🏋️‍♂️ Workouts 🏋️‍♀️

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Warm-up & Mobility
Duration: 15:00

A) GET WARM
5:00 of Cardio (Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
0:30 Banded Lat Stretch (R)
0:30 Banded Lat Stretch (L)
0:30 Crossbody Shoulder Stretch
0:30 Crossbody Shoulder Stretch

C) MOTOR CONTROL
1:00 Half Kneeling T-Spine Rotation Hold
1:00 Archer Ring Row With Pause

D) STABILITY
1:00 Overhead Squat Hold + Twist
1:00 Tempo Cossack Squat Pass Throughs
Push Press
Duration: 10:00

3 Sets:
10 Push Press at 60%

• Rest 2-3 Minutes Between Sets

Score: Load

ABSOLUTE STRENGTH
STIMULUS
- Overview: This is a deload week between strength cycles. We shift focus to the front squat, power clean, and push press to continue building muscle and strength without overloading the nervous system and repeating the same movements.

- These sets should feel light and rejuvenating, providing a small burn in the muscles, but not leaving you feeling fatigued.

- The barbell should be taken from a rack.

- Emphasize strong, explosive movement from the legs, ensuring you drive through the full foot for maximum power transfer. Drive the bar to the ceiling.

- Keep your dip shallow and your elbows wide, just in front of the bar.

- Brace your midline and maintain this position throughout each repetition.

- Fitness Attribute Improved: Absolute Strength
SUBSTITUTIONS
PUSH PRESS
- Sub Kettlebells or Dumbbells
- Strict Press
- Push Jerk
- Strict Handstand Push-ups
MOVEMENT PREP
20s Empty Barbell Overhead Hold
20s Back Rack Elbow Rotations
5 Empty Barbell Strict Presses
5 Empty Barbell Push Presses

5 Push Press @ Light Weight
5 Push Press @ Light-Moderate Weight

Build To Working Weight
"Downer"
Duration: 15:00

3:00 AMRAP:
12 Front Squats
12 Push Press
12 Thrusters
24/20 Calorie Echo Bike

Rest 3:00

3:00 AMRAP:
9 Front Squats
9 Push Press
9 Thrusters
18/15 Calorie Echo Bike

Rest 3:00

3:00 AMRAP:
6 Front Squats
6 Push Press
6 Thrusters
12/10 Calorie Echo Bike

Round 1: 75 / 55 lb
Round 2: 95 / 65 lb
Round 3: 115 / 85 lb

Score: Sum Total of 3x (Rounds + Reps)

AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: This triple 3-minute AMRAP increases in weight while decreasing reps. With an equal work-to-rest ratio, look to work hard during your working intervals.

- Choose weights that allow you to complete all barbell sets unbroken. Your only rest should be between movements. If you finish the bike calories before the 3-minute mark, start back again at the top.

- Intended Intensity: RPE 7-8

- Target Loading: Light, Light-Moderate, Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 4-6 Rounds
STRATEGY
- These are large, challenging barbell complexes to start each AMRAP. You will want to be strategic about when you break up the complex.

- The most natural places to break the complex are after the front squats and push press, allowing big sets of each movement. Or complete the front squats and push press unbroken, then take your break before completing your thrusters.

- The bike should be completed at a hard effort (RPE 8) since the goal is to try to get back to the barbell.
SUBSTITUTIONS
BARBELL MOVEMENTS
- Decrease Loading/Reps
- Sub Dumbbells, @dumbbell(25/15)s - @dumbbell(35/25)s - @dumbbell(50/35)s

[MEN] 24-18-12 CALORIE ECHO BIKE
- 27-21-15 Calorie Bike Erg
- 27-21-15 Calorie Row
- 24-18-12 Calorie Ski
- 400-300-200m Run
- 2:00-1:30-1:00 Hard Effort on Treadmill/Runner
- 24-20-16 Shuttle Runs (1 rep = 10m)
- 24-20-16 Burpees

[WOMEN] 20-15-10 CALORIE ECHO BIKE
- 24-18-12 Calorie Bike Erg
- 24-18-12 Calorie Row
- 20-15-10 Calorie Ski
- 400-300-200m Run
- 2:00-1:30-1:00 Hard Effort on Treadmill/Runner
- 24-20-16 Shuttle Runs (1 rep = 10m)
- 24-20-16 Burpees
MOVEMENT PREP
3:00 Bike w/ 0:05 Hard Efforts Each Minute

2 Unbroken Rounds:
3 Front Squats
3 Push Press
3 Thrusters

*You can set the bar down between rounds