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  • Writer's pictureMary Bozarth

Monday 8/3

Strength

Front Squat "2-4-6-8-10"

Set 1: 2 Reps @ 85% of 1RM Set 2: 4 Reps @ 80% of 1RM Set 3: 6 Reps @ 76% of 1RM Set 4: 8 Reps @ 73% of 1RM Set 5: 10 Reps @ 67-72% of 1RM

Rest 2 Minutes Between Sets


Conditioning

"Free Agent"

6 Rounds For Time: 200 Meter Run 21 Wallballs (20/14) 15 Kettlebell Swings (53/35) 9 Chest to Bar Pull-ups

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Friday 10/20

Strength Shoulder Press 1x8 Shoulder Press: - Establish an 8 RM for the day Conditioning Uno 9:00 AMRAP Round 1: 3 Power Cleans (155/105) + 1 Wall Walk Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Thursday 10/19

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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