We finished up our 16 week strength cycle and maxed our powerlifts last week. We saw some great progress, nice job Townies!! Monday, we start endurance week. Do not be intimidated by the longer workouts - come in, scale the reps/weight/distance as needed, and work on improving your cardio capacity. The following week, we will begin a new strength cycle and skill.
Bench Press Form Review
Max Bench Press
Alt. EMOM 12: 1. 10 C2B Pull Ups, 2. Bike for Cal
***MAX WEEK*** Max Make-Up Day - You can make up or redo any of the lifts for the week (back squat, strict press, push press, deadlift). We will perform bench press on Friday. An optional EMOM is available for those that do not need to redo/make up.
Max Make Up or EMOM 20: 1. 10-15 Deadbugs, 2. 10 Pendlay Rows (barbell touches ground), 3. 10 Hollow Body Rocks, 10 Back Extensions, 4. 10 Lateral DB Box Step Ups (each leg, single DB held out in front)
For Time: 5 Rounds, Row 12/9 Cal, 12 Sit Ups, 12 DB Front Rack Lunges (ec 2x 50/35)
Deadlift Form Review
***MAX WEEK*** Max Deadlift
AMRAP 10: Shuttle Run (pole, pole, boxes), 10 KB SDHP (62/44), 10 Burpees
Press Form Review
***MAX WEEK*** Max Strict Press, Push Press
For Time: 40/30 Cal Ski, 40 DB Box Step Ups (ec 2x 50/35 on 24/20), 40/30 Cal Ski
Back Squat Form Review
***MAX WEEK*** Max Back Squat
AMRAP 8: 2, 4, 6, 8, 10...Hang Power Snatches (95/65), OHS, 20 DUs after every round
Today we remember one of our own, Erika.
"Erika" In Teams, 5 Rounds for Reps: 1. Alternating DB Snatches (50/35), 2. Box Jumps (30/24), 3. Air Squats, 4. Row for Cal, Rest 1 Minute Between Rounds
Pull Up - See Strength
Alt. EMOM 10: 1. 12, 10, 8, 6, 4 Strict Pull Ups, 2. 10 Heavy Wall Balls
For Time: 400m Farmer's Carry, 800m Run, 300m Farmer's Carry, 600m Run, 200m Farmer's Carry, 400m Run, 100m Farmer's Carry, 200m Run
Pull-Ups - Alt. EMOM 6: 1. 3-5 Pull Up Negatives, 2. :10 Superman Hold, 10 Back Extensions
EMOM 20: 1. 8 Suitcase DLs (each side), 2. :45 Wall Sit, 3. Ski 20/16 Cal, 4. Rest
AMRAP 9: 3 Wall Walks, 10 Burpee Ball Slams (20/15), 10 Jumping Squats
Pull Ups - Practice With Remaining Time
E3MOMx5: 8 Ring Dips, 20 OH Plate Lunges (ec), 10 Weighted Sit Ups, 10 Deadbugs
For Time: 40/32 Cal Row, Rest 3:00, 25/20 Cal Row, Rest 2:00, 15/12 Cal Row, Rest 2:00, 25/20 Cal Row, Rest 3:00, 40/32 Cal Row