Tuesday January 31 – Strength Development + “The Extended MoFo”

Tuesday: 1/31

Week 4: 

Next 12 Weeks Strength Development: 12 Min Max Reps Squat or Press: Every Monday and Tuesday for the next 12 weeks will start with 12 min of Max Reps for one of our main strength lifts. Campers will pick either squat or press. For example if they chose to squat on Monday than they will press on Tuesday. Campers will pick their KBs their KBs and approach the next 12 minutes working on volume for max unbroken reps for shoulder press and/or squat. 5 sets. Sets to begin every 2 minutes. Will ensure at least 90 seconds rest. Record your total volume each week. Once volume hits xx, move up in weight. 

Stability: Bird Dogs, Dead Bugs, 

Mobility: 90/90, Frogger, PVC Pass Throughs, Wall Angels 

Activation: Banded Walks, Banded Glute Bridges, Banded Clam Shells, Banded Shoulder Pull Aparts 

Followed by 14 Minutes of “GO” 

Finish with: 14 Min Adding EMOM: Aka “The Extended MoFo”.

  • 1st Min:  10 KB Swings
  • 2nd Min: 10 Push Ups
  • Red Level Folks will add 2 Reps each time: 10,10,12,14,16,18,20 = 100 Each 
  • White Level 10 Reps = 70 Each 
  • Blue (Newbies) Level 8 Reps = 56 Each