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Monday 9/9

De load week!

Boot Camp Bring A Friend this Thursday night 7:30pm

Strength Tempo Overhead Squat

3 Sets of 1 5 Second Negative + 2 Second Pause in bottom

Sets: 50-55-60%

Then:

Pausing Overhead Squat

3 Sets of 1 2 Second Pause in Bottom (Normal Speed Down)

Sets: 65-70-75%

Conditioning "Hot Mess"

2 Rounds: 25 Overhead Squats (95/65) 35/25 Calorie Row

Rx+ 115/85# & same calorie Assault Bike

Great Job this weekend at Booties In Action!

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Strength: “WHOOPie Goldberg” (12:00 Time Cap on Each) 3 rounds 30/22 Calorie Row 30 Dumbbell Bench RX 35/25, RX+(50s/35s) or Push-Ups 3 Minute Rest 3 rounds 35 Abmat Sit-Ups 30 Kettle Bell Swings (5

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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