Monday 4/29 

Build 1:

3-4 Rounds:

a. 4x Standing Barbell Press 00X0 Tempo, 8RPE, moderately heavy

b. 4x Push Press, same load RPE???

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best se

Build 2: 

3-4 Rounds*:

a. 5x Weighted Pullups

b. 5x Unweighted Pullups (Use DB for load, drop it after 5 reps but stay on the bar for 5 more)

OR:

a. 10 Ring Rows

b. 10 Ring Rows (feet further back, “easier”)

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Sweat: 

Row 2K TT

Breathe:

5min Foam Roll Quads

Tuesday 4/30

Build 1:

3-4 Rounds*:

a. 3x Banded Sumo Deadlift 9RPE, VERY heavy

b. 2x Sumo Deadlift, same weight, no band.

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Build 2:

3-4 Rounds*

a. 3/3 Lateral DB Step Ups ~9RPE, Very Heavy

b. 10 Cossack Squats, Alt, unweighted

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Sweat:

EMOM 5 Burpees, add 1 each minute until unable to complete

Breathe:

2min Partner Prisoner Stretch

Wednesday 5/1

Build 1:

3-4 Rounds*:

a. 1x Bench Press, 9RPE, very heavy

b. 10x pushups, FAST

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Build 2:

3-4 Rounds*:

a. 10x Prone DB Bench Rows, challenging

b. 5/5 Birddog DB Rows, same weight

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Sweat:

E4MOMx5:

Bike 20 cal

100 Single Unders

:30 High Plank in Hollow

Breathe:

50 Crocodile Breaths

Thursday 5/2

Build 1:

4-5 Rounds:

a. 2x Front Squats ~85%, 8.5RPE, heavy

b. 5x Medball hug squat jumps for HEIGHT

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Build 2: 

4-5 Rounds*: 3x Overhead Squat, heavy not maximal

Sweat: 

4-5 Rounds:

5x Band-Bug Dragon Flags

10x KB Swings

10x Knee-Band Crunches

5/5 SL Glute Bridges

Breathe:

10x Upward Dog to Downward Dog, slow

Friday 5/3

Build 1:

4-5 Rounds:

a. 5x DB Bench Press 8RPE, moderately heavy

b. 5x Pushups w/ 5x Oscillations

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Build 2: 

4-5 Rounds*:

a. 5x Barbell Pendlay Rows (to and from the floor).

b. 10x Bilateral Hammer Curls, light-medium

*Rounds should cease if/when concentric speed diminishes noticeably when compared to best set

Sweat: 

10 Minute Trilogy:

As many total reps as possible in any order or combination of

Strict Pullups (or ring rows), Dips and Air Squats

Breathe: 

2min Box Breathing 4-4-4-4

Saturday 5/4

Reminder there is only a 7:30am class today and open gym is only from 7:30-8:30. 

ROC Strong starts at 9 and goes until noon, then our Spring Open House is from noon-3. Come join us for some community FUN!!! All are welcome.