11.5 - 11.11

Consistency is its own form of Intensity.

Show. Up.

4, 5 even 6 days a week.

Show up for yourself. For the goals you said you wanted to reach.

Nothing in this world works like showing up.

At the dinner table, at the bar, at minute 10 of a 25 min AMRAP… Be willing to put the person you want to be - ahead of the person you are.

It’s that simple. It’s that difficult.

Sacrifice the comfort of little, moment-to-moment excuses and do what you need to do.

Monday

6 Rounds

:30 Max DB Bench

-Directly into-

:30 25’ Sled Push Reps (RX - 115lbs/70lbs)


Rest 2 min between sets



$ Cash Out Burner $


10 AMRAP

5 Push Ups

10 Renegade Row

15 BB Skull Crusher


*Work with a partner follow the leader style*







Tuesday

Full Speed Back Squat

5x5 @ 60%


Metcon

20 on 10 off x 8 rounds. Stay at each station for the entire 4min. Then switch. No REST between movements.


Tabata Hang Power Snatch

Tabata Overhead Squat

Tabata Hang Power Clean

Tabata SDHP


RX is 75/55 DONT DROP 10s or 15 FROM OVERHEAD PLEASE :)








Wednesday


Every 3 Min for 6 Rounds

15/10 Calories Bike/Row SPRINT

12 Pull Ups

50 DU


*Scale Up to 5 BMU*

*Same # of Singles*


Accessory Work

1200M Partner Relay

Sand Bag Carry Switch Every 100M (must carry on either shoulder - no bear hug hold today)






Thursday


Seated Z Press

6 Sets x 10 Reps Each Arm

*Same weight across*

*20 Russian Twists after completing both sets*


3 Rounds For Time:

30 Russian KB Swings 70/53

25 Push Press 75/55lb

20/15 Cal Row

15 Toes-To-Bar






Friday


5 Working sets (same weight Across)


Bulgarian Split Squats x10 Each


Metcon 


30-20-10

DB Lunge (Farmer Grip)

Hand Release Push Up


10-20-30

DB Lunge

BB Curl


Saturday



Team EMOM:


Every 7 min. x 5 Rounds: (35min.)


Round 1.) 40 Cal Bike + 100 Wall Balls 20/14

Round 2.) 40 Cal Row + 100 Ground 2 OH

Round 3.) 40 Cal Bike + 100 Deadlifts 135/95

Round 4.) 40 Cal Row + 100 Burpees

Round 5.) 40 Cal Bike + Max power Cleans 135/95




Sunday


5 Rounds


200m Run

12 DB Snatch (Alternating)

10 Goblet Squats

15 V-Ups or Sit ups


Rest 2 Min


*This is meant to be a sprint interval each round*