BAMBU PERFORMANCE 🏋🏼‍♂️

For 6 minutes, complete: 15/12 Calorie Machine 3 Position Barbell Power Clean 10 Wall-ball Squats 5/es. Side Lunge 30s Hollow Hold

Power Clean

5 x 3 @ 84 %

For 15 minutes, complete: 30/20 Calorie Row 15 Hang Power Cleans 30 Wall-ball Shots Target Score: 3+ rounds Loading Options: Level 1: M: 155-lbs/70-kg | F: 105-lbs/45-kg -------- Level 2: M: 135-lbs/60-kg | F: 95-lbs/40-kg -------- Level 2: M: 115-lbs/50-kg | F: 80-lbs/35-kg Stimulus Intention: Hey Team! Today we have a moderate length workout where we are looking to set a smooth pace and maintain across all 15 minutes. We want to focus on smooth controlled pulls on the rower. Try to settle in here. On the hang power cleans we recommend complete the following in 2 sets with a short break. The same strategy can be used on the wall-ball shots. If needed break these into 3 sets.

Front Squat

5, 3, 1 @ 75, 85, 95 %

Complete the following: Glute Ham Raise: 5x15 Complete the following: Barbell Hip Thrust: 5x15

For 2 rounds or 5 minutes, complete 45s Machine 10/es. Side Lunge 10 Barbell Back Squats 5/es. Dumbbell Push Press 10 Banded Pull-aparts

Back Squat

5, 3, 1 @ 75, 85, 95 %

For 4 sets, complete as many rounds as possible in 3 minutes of: 12/9 Calorie Air Bike 12 Double Dumbbell Thruster Rest 60s between each set Target Score / set: 1+ rounds Loading Options: Level 1: M: 50-lbs/22.5-kg | F: 35-lbs/15-kg -------- Level 2/3 M:35-lbs/15-kg | F: 26-lbs/12-kg Stimulus Intention: Hey Team! Today we have a tough high intensity interval workout where we are looking to push the pace and hold on across all 4 sets. We want to set a strong but maintainable pace on the bike. Try to limit your rest to immediately pick up the dumbbells. Here we want to try to push for unbroken as long as possible. Try to match your score across each set..

Complete the following; Bulgarian Split Squats: 5x15 Complete the following: Leg Curl: 5x15

For 6 minutes, complete 100m Jog 5 Barbell Strict Press + 5 Barbell Push Press 20s Handstand Hold 5/es. Box Step-up 30s Tall Plank

Shoulder Press

5, 3, 1 @ 75, 85, 95 %

For 18 minutes, complete 100m Run 10 Strict Handstand Push-ups 100m Run 10 Burpee Box Jump Over Target Score: 5+ rounds Stimulus Intention: Today we have a longer workout where we are looking to set a smooth pace that can be maintain across all 18 minutes. We want to settle in on the run that allows us to immediately kick up into the wall. Try to complete these in 1 to 2 sets with a short break! On the burpee box jump over set a pace that allows you to keep moving.

Bench Press

5, 3, 1 @ 75, 85, 95 %

Complete the following: Dips: 5x15 Complete the following: Strict Pull-up: 5x10

For 6 minutes, complete: 40 Machine of choice 10 Barbell Good Mornings 5 Kip Swing + 5 Strict Pull-ups 40 Single-unders

Deadlift

5, 3, 1 @ 75, 85, 95 %

For 3 rounds, complete: 20 Alternating Dumbbell Snatch 60 Double-unders 15 Chest-to-bar Target Time: 9:00-12:00 Time Cap: 15:00 Loading Options Level 1: M: 50-lbs/22.5-kg | F: 35-lbs/15-kg -------- Level 2/3: M:35-lbs/15-kg | F: 26-lbs/12-kg Stimulus Intention: Hey Team! Today we have a fun pulling focused workout. We want to try to complete the dumbbell snatch in 1-2 sets with a short break. Breathe and stay relaxed on the double-unders and be smart with your sets if you feel you need a break. The same goes for the chest-to-bar. We want to ensure we never push to failure.

Complete the following: Dumbbell Row: 5x15 Complete the following: Hanging Leg Raise: 5x15

For 2 sets complete, 45s Machine 3 Position Barbell Power Snatch 5 Push-up + Back Extension 30 Lateral Palate Hops

Power Snatch

5 x 3 @ 84 %

For 8 minutes, complete: 2-4-6-8…. Power Snatch Burpee Over Bar Target Score: round of 12+ Loading Options: Level 1: M: 95-lbs/40-kg | F: 65-lbs/30-kg -------- Level 2/3: M: 75-lbs/35-kg | F: 55-lbs/25-kg Stimulus Intention: Hey Team! Today we are going to end the week with a tough increasing rep scheme workout! Here we want to set a good place but also be smart with our reps as we progress in this workout. Try to limit your breaks and put the pedal down in the final minute.

Overhead Squat

5 x 3 @ 84 %

Every minute for 16 minutes, complete: Minute 1: 30s Plank Minute 2: 15 Leg Raise Minute 3: 20s Side Plank Minute 4: 20s Side Plank

Swolemate Saturday

In teams of 2, complete the following for time: 100 Plate Thrusters 100 Sit-ups 100 Plate Ground To Overhead 100 Burpees 100 Plate Reverse Lunges 100 Tall Plank Up Downs 100 Plate Bent Over Rows 100 Push-ups *Each team must complete an 800m Run. This can be done at any time during the workout

Use today to fully rest, taking the necessary time to tend to any areas of your body that are sore for this weeks training up to now. Don't neglect this, it's important. 1) Spend 20-30min to stretch, foam roll, floss etc. The key is to feel fresh going into another week of training. 2) Play a sport, go for a hike, spend time with family. 3) Spend 30-40min and go for a walk on the empty closed beach or around the block but try to be outside. 4) Take time to meal prep, organize, and schedule your week so you don't feel rushed. Try to eliminate any extra external stressors that may come you way with proper organizational skills. 5) Write down your goals for the week.