4/4
A.
Five sets of:
Bulgarian Split Squat x 6 reps each leg @ 30X1
Rest 30 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds
Use a load that will be challenging, but achievable for the five sets at the prescribed tempo. Note…the tempo is very important, so please maintain a controlled descent, and concentrate on exploding back up quickly.
B.
Two sets for times of:
50 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
Rest 5 minutes
5/4
TABATA
6/4
Every 12 minutes, for 36 minutes (3 sets) for times:
400 Meter Run
40 Alternating Reverse Lunges with KB Farmer’s Carry (24/16 kg)
20 Toes to Bar
40/30 Calories of Assault Bike
400 Meter Run
7/4
A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)
Compare results to May 14, 2021.
Rest until relatively recovered, and then…
B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
8/4
Team workout
In teams of 2:
5 rounds (split anyhow):
30 hang clean and jerks 50/35 kg
35 pullups
40/30 calorie assault bike
Timecap: 35 min
10/4
A.
Shoulder Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 3 reps @ 65-70%
*Set 3 – 3 reps @ 70-75%
*Set 4 – 10 reps @ 70+%
*Set 5 – 10 reps @ 70+%
*Set 6 – 10 reps @ 70+%
Rest as needed
Build to the heaviest set of 10 possible.
B.
Against a 3-minute running clock…
25/18 Calories of Assault Bike
immediately followed by as many rounds and reps as possible of:
12 Dumbbell Push Presses (50/35 lbs)
12 Push-Ups
Rest 3 minutes and repeat for a total of three (3) sets. Pick up each set of the couplet where you left off and note your total number of rounds and reps completed.
