MONDAY 04/05
STANDARD CLASS
STRENGTH: Emom 12’
1. 8 + 8 Suitcase Deadlift
2. 16 Alternated V-Ups
CONDITIONING
For A Total Of 5 Sets
1 Min Max Reps Sumo Deadlift High Pull
1 Min Max Reps Push Ups HR
1 Min Rest
TUESDAY 05/05
WEIGHTLIFTING CLASS
WEDNESDAY 06/05
STANDARD CLASS
STRENGTH: 12’ Amrap
(For Quality)
45 “Quad Controlateral Lifts
20 x Plank Shin To Forearm
20 x Dead Bug
1’ rest
CONDITIONING: For Time
10-20-30-40-50
Single Arm DB / KTB / MB Hang Clean&Jerk
Lateral Squat Jump
THURSDAY 07/04
MOBILITY CLASS
FRIDAY 08/04
STANDARD CLASS
STRENGTH: Every 3’ x 12’
6 x Caterpillar Walks
18 x Hollow Rocks
30 x Russian Twist
CONDITIONING
Emom 21’
1. 50 DU’s / 50 Jumping Jacks
2. 3 Burpees + 6 Push Ups + 9 Mountain Climbers + 12” Plank
3. Rest
SATURDAY 09/04
STANDARD CLASS
STRENGTH:
4 Rounds Not For Time
3 Wall Climb + 3 Strict Hspu
Bulgarian Split Squat
Reverse Hyperextension
CONDITIONING: For Time
100 DU’s / 160 SU’s
60 x Butterfly Sit-Ups
10 x DB Snatch
40 x Butterfly Sit-Ups
20 x DB Snatch
20 x Butterfly Sit-Ups
30 x DB Snatch
