Strength
10min EMOM alt min
20ft overhead walking lunges
15 GHD sit ups
Note: Weight should be the same across all sets. No Rx weight but pick something challenging. Like something barely doable for you. Bodyweight anyone?
For the EMOM, this is alternating minutes so 5 sets of each. One minute walking lunges, the other minute, GHD sit ups. Scale the GHD sit ups as needed
METCON
10min amrap
2-4-6-8-10…
Front rack lunges 135/95
Handstand push ups
Note: Keep adding 2 reps of lunges and handstand push up after each round
Note: Goodbye legs, it was nice knowing you!
Weightlifting W6D1
Heavy singles week
Hang squat snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Front squats
12-12-12
Note: Little bit lighter on the volume this week. Aim for some solid heavy singles. 90 to 95% of your maxes. Next week, we’ll start a new cycle leading right to the 2018 Pyro meet. Tickets are going on sale this week. More details on that very soon. Do you even lift bro?
Floaters 1
*COMPTRAIN BENCHMARK*
“DEATH RACE”
5 rounds for time:
15cals bike
10 burpees
**Everybody should do this**
Floater 2
For time:
15k run
Acc work
Monday
Crossover symmetry strength program x2
Every 90 seconds for 6 minutes
10 T2B
5 Strict T2B
100 Hip Extension (break as needed)
Wednesday
GHD Complex x3
15 Sit Ups
15 Back Extension
15 Glute Ham Raise
DB Bulgarian Split Squats 4×10 (each leg)
Good Mornings 3×15
Friday
Single Arm Kettlebell Shoulder Press (hold KB bottom up. Reduce weight to focus on stability in the range of motion) 4×10
E3M9M
15 Romanian Deadlifts
15 Hollow rocks
Ring Rows 4×20 (Try to finish all 20 reps. Scale the movement accordingly to allow for this)
