FLEX
FUNCTIONAL STRENGTH
rpe 8
10 SETS
3 Weighted Pull-Ups*
APR. 17 - APR. 23, 2023
AEROBIC CONDITIONING
rpe 6
AMRAP x 20 MINUTES
35 Cal Bike*
100m KB Farmer Carry (Mod-Heavy)
FUNCTIONAL STRENGTH
*Option to increase weight or use the same weight across for all 10 sets. Pull-Ups
must be performed unbroken.
*Roughly about 2:30-3:00 worth of effort at mod pace.
-Rest as Needed b/t Sets-
(No Measure)
(Score is Weight)
GOAL: RPE 6 | Sweaty and sustainable. Breath and grip.
-Rest as Needed b/t Sets-
GOAL: RPE 8 | This should not be a 3-rep Max. Looking to challenging sets for
most of the 10 assigned sets but you should have something left in the tank.
BODYWEIGHT FLOW
(Score is Weight on Squat)
rpe 9
1.) 3 SETS
10 Seated DB Shoulder Press (Mod-Heavy)
30 Straight Arm Banded Push-Down
-Rest 1:30 b/t Sets-
*Option to wear 20lb vest
(No Measure)
-Rest 1:30 b/t Sets-
GOAL: RPE 8 | Upper Body
(Score is Slowest Set)
2.) 3 SETS
10 DBL DB Bent Over Rows (Mod-Heavy)
30 Empty Barbell Curls
GOAL: RPE 9 | Turn up the heat a little bit here. Push hard to try to beat your time
each round.
rpe 8
Goal today is to give your body what it needs – full rest or active recovery. Active
Recovery should be low intensity movement for 10-30min. This is not a workout!
GOAL: RPE 8 | Think more about the intention of the pause than the loading...but
this should be challenging. Hold tension in each position then stand with
purpose.
BODYBUILDING
rpe 8
1.) 3 SETS
10 DB Romanian DLs (Mod-Heavy)*
30 Glute Bridge-Ups*
*:03 Pause in Down Position
*:01 Pause in the Top Hold
-Rest 1:30 b/t Sets(No Measure)
EXTRA CREDIT
-Rest 1:30 b/t Sets-
REST DAY or ACTIVE RECOVERY...
*Pause in the down position with tension held for :03
**Pause in the top and bottom position of the lunge for :03
3 SETS*
15 Burpees
75 Double Unders
50 Air Squats
25 Push-Ups
15 Burpees
BODYBUILDING
rpe 8
5 SETS
5 Pause Box Squats (Mod-Heavy)*
Immediately Into...
10/10 Front Foot Elevated Lunges**
GOAL: RPE 8 | Lower Body
None. Rest and Recover!
(No Measure)
2.) FOR QUALITY*
3:00 Wall Sit
3:00 Plank
2:00 Wall Sit
2:00 Plank
1:00 Wall Sit
1:00 Plank
GOAL: RPE 8 | Upper Body
3.) FOR QUALITY
100 Weighted Sit-Ups
(No Measure)
EXTRA CREDIT
*Athlete must hit the full time for each time period. If you break, the clock stops
and only resumes when back in the position.
FOR RECOVERY
Perform a Full-Body Yoga Session
GOAL: RPE 8 | Lower Body / Midline
Pick 10 Positions and Hold Each for 2:00...rest about :30 b/t positions. Start and
end the session with 10 'box breaths'. Inhale for :03-:05, Hold Full for :03-:05,
Exhale for :03-:05, Hold Empty for :03-:05...repeat pattern until 10 reps.
EXTRA CREDIT
(No Measure)
Pick 10 Positions and Hold Each for 2:00...rest about :30 b/t positions. Start and
end the session with 10 'box breaths'. Inhale for :03-:05, Hold Full for :03-:05,
Exhale for :03-:05, Hold Empty for :03-:05...repeat pattern until 10 reps.
FOR RECOVERY
Perform a Full-Body Yoga Session
(No Measure)
FUNCTIONAL STRENGTH
rpe 7
FOR QUALITY*
10-9-8...and so on down to 1
Bench Press
Strict Pull-Up
Strict Dip
*Extra challenge...all reps for all movements must be performed unbroken.
FUNCTIONAL STRENGTH
rpe 7
EMOM x 20 MINUTES
2 Power Cleans*
REST DAY or ACTIVE RECOVERY...
Goal today is to give your body what it needs – full rest or active recovery. Active
Recovery should be low intensity movement for 10-30min. This is not a workout!
*Start Moderate and build after every 5th set...
Set 1-5 = Mod
Set 6-10 = Mod-Heavy
Set 11-15 = Athlete Choice
Set 16-20 = Athlete Choice
(Score is Weight on Bench Press)
(Score is Weight)
GOAL: RPE 7 | Not for time! Athlete choice whether you want to use DB bench or
Barbell bench. Around bodyweight would be a great test for this workout.
BODYBUILDING
rpe 7
1.) 3 SETS
5/5 DB or KB Turkish Get-Up (Mod-Light)*
1:00/1:00 Side Plank
*Perform the movement from the ground to the standing position. Optional to
return back to the ground under tension or reset back down without the
'get-down'.
GOAL: RPE 7 | Low rep EMOM that turns into 40 great reps in 20min. This is a
fantastic way to stay time efficient and get your lifting in. Keep the weight
moderate for first 10 sets...then increase as needed.
BODYBUILDING
Pick Your Poison...Choose One!
OPTION 1.) ON A 30:00 RUNNING CLOCK...
Weighted Outdoor Ruck*
*Walk continuously for 30min with a weighted pack or weighted vest.
-Rest 1:30 b/t Sets(No Measure)
(No Measure)
GOAL: RPE 7 | Full Body
2.) 20-16-12-8
DB Alt. Curl (Increase Weight Each Set)
Diamond Push-Up
Hollow Rock
OPTION 2.) 5 SETS
100m Heavy Sled Push (AHAP)
-Rest as Needed b/t Sets(No Measure)
GOAL: RPE 7 | Upper Body / MIdline
OPTION 3.) EMOM x 15 MINUTES
MIN 1 - :50 Heavy DBall Hold
MIN 2 - :50 Jump Rope
MIN 3 - :50 Strict Hanging Knee Raise
EXTRA CREDIT
(No Measure)
FOR RECOVERY
Perform a Full-Body Yoga Session
EXTRA CREDIT
(No Measure)
None. Rest and Recover!
Pick 10 Positions and Hold Each for 2:00...rest about :30 b/t positions. Start and
end the session with 10 'box breaths'. Inhale for :03-:05, Hold Full for :03-:05,
Exhale for :03-:05, Hold Empty for :03-:05...repeat pattern until 10 reps.
(No Measure)
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