March 11, 2019 Week 5 Day 1

Core (8 Minutes)

A.

5 EMOM

  1. Seated Pike Lifts/Single Leg Pike Lifts/ Seated Butt Lifts x 30
  2. Elbow Jacks x 30/25/20
  3. Abmat Crunches w/ legs extended x 20
  4. Hollow body to l sit on DB’s/ Hollow body to L Press x 15
  5. L to L sit/ extension/ tuck/ Single leg extension/Tuck Hold/ tuck taps x Accumulate 40 seconds

3 EMOM

  1. Seated Box L Sits x 15/12/10

Strength (18 Minutes)

A.

5 EMOM

Front Squat/ Back Squat/Double KB Front Squat Goblet Squat x 3 the reps **

  1. 3 reps @ 75%
  2. 2 reps @ 80%
  3. 1 reps @ 85%
  4. 1 rep @ 90%
  5. 3 reps @ 85%

** Example for Goblet Squats Set 1- 3 reps. If you are Goblet Squatting you would perform 9 reps.

B.

3 EMOM

Back Squat/ Sumo Deadlift x 2 the reps of Back Squats

  1. 5 reps @ 68%
  2. 3 reps @ 78%
  3. 1 rep @ 88%

Rest 1 minute then…

Every 90 seconds x 3  sets

3  Back Squats @ 85% or 6 Sumo Deadlifts @ 85%

Build Muscle (24  Minutes)

A.

6 EMOM – Both exercises to be completed in the same minute

6 Strict Pull Ups/ 6 Banded Pull ups/3 Negative pull ups/ 6 Box Supported Pull ups

6 Power Clean + Press/ 6 Front Squats @ Elite Weights/ 6 Hang DB Clean + Press @ ¼ of elite weights

Men – 135/105/85 lbs

Women – 85/65/55 lbs

Rest 4 minutes

5 EMOM

  1. 6 Power Cleans / 10 Deadlifts UB  

Men target – 165/135/115 lb

Women target – 115/85/55

We did this on February 25, goal today is to do the same weight but for more reps.

Rest 3 Minutes

4 AMRAP

  1. 20 second Sanbag Hold + 40 second Sandbag Step Ups + 20 second Sandbag Hold

*Men 100 lb Sandbag or 95/75/55 lb barbell

*Women 75 lb Sandbar or 75/65/55 lb barbell

Rest 2 Minutes

50 Banded Pull Aparts

Additional Strength + Conditioning Options

Conditioning (24 Minutes)

A.

12 Minute Amrap

  1. Row 300/250/200
  2. 12 Kipping Pull Ups/ 6 Strict Pull Ups/ 6 Banded/ 3 Negatives/ 12 Jumping Chest to bar/ 12 Ring Row
  3. 10  Burpee Box Jump’/10  Elevated Burpee + Squat Jump/ 10 Hand Release Push Up + 10 Squat Jump
  4. 6 Push Press/ 6 DB Push Press @ ¼ the weight of Elite
    Men – 155/135/115

Women – 115/95/75

Rest 4 Minutes and when the clock hits 16:00 complete…

8 AMRAP* As many rounds or reps as possible

  1. Row 300/250/200
  2. 12 Kipping Pull Ups/ 6 Strict Pull Ups/ 6 Banded/ 3 Negatives/ 12 Jumping Chest to bar/ 12 Ring Row
  3. 10  Burpee Box Jump’/10  Elevated Burpee + Squat Jump/ 10 Hand Release Push Up + 10 Squat Jump
  4. 6 Push Press/ 6 DB Push Press @ ¼ the weight of Elite

Men – 155/135/115

Women – 115/95/75

Box Jump Height

Men 24’’

Women -20’’

Bike Conditioning (28 Minutes)

A.

20 sets of:

  1. 20  seconds on

Rest 1 minute

Calorie target during 20 seconds of effort.

Men –  14/12/10

Women – 12/10/8.

March 4th duration was 45 seconds. Can you get half the calories in half the work time?

Shorter rest period so this will hurt more, get after it.

Pull Up Strength (17 Minutes)

A.

4 EMOM

  1. 5 Weighted Strict Pull Up/ 8 Strict Pull Up/ 8 Banded/ 4 Negative Pull Ups/ 8 Box Supported/ 8 RIng Row
  2. Push Up to 8’’ Deficit/ Negative Push Up Down + Knee Push Up/Banded Push Up/  Knee Push

B.

4 EMOM

  1. Max Strict Pull Ups + 4 Kipping Pull Ups/ Max Rep Banded Pull Ups + Jumping Chest to bar/ 6 Negative Pull Ups/ 6 Ring Row w/ 4 seconds down
  2. Hand Plank Shoulder Taps x 40

C.

Every 30 seconds x 2 sets (4 Minutes)

  1. 10 Pull Up Pulses/ 10 Ring Row Pulses
  2. 8 Negative Down to Half way then pull up/ 8 Ring Row Half way down
  3. 6 Strict Pull Ups/ 6 Banded Pull Ups/ 4 Negative Pull ups/ 6 box supported/ 6 Ring Row
  4. 4 Half Pull ups/ 4 Kipping Half Pull Ups/ 4 Ring Row w/ 2 second hold

D.

Every 30 seconds x 4 sets ( 4 Minutes)

  1. 15 Second Chin above bar hang/ Ring Row Isometric Hold x 15 seconds
  2. 12 Scap Pull Ups/ 10 second Hang from pull up bar

E.

60 Banded Pull Aparts

K Squared Fitness