Day 1- Monday 250630 A. 5 Sets 1:00 run (200m loop) 1:00 rest/walk Rest 1:00 additional minute then B B. EMOM 5:00 3: beat swing, beat swing, peak pull Rest 2:00 then C C. EMOM 12:00 db nte 50/35 Min 1: Max alt single arm devil’s press Min 2: Max goblet surrender lunge + squat […]
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Day 1- Monday 250623 A. For Calories Tabata x 2 16 x 20 sec work, 10 sec rest Row or ski Rest to 10:00 then B B. EMOM 6:00 2: beat swing, beat swing, peak pull Rest 2:00 then C C. Deka Atlas Training EMOM 12:00 Min 1: Surrender lunges (P 50/35 F 35/20, MP
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Day 1- Monday 250616 A. For time 75 calories apparatus of choice Rest to 10:00 then B B. EMOM 6:00 2: beat swing, beat swing, peak pull Rest 4:00 then C C. Deka Atlas Training AMRAP 10:00 20 Thrusters Peak: 95/65 Foundations: 65/45 20 Burpees over the barbell 20 DB g2oh Peak: 50/35 Foundations: 35/20
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Day 1- Monday 250609 A. For time 100 calories apparatus of choice Rest to 12:00 then B B. Every :30 for 5:00 3 beat kip to peak pull Rest to 20:00 then C C. AMRAP 10:00 20 dual db sh2oh 50/35 50’ farmer’s carry w/ sh2oh weight 100 singles Day 2- Tuesday 250610 Repeat 201223
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Day 1- Monday 250602 A. For time 2k row Rest to 12:00 then B B. Every :30 for 5:00 3 beat kip to peak pull Rest to 20:00 then C C. AMRAP 10:00 25’ dual db bear crawl 35/25 25 du (3x singles) 25 db sit-ups Day 2- Tuesday 250603 A. Prep 7:00 Coach’s Choice
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Day 1- Monday 250526 Memorial Day Classes 8, 9, 10am A. For Time “Buro” 200m sandbag carry 34 bar facing burpees 60 wall balls 50 kbs 32/24kg 40 ground to overhead 95/65 34 bar facing burpees 200m sandbag carry Day 2- Tuesday 250527 A. Prep 7:00 Coach’s Choice Rest 3:00 then B B. 5 rounds
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Day 1- Monday 250519 A1. 10 bench press rest to 1:30 then A2 A2. 20 loaded reverse deficit lunges nte 45# plate, rest to 4:00 then back to A1 x 5 Rest an additional 2:00 then B B. AMRAP 8:00 10 ohs 75/55 10 calorie row Day 2- Tuesday 250520 A. Prep 7:00 Coach’s Choice
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Day 1- Monday 250512 A1. Set 1: 7 barbell bench press at 33×1 tempo @ same or 10% more of last week, rest to 1:30 then A2 Sets 2, 3, 4, 5: 10 bench press at 100% of set 1 and build. A2. 20 loaded reverse deficit lunges nte 45# plate, rest to 4:00 then
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Day 1- Monday 250505 A1. Sets 1 & 2: 7 barbell bench press at 33×1 tempo @ same or 10% more of last week, rest to 1:30 then A2 Sets 3, 4, 5: 10 bench press at 100% of set 2 A2. 20 loaded reverse deficit lunges nte 45# plate, rest to 4:00 then back
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Day 1- Monday 250428 250428 A1. Sets 1, 2, 3: 7 barbell bench press at 33×1 tempo @ 80-90% of last week, rest to 1:30 then A2 Sets 4 & 5: 10 bench press at 100% of last week A2. 20 loaded reverse deficit lunges nte 45# plate, rest to 4:00 then back to A1
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