Its a new month!! That means new programming and the start of a new 6wk cycle!!
*Please follow recommended RX weights even if the weights seem light for your skill level. Description and reasoning will be displayed on MEF FB group. Scaled weights will be based off of the RX weights.
-Warm up plus 3x 15 KBS for hip activation
Strength:
1a) Squat 5x5 @ 80 of TRUE 1RM
1b) Pull- up progression
Conditioing:
21-15-9
Front Squat (95/65)
Burpees
Conditioning: 30min Amrap 30 Push Presses (125/85)(115/75)) 30 Pull-Ups 30 Sumo Deadlift High Pulls (125/85)(115/75) 30 Sit-Ups(45/25) 30 Toes-to-Bars 30 Push-Ups 30 Slam Balls 30 Back Squats 125/85)(
Planks! Strength: Deadlift 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Conditioning: 15min AMRAP 6 Box Jump Overs (24/20) 5 Power Cleans (115/75)(95/65) 6 Hang Squat Cleans 5 Thrusters
PLANKS! Strength: Shoulder Press 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Condiitoning: EMOM for 5 Rounds Min 1: 15 Dumbbell Floor Press Min 2: 12 Push Press (125/75)(95/65) Min 3: 40 Double Unders Min 4: RE