Sunday, December 9 – Saturday, December 15

STRENGTH OF THE WEEK

Week 8, Day 1

Strength Work

  • Strict Press – 5 Reps at 40% | 5 Reps at 50% | 5 Reps at 60%
  • Back Squat – 5 Reps at 40% | 5 Reps at 50% | 5 Reps at 60%

Accessory Work – 10 Minute EMOM

  • Minute 1: 4 Reps of 5 second descending strict pull-ups
  • Minute 2: 5 reps of 5 second descending strict push-ups

Week 8, Day 2

Strength Work

  • Strict Press – 5 Reps at 40% | 3 Reps at 50% | 1+ Reps at 60%
  • Back Squat – 5 Reps at 40% | 3 Reps at 50% | 1+ Reps at 60%

Accessory Work – 4 Rounds

  • 10 Dumbell haning knee tucks
  • 12 Alternating weighted lunges
  • Getting Started

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Sunday, December 2 – Saturday, December 8

STRENGTH OF THE WEEK

Week 7, Day 1

Strength Work

  • Strict Press – 5 Reps at 75% | 3 Reps at 85% | 1+ Reps at 95%
  • Back Squat – 5 Reps at 75% | 3 Reps at 85% | 1+ Reps at 95%

Accessory Work – 8 Minute AMRAP

  • 5 Strict Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

*8 minutes of Strict “Cindy”

 

Week 7, Day 2

Strength Work

  • Deadlift –5 Reps at 75% | 3 Reps at 85% | 1+ Reps at 95%
  • Bench Press –5 Reps at 75% | 3 Reps at 85% | 1+ Reps at 95%

Accessory Work – 4 Rounds

  • :45 second Weighted Wall Sit
  • 30 MB Russian Twists

Sunday, November 25 – December 1

STRENGTH OF THE WEEK

Week 6, Day 1

Strength Work

  • Strict Press – 3 Reps @ 70% | 3 Reps @ 80% | 3+ Reps @ 90%
  • Back Squat – 3 Reps @ 70% | 3 Reps @ 80% | 3+ Reps @ 90%

Accessory Work – Every 2 minutes [x5]

  • 8 Strict Pull-Ups
  • 16 DB Hammer Curls

 

Week 6, Day 2

Strength Work

  • Deadlift – 3 Reps @ 70% | 3 Reps @ 80% | 3+ Reps @ 90%
  • Bench Press – 3 Reps @ 70% | 3 Reps @ 80% | 3+ Reps @ 90%

Accessory Work – 4 Rounds [10 minute cap]

  • 10 DB Hanging Knee Tucks
  • 12 Alternating Weighted Lunges

Sunday, November 18 – Saturday, November 24

STRENGTH OF THE WEEK

Week 5 – Day 1 [add 10 lbs. to Back Squat 1 rep max & 5 lbs. to Strict Press 1 rep max]

Strength Work

  • Strict Press – 5 reps @ 65% | 5 reps @ 75% | 5+ reps @ 85%
  • Back Squat – 5 reps @ 65% | 5 reps @ 75% | 5+ reps @ 85%

Accessory Work: 4 Rounds

  • Max Unbroken Push-Ups

*1 minute rest between efforts.

 

Week 5 – Day 2 [add 10 lbs. to Deadlift 1 rep max & 5 lbs. to Bench Press 1 rep max]

Strength Work

  • Deadlift- 5 reps @ 65% | 5 reps @ 75% | 5+ reps @ 85%
  • Bench Press – 5 reps @ 65% | 5 reps @ 75% | 5+ reps @ 85%

Accessory Work

TABATA

  • Weighted Box Steps Ups w/ Slam Ball or MB

Max Effort in 2 Minutes

  • Max MB Sit-Ups

Sunday, November 11 – Saturday, November 17

STRENGTH OF THE WEEK

Week 4 – Day 1

Strength Work

  • Strict Press – 5 reps @ 40% | 5 reps @ 50% | 5 reps @ 60%
  • Back Squat – 5 reps @ 40% | 5 reps @ 50% | 5 reps @ 60%

Accessory Work: For Time

8-7-6-5-4-3-2-1

  • Strict Pull-Up
  • DB Push-up +DB Row (completing a row with both hands is 1 rep)

Week 4 – Day 2

Strength Work

  • Deadlift- 5 reps @ 40% | 5 reps @ 50% | 5 reps @ 60%
  • Bench Press – 5 reps @ 40% | 5 reps @ 50% | 5 reps @ 60%

Accessory Work

10 Minute EMOM

  • :30 Hanging L-Sit
  • 16 Alternating Single Leg Box Squats