Monday’s Workout 10/7

Yates Row
5-5-5-5

12 Minute
EMOM

5 Thrusters 65/45
5 Burpees
5 air squats

note: use a weight that is challenging for the workout but not too heavy where you cant consistenly have rest during the EMOM and are going into the next minute.Control your pace.

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

Thursday’s Workout 10/4


Snatch Complex (8-10 sets)
2 snatch pull
1 snatch

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

Wednesday’s Workout 10/3

4-5 rounds
3 floor press (ahap)
10 roll outs
10 wall balls 20/14#
:30 assault bike

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

Tuesday’s Workout 10/2

back squat w/pause
3-3-3-3

amrap in 7 min
10 kb swings 50/35#
10 push ups
10 sit ups

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

Monday’s Workout 10/1

shoulder press:
5-5-5

3 rounds
10 deadlifts 225/155#
10 box jumps 20″
100m run

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

Friday’s Workout 9/28

EMOM for 5
5 push press 95/65#
5 burpees

1,000row for time

extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder press, bicep curls, or tricep extension 10-15 reps for 3-5 sets legs: walking lunges down turf and back 1-3 sets sweat: row, run, or bike hard for 5 min

Thursday’s Workout 9/27

IMG_6984

extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder press, bicep curls, or tricep extension 10-15 reps for 3-5 sets legs: walking lunges down turf and back 1-3 sets sweat: row, run, or bike hard for 5 min

Wednesday’s Workout 9/25

 

deadlift: (sumo or conv)
pick your workout
10-10-10-10
5-5-5-5
3-3-3-3

extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder press, bicep curls, or tricep extension 10-15 reps for 3-5 sets legs: walking lunges down turf and back 1-3 sets sweat: row, run, or bike hard for 5 min

Tuesday’s Workout 9/25

“50”
50 alternating dumbell snatch 50/35#
50 squats
50 push ups
50 double unders

extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder press, bicep curls, or tricep extension 10-15 reps for 3-5 sets legs: walking lunges down turf and back 1-3 sets sweat: row, run, or bike hard for 5 min