.  After the first 8 minutes rest 2 and repeat the workout trying to match if not beat the last score. If you are a team alone half the reps in each movement and call it a typical AMRAP. 

 

Strength:

Strict Press

5-5-5-3-3-3

Friday - Class at 4:30 PM

Conditioning: 30 Min Cap

Five rounds for time of:

 

Run 400 meters 

30 Box jump

30 Wallballs

(Note: it doesn't say jog 400M)

 

Strength:

 

Back Squat

7-7-7-7-7

 

Easy set up – this workout typically takes between 24 and 30 minutes –  if its raining you can give the option to sub 30 burpees or 30/28 Cals for the run

Saturday: Open Gym 8:30 AM

Optional but not Optional: 

Run 5K For Time sometime this weekend, record your time and know it as we head into spring...