Workout
TABATA
8 SETS, :20 WORK / :10 REST
TABATA 1 — Box Jump (20)
TABATA 2 — Push-Ups
TABATA 3 — DB Bent Over Row (35/25)|(25/15)
TABATA 4 — Slam Ball (20/15)|(15/10)
TABATA 5 — Strict Hollow Flutter Kicks
Finisher
“SUNS OUT, GUNS OUT”
3 SETS
12/12 Concentration Curls
-Rest as Needed b/t Sets-
Strength/Skill
CLEAN COMPLEX
EVERY 2:00 FOR 8 SETS
1 Squat Clean*
*Start moderate-heavy and build to heaviest single rep.
Workout
3 ROUNDS FOR TIME
200m Run
10 C2B Pull-ups
21 Deadlift (225/155)|(155/105)
-12:00 Hard Cap-
OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Flow Stretching Focusing on Hips & Hammies
Happy Birthday Coach Ashley!!
Workout
EMOM x 21 MINUTES
MIN 1 — 12/10 Cal Bike
MIN 2 — 12 Burpee Step-Ups (24/20)
MIN 3 — 12/12 DB Step Back Lunges (Athlete Choice)
Strength/Skill
5×5 (20×1)
Back Squat @65-75% of 1RM*
-Rest 2:00 b/t Sets-
*Heavier than the previous week’s 5×5. Keep in mind the :02 tempo descent vs. :03 descent last week.
Workout
AMRAP x 10 MINUTES
15 Wall Ball (20/14)|(14/10)
25 Double Under
OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Slow Pedal on Bike
Open Gym 10AM to Noon
Workout
BENCHMARK WORKOUT
“HELEN”
3 ROUNDS FOR TIME
400m Run
21 KB Swings (53/35)|(35/26)
12 Pull-ups
FINISHER
“BEACH BODY ABS”
5 SETS
:15 Max Russian Twist (25/15)
:45 Knee Tucks
-Rest :30 b/t Sets-
