Summer Strength Week 8

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

Free Community Workout

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