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Week 23!
STRENGTH
5-5-5
Tempo Back Squat (2111)
(Score is Weight)
WORKOUT
EMOM x 12 MINUTES
MIN 1 - 10 Front Squats (45/30)|(35/20)
MIN 2 - 16 Step-ups (60/50)
MIN 3 - 20 Alt. V-ups
(Score is Weight)
STRENGTH
5-5-5
Tempo Strict Press (2111)
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
12/10 Cal Bike
10 Push Press (45/30)|(35/20)
15 Russian KBS (24/16)|(16/12)
-:30 Rest after a full round-
(Score is Rounds + Reps)
STRENGTH
3 SETS FOR QUALITY
5-7 Strict Pull-ups or 7-10 Slow Ring Rows
10 Barbell Supinated Bent Over Rows
1:00 DB Plank Sides
-Rest as Needed b/t Sets-
(No Measure)
WORKOUT
EVERY 2:00 x 6 SETS
10 Ring Rows or Jumping Pull-ups
15 Slam Balls (9/5)
(Score is Each Set for Time)
THURSDAY
STRENGTH
5-5-5
Tempo Deadlift (2111)
(Score is Weight)
WORKOUT
4 ROUNDS FOR TIME
10 Up-Downs
15 Deadlifts (50/35)|(40/25)
250m Row
1:00 Hollow Hold
(Score is Time)
STRENGTH
5-5-5
Tempo Bench Press (2111)
(Score is Weight)
AMRAP x 6 MINUTES
30 Double Unders
15 Wall Balls
7 Hand Release Push-ups
-1:00 Rest-
AMRAP x 6 MINUTES
30 Double Unders
15 Wall Balls
7 Hand Release Push-ups
(Score is Rounds + Reps)
WORKOUT
3 SETS
600m Run
30 Wall Balls (9/6)
15 Toes To Bar
-Rest 2:00 b/t Sets-
(Score is Total Time)
STRENGTH
5-Rep Deadlift*
*Build past workout weight with perfect mechanics.
(Score is Weight)
WORKOUT
5 ROUNDS FOR TIME
12 Deadlift (100/70)
15 Burpees Over Bar
(Score is Time)
A.) BENCHPRESS