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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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Friday 9/18

Strength 10-15:00 to build to a 1RM Push Press Conditioning “Karen” For Time: 150 Wall Balls (20/14) RX+ “Heavy Karen” 150 Wall Balls (30/20) Accessory Work (if time allows) 3 sets 12 Dumbbell Bicep

Thursday 9/17

Strength 3 Rounds 10 Dumbbell Curtsy Lunge (each side) 10 Seated Alternating Dumbbell Z-press (each side) 30 second Hollow Hold Gymnastics 10:00 for QUALITY 2 Wall walks :20 wall-facing handstand h

Wednesday 9/16

Wednesday 20:00 to work up to a heavy Snatch (single) Body Armor 3 sets 10 Romanian Deadlifts 20 Front rack barbell walking lunge (10 each leg) Rest 2:00 between sets Midline 3 giant sets 50m double D

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