Monday 8/3
Warm up:
-45 sec traveling beast
-30 sec squat walkout
-30sec half kneeling twist RIGHT
-30sec half kneeling twist LEFT
POWER UP: 60%RPE
-Fast 10 single arm swings
-8 reps eccentric bent over rows
X2
Main Lift:70,80,90 RPE
16T gorilla rows (8ea)
12 swings
90sec rest
X3
Time under tension:80,80,90RPE
5 strict press+ 5 push press
Rest 30sec-1min
Continuous strict press for 30sec
X3
Core/mobility:
6 half kneeling windmill (R)
6 half kneeling windmill (L)
12T beast plank Kb drag thru
X2
Cooldown:
3D Childs pose
Downward dog scorpion
Cat/cow
Wednesday
Warm up:
-45sec beast to plank
-5/side pendulum lunge
-30 sec squat walkout
-30 sec RDL
POWER UP: 60,70RPE
Triphasic goblet squat(3 reps)
30sec continuous KB deadlift (R)
30sec continuous KB deadlift (L)
30 sec pogo hops
X2
Main lift: Power play 70,80,90RPE
8 deadlift
6 broad jumps
X3
Lateral Lunge 80,80,90RPE
6 lateral lunge (L)
6 lateral lunge (R)
X3
EMOM for 6
10 swings
20 sec high to low plank
CORE
30 sec hollow body hold
30 sec suitcase march (L)
30sec suitcase march (R)
30 sec rest
X3
Cooldown
30sec QL straddle (R)
30sec QL straddle (L)
30 sec standing quad stretch (R)
30 sec standing quad stretch (L)
Friday 8/7
Warm up:
45 sec beast hold
30 sec worlds greatest stretch (R)
30 sec Worlds greatest stretch (L)
30 sec good morning
10 glute bridges w/ 2 sec squeeze
POWER UP 60,70RPE
5 dead stop swing (reset every rep)
5 hang cleans/side (DB or KB)
5 vertical jumps
X2
Main Lift: 70,80,90,90RPE
6 front squats
10T renegade rows
Rest 90 sec
X4
Power finisher 70,80,80RPE
8 push press
10 swings
Rest 60-90sec
X3
Stability Block
8 SL RDL (R)
8 SL RDL (L)
20 sec hardstyle plank
X2
Cooldown:
Childs pose with T-Spine Reach (R)
Childs pose with T-Spine Reach (L)
Bow pose
