Tuesday Oct 6th
Session 1
Warm up - 2 rounds of: couch stretch (30 sec each side) + 10 barbell power cleans + front rack stretch/lat stretch + 10 shoulder rolls + 2x10 seconds HS Hold + 5 bar facing burpees
A) With a partner for time!
5 Rounds (1:1)
3 Power Clean 165/115#
10 Bar Facing Burpees
3 Power Clean 165/115#
Then,
500’ Handstand Walk (Broken into 2 x 25’ each set)
Then,
5 Rounds (1:1)
3 Power Clean 165/115#
10 Bar Facing Burpees
3 Power Clean 165/115#
B) Power Clean + Squat Clean
5x1 Work to a heavy single complex
Session 2
6 Rounds (Start a new round every 3:00)
18/14 Calorie Ski Erg
12 Kettlebell Swings 53/35#
6 Strict Deficit HSPU (3.5/2”)
Monday October 5th
If you are only training once today, pick two things to do.
Warm up - hamstring smash (2 min each side), elevated pigeon (30 sec each side) then, 2 rounds of: couch stretch 30 seconds + 10 shoulder rolls + kip swings + ankle mobility + 15 air squats varying stance width.
A) Back Squat: Work to a Heavy 3x3 then drop to 60% of that and do a set of 20
B) Alternating Minutes x 20 minutes
Odd: 40 Second Bike Erg
Even: 1 Round of “Strict Cindy”
C)Every 2:00 x 10 Rounds
15 Wall Ball 20/14#
30 Double Unders
6/4 Bar Muscle Ups
D) For time:
1000m Run
1000m Row
100 GHD Sit Ups
1000m Row
1000m Run
Thursday October 1st
Warm up - crossover symmetry strength protocol, 2 rounds of: 10 shoulder rolls + 5 barbell bench + 5 strict pull ups
A) Speed Bench
10 x 3 reps @ 55-60%
w/60 seconds rest
B) 6 Rounds
AMRAP 2 minutes:
300m Run
Max Calorie Row w/time remaining
*Rest 1 minute between rounds
C) 5 Rounds (work rest 1.1 or alternate rounds with a partner)
15 KBS
30 Wall Ball 20/14#
15 KBS
Wednesday Sept 30th
Session 1
10 Rounds (work Rest 1:1)
12 CTB Pull Ups
12 YD Sled Push (+180/135)
12 Frog leg Hip Presses
Rest if needed
10 Rounds (work rest 1:1)
12 YD HSW
12 YD Sled Push (+180/135)
12 Weighted Hip Presses
Clean and Jerk Complex
1 Power Clean + 1 Clean + 1 Split Jerk
Work up to 5 heavy singles
Session 2
Banded Speed Deadlifts
10 x 3 reps w60% + green band
*Looking for speed here.
4 Sets for quality:
5 Sotts Press (w/barbell in front rack)
10 Reverse Hyper
25 Hollow Rock
Tuesday 9/29
Warm up - pigeon stretch + couch stretch + lat/pec stretch (2 min each movement), 2 rounds of: 10 calorie bike hard + 10 shoulder rolls + 10 push ups + 20 air squats (feet together/narrow), then warm up pistols and HSPU
A) 10 Rounds
20/15 Calorie Bike Erg
5 Strict Pull Ups + 7 Strict HSPU + 10 Pistols
B) 5 Rounds (Every 5:00 min)
24 GHD Sit Ups
12 Bar Facing Burpees
6 Snatch R1) 135/75 R2) 155/95 R3) 185/115 R4) 205/135 R5) 225/155
Monday Sept 28th
Monday
Session 1
Warm up - straddle hamstring stretch + kneeling quad stretch + spiderman stretch + ankle/calf mobility, 2 rounds of: 30 sec couch stretch + 15 air squats (varying stance width) + 10 shoulder rolls + 10 kip swings + 5 cossack squats (each side), 3 x 5 back squat warm up (w/light weight), then work up…
Back Squats
-Work up to a heavy set of 5 for the day
-Drop and do 2 x 5 reps @ 90% of that heavy 5.
5 Rounds (1:1)
15/12 Calorie Row
9 Thrusters 115/75#
7/5 Ring Muscle Ups
Session 1
Warm up -
2 rounds of: 200m Run + 50 single unders + 10 shoulder rolls + 10 kip swings + 10 push ups
Every 4:00 x 5 rounds
50 Double Unders
25 TTB
15 DB Bench 70/40#
Thursday Sept 24th
Take your time to mobilize.
7 Rounds
200m Run
20/15 Calorie Bike Erg
200m Run
5 Muscle Ups