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Summer Strength Week 8

Updated: Jul 22




It's officially the last week of our Summer Strength block! You have put in the work and now it's time to have some fun with it! MWF we will be re-testing your core 3 strength movements. M-F we will be having "fun" with the core 3 and some of the other combinations we have been working on for the last 8 weeks.


It's going to be a great week!


Monday- MTN Strength and Conditioning


Warm up


Strength Re-Test

Front Squat

Build to a 1RM or 7x3- B2H


No BB Front Squat Set

7x3 Build to Heavy Landmine or DB Front Squat


FUN!


Teams of 2- First one to complete the circuit wins! :-) One partner works. One partner rests. No rules on getting it done... set can be performed in any order and broken up as teams choose.


4 Rounds Full MM Leg Blasters

60 cals on bike

16 Scotty Bobs


Cool-down

Tuesday- MTN Conditioning


Warm up


Set 1

3 Rounds

10/10 KB Split Squat

6/6 Single Leg Runners Balance to Lateral Hop w/ Mvmt

6/6 Alt SA KB Squat Clean


FUN!

EMOMs for dayyysss....


EMO2M- 5 rounds

13/18 cal Bike

8/8 Renegade Rows

8 Russian Triangles


Rest 2 mins


EMOM- 8 rounds

MIN 1-

6 KB Swings

8 Burpee over KB

MIN 2-

4/4 Alt Single Arm Bent Over Row (same KB)

3/3 Push up w/ Forward Reach- Tap KB handle


Cool-down


Wednesday- MTN Strength and Conditioning


Warm up Strength

Power Clean Strength

Build to a heavy single rep or 7x3 B2H


No BB Clean Set

7x3 B2H Dual KB Clean 2 arm Single KB Squat Clean


FUN!


AMRAP 9

RUN- Around round about

6/6 DB Walking Lunges

3/3 Single Leg Runners Balance to Lateral Hop- w/ movement


1 MIN REST


AMRAP 3- It's only 3 minutes GO HARD!

10 KB Swings

10 KB Facing Burpees


1 MIN REST


AMRAP 9

RUN- Around Round About

5 Devil Presses


Cool-Down


Thursday- MTN Conditioning

Warm Up


Set 1

Strength + Core

4 Rounds


8 DB Front Squats

8/8 Alt Bent Over Rows

8 Russian Triangles


FUN!

A repeat from Monday... don't worry, if you were in class on Monday your coach has a plan for you. We just don't want anyone to miss out on this!


Teams of 2 for Time

4 Rounds Full MM Leg Blasters

60 cals on bike

14 Scotty Bobs


Cool-down


Friday- MTN Strength and Conditioning


Warm Up


Strength Set-

Deadlift + Bench

Build to a Heavy Single Rep or 7x3 B2H

Deadlift

Bench Press


No BB DL +Bench Set

7x3 BTH DB, KB, or Land Mine Deadlift

DB Bench Press


FUN!

5 rounds DB or BB Complex


6 Deadlift

6 Hang Power clean

3/3 Front Rack Lunges

6 Burpee Over Barbell

Run around Roundabout


Rest 90 sec


Cool-down


Saturday Sweat- 8am

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