** Note: Conditioning is first today. If you still need to complete the 3rd Flexible Strength do it after “Baseline”.

Conditioning – Level Test
“Baseline”
10 Pull-ups
20 Push-up
30 Sit-up
40 Squats
Row 500 meters

Flexible Strength: See list

Flexible Strength: See list

10 minutes max rounds

• 6 Broad Jumps (Back & Forth, Marked)
• 6 DB Hang Clean & Press

Flexible Strength: See list

4 rounds

• 10 Front Squats (60% of this week’s 3RM)
• Sprint 200 meters
• Rest 1:00

Scale-Up: 20/20/20 Plank for “rest”

Flexible Strength: See list

Conditioning
For time:
13-12-11-10-9-8-7-6-5-4-3-2-1 Swings (24/16)
1-2-3-4-5-6-7-8-9-10-11-12-13 Burpees

More than you probably wanted to know about the T-Bar Row (aka Barbell Row with V-Handle)

A1 Deadlift 2-2-2-2-2
A2 Windmill 5-5-5-5-5

B1 Push Press 2-2-2-2-2
B2 Weighted Forward Lunge (length of gym)

Conditioning
Tabata Squats

Scale Up: Bottom to bottom.

Introduction
This is the second week of this 4 week cycle. This week we will be hammering our legs a bit. Get a rest day in during the week. We will do a level test on “Baseline” on Friday.

Please note the gym will be CLOSED on Memorial Day (Monday the 28th). We will have a special Memorial workint on Saturday the 26th.

Flexible Strength
A1 Deadlift 2-2-2-2-2
A2 Windmill 5-5-5-5-5

B1 Push Press 2-2-2-2-2
B2 Weighted Forward Lunge (length of gym)

A1 Front Squat 3-3-3-3-3
A2 Barbell Row With V-Handle or Rope 5-5-Max-Max-Max

A1 Strict Pull Up OR Dips – Ladder on the Minute.
Pick whichever you are weakest at. If you can do more than ten reps add weight.

Monday
A1 Deadlift 2-2-2-2-2
A2 Windmill 5-5-5-5-5

B1 Push Press 2-2-2-2-2
B2 Weighted Forward Lunge (length of gym)

Conditioning
Tabata Squats

Scale Up: Bottom to bottom.

Tuesday

Flexible Strength: See list

Conditioning
For time:
13-12-11-10-9-8-7-6-5-4-3-2-1 Swings (24/16)
1-2-3-4-5-6-7-8-9-10-11-12-13 Burpees

Wednesday

Flexible Strength: See list

4 rounds

• 10 Front Squats (60% of this week’s 3RM)
• Sprint 200 meters
• Rest 1:00

Scale-Up: 20/20/20 Plank for “rest”

Thursday

Flexible Strength: See list

10 minutes max rounds

• 6 Broad Jumps (Back & Forth, Marked)
• 6 DB Hang Clean & Press

Friday
** Note: Conditioning is first today. If you still need to complete the 3rd Flexible Strength do it after “Baseline”.

Conditioning – Level Test
“Baseline”
10 Pull-ups
20 Push-up
30 Sit-up
40 Squats
Row 500 meters

Flexible Strength: See list

Saturday
20:00 Max Rounds:

• 500 Meter Row
• 15 Wall Ball
• 15 Jumping Pull-ups

Flexible Strength: See list

Conditioning
4 x 400 meter with 2:00 rest (Level Test: Use best 400)

Flexible Strength: See list

10 rounds with 10:00 cutoff

• 15 Situps
• 15 Tuck Jumps

Flexible Strength: See list

12 Minute Max Rounds:

• 6 Dumbbell Snatch Per Side (50/35)
• 12 Strict Knee To Elbow – No swing or kipping!

Scale-Up Option 1: Hold a 20-30 pound dumbbell between your ankles for you knee to elbows. If you take this option try to get your knees above your navel.

Scale-Up Option 2: Complete 12 knee-to-elbow pull-up combos. One rep is a knee to elbow and a pull-up.

Yeah, we know you’re probably asking “there was an old one?” There was and it was lame so forget about it.

Here are the new deals, one short term and one long term.

1. The short term deal: Between now and July 4th if you refer someone they get deal #2 and you get a month free. Here is the catch: You get your free month after your friend has been at EmerFit for 3 months. So if they join this month then you get September free. If you can gift your free month to your friend if you prefer.

2. The long term deal: If you refer someone they get the Founders Rates as opposed to the new 2012 rates.

So refer a friend and you can both save. We’re happy to contact them directly if you let them know we’ll be calling.

Flexible Strength: See list

Conditioning
Row 2k (Level Test)