Monday October 19th
Session 1
Warm up - crossover symmetry “activation”, 3 rounds of: 1 minute bike erg + 10 air squats + banded ankle mobility
Back Squats
2x10, 2x8, 3x5, 1x20@60%
*Work up in weight each set! Try to do most of these reps without pausing at the top, keeping tension on the legs throughout.
3 SETS:
AMRAP 5 minutes
20/15 Calorie Bike Erg
20 Wall Ball 20/14#
10 Bar Muscle Ups
*Rest 2 minutes between each AMRAP.
Session 2
Warm up - crossover symmetry “activation”, 20 shoulder rolls, pec/bicep stretch, tricep roll out w/lacrosse ball in between sets.
4 Sets for quality
0:30 second HS Hold
8 L-Sit Pull Ups
6 Sets for quality
6 Full Deficit HSPU (Feet on box)
8 Ice Cream Scoopers
For time:
10-8-6-4-2
Power Snatch 185/125#
50 Double Unders (After each set)
Rest 5 minutes
10-8-6-4-2
Power Snatch 115/75#
50 Double Unders (After each set)
3 Sets
15 V-Ups (Holding Barbell)
10 Single Leg KB Deadlifts ea. Leg (Opposite hand, opposite Foot)
Thursday October 15th
Session 1
Warm up - Crossover symmetry “activation”
A) 4 x 0:30 seconds HS Hold
*After each set do 10 shoulder rolls + 20-30 second straight arm OH stretch (lat/pec stretch)
B1) Strict Press
4,4,4,4,4
B2) Strict Weighted Chin Ups
4,4,4,4,4
3 Rounds for time:
10 Bar Muscle Ups
10 Strict Deficit HSPU 3.5/2”
100 Double Unders
Session 2
EMOM x 10 minutes
1 Power Snatch + 2 Overhead Squats
*Work up in weight
3 Rounds (Every 90 seconds start new round)
10 Muscle or Power Snatch 95/65#
10 Push Ups
@ 4:30 do
3 Rounds FOR TIME
10 Muscle or Power Snatch 95/65#
10 Push Ups
@ 9:00 do:
3 Rounds (Every 90 seconds start new round)
10 Muscle or Power Snatch 95/65#
10 Push Ups
Wednesday October 14th
Warm up - Quad smash, Hamstring smash, couch stretch, pigeon stretch (1-2 min each), ankle mobility, 20 air squats varying stances, 20 shoulder rolls, OH stretch/pec/lat stretch (straight arms)
Warm up/Core work
4 Sets:
0:30 second Handstand Hold
10 V-Ups (Holding training bar or barbell overhead)
Clean and Jerk
3,3,3,3,3,3 (Work up in weight each set!)
2 x 1 singles @ top weight
5 Rounds (alternate with partner, 5 rounds each)
15/12 Calorie Ski Erg
10 Power Cleans 155/105#
Cash out
3 x 0:30 Second Hanging L-Hold
w/90 seconds rest between.
Tuesday October 13th
Warm up - crossover symmetry activation, quad smash (2 min each side w/barbell), tricep smash (1-2 min each side), Pec/lat stretch, then 2 rounds of: 10 shoulder rolls + 20 sec HS hold (push up tall) + 10 push ups (elevated on bench)
Bench Press
4 x 5 reps @ 80-85%
*Do 5 strict pull ups after each set of bench including warm ups
Band Assisted/Partner Strict DHSPU
4 x 6 reps
For time
3 Rounds
20/15 Calorie Bike Erg
50 Double Unders
20 Pull Ups
3 Rounds
25/20 Calorie Bike Erg
50 Double Unders
15 Chest to Bar Pull Ups
3 Rounds
30/25 Calorie Bike Erg
50 Double Unders
10 Bar Muscle Ups
Monday October 12th
Session 1
Warm up - Crossover symmetry activation, 5 Sets: 30 second bike erg + 10 air squats (varying stance width each set) then, 2 sets of: 10 single leg raises (each side, lying on back) + 10 reps lying twist stretch (touch opposite foot to opposite hand lying on back)
Back Squats
Work to 3x1 Heavy Singles drop to 60% and do 20 reps
AMRAP 12 minutes
5 Rounds
15 Wall Ball 20/14#
15 Toes to Bar
Then,
Max rounds w/time remaining of:
15 Wall Ball 20/14#
5 Bar Muscle Ups
Cash out
4 Sets for quality
15 Hollow Rocks
15 Bar Dips (Bar behind back, feet up on bench)
Session 2
Snatch (Work up in weight each set here with small jumps working on technique
3 Sets:
1 Snatch Deadlift (To knee) + 1 Snatch
3 Sets:
1 Snatch Deadlfit (1” off floor) + 1 Snatch
3 Sets
1 Snatch
With a partner for time
120 Calorie Ski Erg
90 Bar Facing Burpees
30 Power Snatch 165/115#
*Rest 5 minutes
30 Power Snatch 165/115#
90 Bar Facing Burpees
120 Calorie Ski Erg
*Split up the reps into 3’s/9’s/12’s for the snatch/burpee/ski portions.
Thursday October 8th
Warm up - Crossover symmetry “activation”, 30 sec couch stretch, pigeon stretch, leg swings, then 2 rounds of: 10 shoulder rolls + 10 kip swings + 2 x 10 sec HS Hold + 6 rope pull ups (switching hands on top ea. 3) + 6 single arm DB strict press (each arm)
Alt min x 20 minutes
Odd: 1 Seated Legless Rope Climb
Even: 4 Strict Press
With a partner for time:
800m Run
100 DB Snatch (Alt with partner)
800m Run
100 Candle Stick to pistol squat (Alt with partner)
800m Run
Wednesday October 7th
Session 1
Warm up - Crossover symmetry activation, 2 rounds of: 20 Calorie Bike Erg (Mix in 2 x 10 seconds hard in there) + 12 Band Face Pulls + 10 Tempo Push Ups (Elevated on bench) + 10 shoulder rolls + stretch lat/pec
Speed Bench
10 x 3 reps @ 55-60%
w/60 seconds rest
6 Rounds
AMRAP 2 minutes:
300m Run
Max Calorie Bike Erg w/time remaining
*Rest 1 minute between rounds
5 Rounds for quality
4 Strict Weighted Pull Ups/Chin ups (Underhand grip, + 45% of BW)
10 Weighted Hip Extensions w/10 second pause @ top of last rep
18 Single Leg KB Deadlifts (9 each leg, hold One KB in opposite hand of opposite leg)
Session 2
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.
Box Squats
5x10 - Ramp weight every set
5 Rounds (3:00 Min Rounds)
60 Double Unders
20 Toes to Bar
Max Reps atlas stone to chest
*Rest 1 minute between each round