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Monday 7/22

Happy Monday everyone! This is week 4 of the current cycle... after this we will have a reload week! Hang in there with the volume, we know the legs have been putting in some work! Don't forget our focus is building stamina not only conditioning wise but strength wise and we still can't stress how important RECOVERY is. Make sure you are getting quality sleep, getting adequate amounts of protein and listening to your body! Stamina Squats Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats

Barbell - 69% of 3-Rep Back Squat

Conditioning "Hot Sauce" Part 1 AMRAP 3:00 21/15 Calorie Row 21 Lateral Burpees over Rower Max Overhead Squats 75/55

Rest 3:00

Part 2 AMRAP 3:00 18/13 Calorie Row 18 Lateral Burpees over Rower Max Overhead Squats 95/65

Rest 3:00

Part 3 AMRAP 3:00 15/11 Calorie Row 15 Lateral Burpees over Rower Max Overhead Squats Barbell - 115/85 lb, 52/38 kg

RX+ does part 4 Rest 3:00

Part 4 AMRAP 3:00 12/9 Calorie Row 12 Lateral Burpees over Rower Max Overhead Squats 135/95



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Thursday 3/04

Accessory: 3 Rounds 30-sec plank (elbows) 30 sec side plank (left/right) 20 Russian Twist (each side) 10 Barbell Rollouts (very tough movement, scale, or change as needed) Conditioning: “WHOOPee cushi

Wednesday 3/03

Strength: Squat Cleans: - 2x3 reps @ 75-80% 1RM Clean - 3x3 reps @ 80-85% 1RM Clean *complete in singles* Conditioning: “WHOOP there it is” REGIONALS 16.3 104 Wall Ball Shots (20/14 lb) 52 Pull-Ups Ti

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