This Week At Altitude

Monday 7/21 — Final week this training block begins with front squats and weighted chin-ups, then transitioning into a 20-minute EMOM that hits a bit of everything with DB Curtis P, side planks, step ups, and calories.

Tuesday 6/23 — Narrow grip bench and KB deficit deadlifts pair pushing and pulling under load, with the final bench round finishing as a drop set to push muscular endurance past the strength work. A quick accessory block of tricep rollbacks and Copenhagen planks sets up two 7-minute conditioning pieces that balance rotation, hip drive, and upper body output.

Wednesday 6/24 — Three back-to-back 12-minute EMOMs build aerobic capacity by cycling through the rower, bike erg, and bodyweight work, each minute pairing a mono-structural effort with a strength or core movement. The third block shifts to jump lunges and wall balls, adding a little pop and power to cap off the session.

Thursday 6/25 — Bulgarian split squats and cable pulldowns for ourstrength work, with the final split squat round as a drop set. The conditioning puts together landmine rotations, overhead carries, Aussie rows, a run, and a sled push into a well-rounded 15-minute grind.

Friday 6/26 — IWT day closes the week with two blocks designed for higher intensity sprint efforts — hang power cleans and box jumps into the ski erg, thrusters and jumping lunges into the bike, then an accessory finisher of deficit curtsy step-downs, dips, and ring face pulls.