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CARMEN
"My fellow cap queen! Ugh I love having you as a part of our community. Your beautiful smile not only lights up the room but it just brings such an awesome vibe with it. You work so hard and push yourself in every class.
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"Carlos has been an amazing addition to our community. He has dived in and has kept going since August. He has not only motivated himself but has inspired his children, nieces and I know his pregnant wife can not wait to get started too. He comes in ready to work.
STRENGTH
BOTTOMS UP FRONT SQUATS
5X3 BUILD IN WEIGHT
CONDITIONING
4 ROUNDS FOR TIME
RX-
10 FRONT SQUATS #185/125
5 RING/BAR MUSCLE UPS*
INTERMEDIATE-
STRENGTH
5 SETS 10 BENCH PRESS*
15 BANDED TRICEP EXTENSIONS
1:00 PLANK
*BUILD IN WEIGHT
AMRAP 12
30 DOUBLE UNDERS
20 SIT UPS
10 CAL MACHINE
STRENGTH CONDITIONING
FOR TOTAL TIME WITH PARTNER
21-18-15 DEADLIFTS #135/95
BURPEE BOX JUMP OVER
REST 1:00,
THEN...
15-12-9 DEADLIFTS #185/125
DUAL DB BOX STEP OVERS #50'S/35'S
STRENGTH
EMOM 10
1 CLEAN* + 2 SPLIT JERKS
*CLEAN ANY HOW
WORKOUT
AMRAP 20
200M RUN
12 DB HANG CLEAN AND JERKS, 6/6*
10 CHEST TO BAR
STRENGTH
EVERY 3:00X 5 ROUNDS
10 PUSH UPS
10 DB FLOOR PRESS
10 DB BENT OVER ROWS
CONDITIONING
10 RFT
10 CAL MACHINE
10 BURPEES
STRENGTH CONDITIONING
DEATH BY UPPERBODY
START @ 0 DEATH BY STRICT PRESS #95/65
INCREASE BY 1 REP EVERY MINUTE UNTIL FAILURE
REST 1:00 THEN...
DEATH BY PUSH PRESS
INCREASE BY 1 REP EVERY MINUTE UNTIL FAILURE
SKILL
BAR MUSCLE UP REVIEW
10 MINUTES TO REVIEW PROGRESSIONS
-STATIC BOX SUPPORT HOLD
-KIPPING HIPS TO BAR DRILL
-BMU ON FLOOR WITH FEET ON BOX ASSIST
-JUMPING BMU
STRENGTH
BACK SQUAT 5-3-1, 5-3-1
START AT 70% BUILD EACH SET,
SECOND WAVE SHOULD BE HEAVIER WEIGHTS THAN FIRST
WORKOUT FOR TIME
800/600M ROW
60 AMERICAN KETTLEBELL SWINGS