Week of June 15th

Monday - Varied Strength

DB Bench 5, 5, 5, 3, 3, 3, 2, 2
*3 sec count on way down, 3 sec pause at chest

+

Drop Set
Skull Crushers

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Tuesday - Periodized Strength

Deadlift 3x3 @ 90% of 1RM

+

5 Sets
10 Cossack Squats
15 V-Ups
20 KB Dimmel Deadlifts


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Wednesday - Varied Strength

Prowler Push
Max Bodyweight Kipping Dips
Prowler Push
Max Bodyweight Strict Dips
Prowler Push
Max Weighted Dips (10lb/5lb)
Prowler Push
Max Weighted Dips (20lb/10lb)
Prowler Push
Max Weighted Dips (30lb/20lb) 

Rest 5 mins

Buy Out: 100 Ring Rows

*Prowler distance bay door to bay door and back
*Increase weight on prowler throughout rounds
*Scale dip complexity (rings vs. stationary object) and weight as needed

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Thursday - Periodized Strength

Pause Bench 5x3


+


Board Press 3x5

Week of June 8th

Monday - Varied Strength

Push Press 3RM

+ 

10-9-8-7-6-5-4-3-2-1
Push Press @ 70% of 3RM
Arms Only Calorie Row



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Tuesday - Periodized Strength

Box Squat 5x5

+

Sumo Banded Pull Throughs 4x10
*0 count on extension, 3 count on flexion


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Wednesday - Varied Strength

TBD


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Thursday - Periodized Strength

Floor Press 5x5

+

Chain Resisted Skull Crusher 4x15

Week of June 1st

Monday - Varied Strength

6 Sets
5 Back Squats
100ft Prowler Sprint
Rest 3 mins


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Tuesday - Periodized Strength

Sumo or Conventional Deadlift 3x5

+

Band Resisted Speed Deadlift 3x10 @ 60-70% of 5

+

Partner Accessory Work
Partner 1 - 20 Banded Good Mornings
Partner 2 - Hollow Hold
Switch
5 Rounds Each


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Wednesday - Varied Strength

Little "Lynne"

10-8-6-4-2
Deadlift
Front Squat
Strict Press 

Weight Prescription:
Rx: Dead = 1.5 x Body Weight, Squat = 1xBW, Press = 3/4xBW
Scaled: Dead =1xBW, Squat = 3/4xBW, Press = 1/2xBW



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Thursday - Periodized Strength

Bench Press 5x5

+

Band Resisted Bench 3x15 @ 50% of 5

+

5 Sets
0:30 sec ON, 0:30 sec OFF
Skull Crushers (45/35)
Bent Over Rows

Week of May 25th

Monday - Varied Strength

CLOSED - Memorial Day


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Tuesday - Periodized Strength

Deload Week 
 
10 mins - Heavy Single Bench Press

+

27-21-15-9
Bench Press @ 60% (max 135/95)
Double KB Swing (24kg/16kg each hand)
Calorie Row



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Wednesday - Varied Strength

6 Sets
Wide Grip Behind the Neck Strict Press x5
Sumo Deadlift x3

+

Tabata Plate Overhead Walking Lunges

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Thursday - Periodized Strength

15 Split Squats (each side) @ 40% of 1RM Back Squat
15 Strict Press @ 45%
50 GHD Sit Ups
12 Split Squats @ 50%
12 Strict Press @ 55%
50 sec L-Sit
9 Split Squats @ 60%
9 Strict Press @ 65%
50 V-Ups
6 Split Squats @ 70%
6 Strict Press @ 75%
50 Hollow Rocks

Week of May 18th

Monday - Varied Strength

Deficit Deadlift - Heavy Triple

 +

4 Sets
25 Hip Extensions
25 Hollow Rocks

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Wednesday - Varied Strength

8 Sets
50ft HEAVY Sled Push
1 min Max Reps Tire Flips
Rest 2 mins



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Tuesday & Thursday - Periodized Strength

Russian Squat Program 
WEEK 6

Day 1 - 2x2 @ 100%
Day 2 - 6x2 @ 80% (deload)
Day 3 - 1RM Retest

Week of May 11th

Monday - Varied Strength

Stability Press - 3RM

+

5 Sets
Push Press x 3 @ 85%
DB Half Manmaker x 5
Rest 2 mins

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Wednesday - Varied Strength

Bulgarian Split Squat - 2x5, 1x4, 5x3
*Reps are for each leg

+

5 Rounds
50ft Sled Sprint Forwards
50ft Sled Sprint Backwards
Rest 2 mins 

*Add weight with rounds

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Tuesday & Thursday - Periodized Strength

Russian Squat Program 
WEEK 5

Day 1 - 6x2 @ 80% (deload)
Day 2 - 3x3 @ 95% (oh F)
Day 3 - 6x2 @ 80% (deload)

*This entire week is centered around the second squat session, which we will be performing at Thursday's class. 

Week of May 4th

Monday - Varied Strength

Pause Squat - 5 @ 50%, 4 @ 60%, 3 @ 70%, 5x2 @ 80%

+

DB Box Step Ups 3x10 (each leg)

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Wednesday - Varied Strength

Tire Flips - mechanics and practice!

Team Tire Flip - driveway and back

Finisher - Weighted Hip Extensions 3x20 (25/15)

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Tuesday & Thursday - Periodized Strength

Russian Squat Program 
WEEK 4

Day 1 - 5x5 @ 85%
Day 2 - 6x2 @ 80%
Day 3 - 4x4 @ 90%