Transition Week

Strength Block is done! Congrats! You guys put in the WORK.

This week is a transition week. We are preparing for our upcoming Power Block. We are also trying out a slightly different workout schedule. Monday and Wednesday's will be focused on our power workouts. Tuesday and Thursday's are our conditioning days and Friday, now known as Casual Friday's will be a fun twist on everything that we are working on and more!

Monday

Warm Up

Power 1

EMOM 10

MIN1- 7 Back Squats

MIN2- 7 Box Jumps

Set 2

12 Min AMRAP

15 Calorie row

12 DB Push Press

9 Box Jumps

6/6 Lateral Lunge to Bent Over Row

Cool Down

Tuesday

Warm Up

Set 1

8 Min AMRAP

5/5 Single Leg KB RDL

5/5 box Step Ups

5 Ring Rows

2 min Rest

8 min AMRAP

10 American KB Swings

5 Box Jumps

5 Push Ups

2 min rest

8 min AMRAP

200m Row

5 Pull Ups

Set 2- Core

2 Rounds

15/15 Single Leg V-Up

10/10 Lateral Bear crawls

5/5 Renegade Rows

Cool Down

Wednesday

Warm Up

Power 1

EMOM 10

Min 1- 7 Shoulder Press

Min 2- 7 DB Thrusters- Moderate weight go for speed.

Set 2

5 Rounds

5 Devil Press

5/5 Dumbbell Snatch (Alternating)

15/15 Dumbbell Hop Overs

15/15 DB Pass Through

Cool Down

Thursday

Warm Up

Set 1

6 Rounds for Time- with an EMO2M Twist!

Set up the Timer for a 2 min EMO2M- Every 2 Minutes run to the firehydrant/dumpster

corner and do 1 burpee. Come back to your work station and do 1 burpee.

3 Mr. Spectacular

10 Toes to Bar

10/10 Plate Walking Lunge w/ Twist

10 Sit Up w/ Lat Pull

Set 2- Tabatas

Row or Bike Tabatas

Core Tabata if time allows...

Plank up walk ups- plank hold

Flutter Kick- Leg Hover Hold

Casual Friday

Warm Up

Set 1

Partner up- Perform each movement for the reps below- Split between partners, one

works one rests. Single sided moments split reps

30-20-10

KB Swings

SA Squat Clean Thruster

30-20-10

Wall Balls

Push Ups

30-20-10

Cal Row

Burpee Over Rower

30-20-10

OH Plate Walking Lunge

Russian Triangle

Finisher

Tabata 1

20 sec mvmt- 10 sec rest

Bear Stance Hip Drops- Bear Hold

Leg Lifts- Leg Lower Hold

Tabata 2

20 sec mvmt 10 sec rest

Body Saw Plank- plank hold

Alt Leg V Ups- Boat Pose Hold

Cool Down

Saturday Sweat

Free Community Workout

8 am at the gym

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