Week of April 14, 2024

Monday
Bench Press Drop Sets - 6 sets alternating below
Set 1: 4 reps at 85% of 1RM
Set 2: 6 reps at 70% of 1RM

EMOM16
”Hub and Spoke”
2 Rounds
After each movement, complete 10 Wall Balls
15 Hang Cleans
15 Power Cleans
15 Thrusters
15 Deadlifts
15 Push Press

Wednesday
Deadlifts - ascending waves
Use your heavy 4 from last week and multiply it by 1.1 to get your estimated 1RM for these wave %
3 reps @ 70%
2 reps @ 75%
1 reps @ 80%
3 reps @ 75%
2 reps @ 80%
1 reps @ 85%
3 reps @ 80%
2 reps @ 85%
1 reps @ 90%
We’re going to be working through some high volume deadlifts over the next few weeks so we’ll be making sure to warm up your lower body and backs well prior to starting your sets.

AMRAP 7
7 DB Thrusters
7 DB Deadlifts
7 Burpees
3 min rest
AMRAP 5
5 Burpees
5 DB Deadlifts
5 DB Thrusters

Thursday
6 sets
5/leg Weighted Bulgarian Split Squats
6 Heavy Chest Supported DB Rows

Tabata - 12min
Air Squats
KB Swings
Pushups
Hanging Knee Raises

Friday
8 Rounds
Max Distance Bike in 60s
Immediately into KB OH Carry to the fence and back
Rest 1.5 minute

27-21-15
Deadlifts #95
Alternate each set and end with 50 Double Unders

Week of April 7, 2024

Monday
Bench Press 6x4

EMOM14
18 Alt DB Snatches
15 Goblet Squats
12 Situps
10 Pushups

Wednesday
Deadlifts 4 x 10
We’re going to be working through some high volume deadlifts over the next few weeks so we’ll be making sure to warm up your lower body and backs well prior to starting your sets. For this set, work up to a heavy working set and then complete the 4 sets at that weight.

EMOM6
For this EMOM, work to about 40s and then rest/transition the remaining 20s
Min 1: Deadlifts
Min 2: Hanging Knee Raises
Rest 3 Min
EMOM6
Min 1: Shoulder to Overhead
Min 2: DB Russian Step Ups
*Try and complete the same # of reps for each minute and each movement

Thursday
6 sets
4/leg Bulgarian Split Squats
6 Heavy Chest Supported DB Rows

Strength Circuit
4 rounds not for time
1 minute weighted plank
20 Russian Twists
20 Donkey Kicks
20 Bench Dips
20 Bicep Curls

Friday
6 Rounds
Max Distance Bike in 90 seconds
Immediately into KB Farmer Carry to the fence and back
Rest 1.5 minute

21-15-9
Thrusters
with a 400m run between each and at the end