Workouts 8.12.19 - 8.16.19

We had a great gym get together at the Everts home this Saturday. Thank you so much for hosting. If you missed out this time make plans to be at the next one!

Monday

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 72% of 3-Rep Max Back Squat

Conditioning
"Rocket Power"
21 Bar-Facing Burpees
21 Power Snatches
15 Bar-Facing Burpees
15 Overhead Squat
9 Bar-Facing Burpees
9 Squat Snatches

Pounds - 115/85
Kilos - 52/38

Extra work

Body Armor
3 Giant Sets:
7 Pausing Waiter Squats (Left)
14 Hollow Rocks
7 Pausing Waiter Squats (Right)
14 Hollow Rocks
50' Single Arm Overhead Carry (25' Each Arm)
Rest 2:00 between efforts.

Tuesday

Conditioning
"Monkey Business"
4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
15 Chest to Bar Pull-ups

Kilos - 22.5/15

Body Armor
3 Supersets:
10 Dumbbell Incline Bench Press
35 Low Banded Rows
Rest 2 Minutes Between Sets.

Wednesday

Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

Conditioning
"Optimus Prime"

AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)

8 minute recovery row

Thursday

Barbell Cycling
10-Rep Touch & Go Power Clean

Conditioning
"Blockbuster"
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of "The Chief" (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of "The Chief" (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of "The Chief" (175/125)

*1 Round of "The Chief" is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats

Friday

5 rounds for time of:

Row 500 meters
15 bench presses

♀ 95 lb.
♂ 135 lb.

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