Search

Monday Strength

intro: Back squats. 6sets x 5reps you get 60 seconds between each. tempo is 3 second decent. Goal for 6 sets is to find your 5rm. Then drop 15% off and do 1 max set. As many reps you can do -15% from your 5 rep max.

attempt 5-10lbs heavier for max reps


Rig 15min - running timer


Back Squat 5x5R *RPE 8, then into 1set -15% for max reps


circuit 45:20 *top timer in strength


Upper body:Back and Biceps

Lower body: Quads

3 laps 2sets 2laps 1set 1 lap


  1. BB Bentover Rows #95/65-115/75-135/95

  2. DB box Step downs 3 second decent. Find fatigue point

  3. DB curls RPE 9

  4. Ab rollers. or walk outs

  5. DB bench pull back overs- laying down arms extended over head.

64 views0 comments

Recent Posts

See All

Goal is to keep a steady pace. Conditioning, we are looking for a steady pace that you can hit all reps unbroken. Row/bike pace should be similar to EMOMS. Look to hold or increase that across all rou

Timer 8.3 full body burner 40:20 1st and 2nd lap - 2 sets 3rd Lap - 1 Set :Burner Water break between 1st and 2nd lap. No water break between 2nd and 3rd. Circling the room -Mixture of upper body, low

2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re