781-258-1151
Overhead Squat
Build to 1 Rep Max Overhead Squat
“Pennies”
4 Rounds:
6 Squat Cleans (185/125)
6 Muscle Ups
*400m Run IN BETWEEN each round
5 Sets of 10 RDL @35% of 1 Rep Max Clean and Jerk
Superset each set with 15 Hanging Knee Raise (Middle, Side, Side)
“Give It Up”
3 Rounds:
20 Burpees O...
“Triple 1/3”
1000m Row
100 Double Unders
400m Run
*10 min time cap
Rest 5 mins
Climb the Ladder:
Min 1: 3 C2B/Pull Ups
Min 2: 30 Double Und...
“Brick Wall”
AMRAP 24
8 Devil’s Press (50/35)
16 Sit Ups
24 Box Jump Overs (24/20)
500m Run
“Gauntlet – THE REMIX”
0:00 - 15:00
Every :90 sec:
1 Overhead Squat @80-90% of 1 OHS from Monday
15:00 - 17:00
Rest
17:00 - 27:00
15-12-9<...
Front Squat Clusters
4 Sets of 3-2-1 working up to 80-85%
Rest:10 between working sets, and 2:00 between Full Cluster Sets
Grace
30 Clean and Jerk...
Mixed Grip Pull Up
4 Sets of 5-6 Reps
Superset each set with 10 Standing KB Oblique Crunches (As heavy as possible)
“Controller Disconnected”
Close Grip Bench Press Cluster
3-2-1 working up to 80-85% of 1 Rep Bench Max or RPE8
Barbell Conditioning
EMOM 15
1) 21/15 Row Calories
2) ...
“4 Cycle Engine”
40-30-20-10
Double Unders
Sit Up
Air Squat
**400m Run after each
25 Min Cap
Front Box Squat
EMOM9
3 Box Front Squat @70% of Top Font Squat Cluster weight from Monday **Box at or just below parallel
Isabel
30 Snatch for Ti...