12 06 22

P

A. q(3:00) x 6
4-4-3-3-2-2 BS
*80,80,85,85,90,90% of 3RM Back Squat

F

A. q(3:00) x 6
5 BS
*work up to a challenging weight but your bar speed doesn’t significantly slow down

B. FT [25]
30/24 cal row + 30 WB
24/20 cal row + 24 WB
18/16 cal row + 18 WB
12/9 cal row + 12 WB
REST [5]
12/9 cal row + 12 single DB Box Step-ups
18/16 cal row + 18 single DB Box Step-up
24/20 cal row + 24 single DB Box Step-up
30/24 cal row + 30 single DB Box Step-up
*start your first row at a sustainable pace

Challenge of the week results 11/28-12/4
CHALLENGE drawing winner! (Nov)

12 05 22

P

A. 4 Rounds
1 ATK HSC + 1 BTK HSC + 1 SC
*rest 20 secs between reps and 2:00 between sets
*75,80,85,85% of 1 RM Squat Clean
*ATK = Above the knee
*BTK = Below the knee

F

A. q(2:00) x 5
3 Position hang power cleans
*This week focus on receiving the bar a bit lower and then going into a FS on each rep

B. 5 RFT [20]
15 cal Echo Bike
12 DL
9 HPC
6 STO
*155/105 bar or DBs
*Focus on bigger sets with the barbell and recovery on the bike

Challenge of the week results 11/28-12/4
CHALLENGE drawing winner! (Nov)

12 03 22

A. 2 RFT [20]
400m Run
30 double DB Box Step Overs
20m HS Walk or 20 second HS Hold
10 PC 185/125 or DL

B. FQ
3 rounds
10 DB Lateral Raises
10 DB High Pulls
10 DB Bent over Rows

Then

3 Rounds
6 DB Bulgarian Split Squats
20 second Bulgarian Split Squat Hold
20 second Copenhagen Hold

Challenge of the week results 11/21-11/27