Monday January 11th
Warm up - couch stretch, elevated pigeon stretch, 2 rounds of: 10 air squats + 10 walking lunge steps + 10 shoulder rolls + calf/ankle stair stretch, then 3 x 4 warm up sets, then add weight…
Back Squat
4 x 4 reps @ 80% (If you can add 5# from last time do that)
3 Rounds for time
25 Cal Bike
100 Double Unders
100’ Single Arm OH Walking Lunge 50-35
50 Toes to Bar
Session 1
Warm up - 2 rounds of: couch stretch (30 sec each) + 10 barbell power cleans + 10 single arm DB press (each arm), then, 2 rounds of: 5 power cleans (light) + 5 Strict HSPU, work up to weight and to deficit HSPU.
Alternating Minutes x 21 minutes (7 Rounds)
Min 1 : 20/16 Calorie Row
Min 2: 10 Strict Deficit HSPU 4/2”
Min 3: 5 Power Cleans 155-225
Power Cleans
7 x 1 rep @ 85-90%
Thursday January 7th
Warm up - couch stretch (2 x 1 min), squat hold (1 min), pigeon stretch, 2 rounds of: 15 air squats + 10 shoulder rolls + straddle hamstring stretch + ankle/stair stretch, warm up back squats 2 x 5 @ warm up weight.
Back Squats
5 x 5 reps 75%
6 Rounds (1:1)
15 Calorie Ski Erg
7 Muscle Ups
7,7,5,5,3,3 Snatch
*Every 2 rounds, the weight on the snatch goes up and the reps goes down. 185/205/235 - 135/145/165.
Session 2
8 Rounds (New round every 3:00)
AMRAP 2 minutes:
24/20 Calorie Row
Max Calorie Bike Erg w/time remaining
*1 Minute rest after each round!
Rest 3 minutes
EMOM x 5 minutes
20 Toes to Bar
Wednesday January 6th
Session 1
Warm up - couch stretch, 2 rounds of: 15 calorie echo bike + 15 air squats + 15 shoulder rolls + 15 barbell deadlifts, then spiderman stretch, then, 2 rounds of: 7 Deadlifts (building weight) + 10 Wall Ball + 25’ Handstand Walk
3 rounds for time:
25/20 Calorie Bike
25 Wall Ball 20/14#
15 Deadlifts 275/205
100’ Handstand Walks
Session 2
Warm up - couch stretch(1 min each), squat hold (1 min), pigeon stretch, 2 rounds of: 10 air squats + 5 High Pull (slow) + 5 hang power cleans w/stretch @ top + 5 squat cleans (empty bar) + calf/ankle stretch.
3 Position Cleans (Hang, Low Hang, Floor. Drop bar between low hang and floor)
1 set @ 50%, 1 set @ 55%, 1 set @ 60%, 3 sets @ 70%
For 7:00 (14 reps total)
@ 0:00 complete: 1 Hang Squat Clean @ 75%
@ 0:30 complete: 1 Squat Clean @ 75%
Clean Deadlifts
5 x 3 reps @ 80%
*All these percentages are off of your 1RM Clean.
25-20-15-10-5
Ski Erg Calories
DB Snatch 75/55#
Tuesday January 5th
Session 1
Running Workout
Mobility - couch stretch, leg swings (10 each way), hamstring stretches, calf/ankle stretch, squat stretch + some squats, then roll into warm up…
Warm up
4 Minutes Easy
2 x 50m Strides (2:00 to complete these, walk the remainder)
2 Minutes Harder
2 x 50m Strides (2:00 to complete these, walk the remainder)
1 Minute Hard (up to workout pace)
2 x 50m Strides (2:00 to complete these, walk the remainder)
Workout
800m Hard
400m Easy Jog (Recovery)
800m Hard
400m Easy Jog (Recovery)
800m Hard
400m Easy Jog (Recovery)
400m Hard
Rest 1 minute
400m Hard
Rest 1 minute
400m Hard
Session 2
Warm up - 2 rounds of: 15 calorie row + 10 Push Ups (on bench) + 15 shoulder rolls + 10 single arm DB press (5 each arm), warm up bench…
Bench Press
3 Waves (Sets) of:
5 Reps @ 72%
3 Reps @ 80%
2 Reps @ 87%
*These were the percentages I used today for reference, so I did 5 reps, then 3 reps, then 2 reps, then back to 5, 3, 2…
Push Jerk
3 Waves (Sets) of:
5 Reps
3 Reps
2 Reps
*Same waves as above, make the 3’s heavier than the 5’s and the 2’s heavier than the 3’s.
5 Rounds (Every 3:00 start new round)
24/20 Calorie Row
10 Burpee Over Rower
10 Toes to Bar
*Every round, add 2 on the burpees and the toes to bar. If the clock catches you your workout is done! Push hard to finish
Monday January 4th
Session 1
Warm up - Couch stretch (1 min each), straddle hamstring stretch, squat hold, 2 rounds of: 10 slow air squats + 10 shoulder rolls, spiderman stretch, elevated pigeon stretch, ankle/stair calf stretch.
Back Squats
4 x 6 reps @70%
AMRAP 25
20/16 Calorie Row
20 Strict HSPU
20/16 Calorie Bike Erg
100’ OH Walking Lunge
*Rest 2 minutes after completing each round.
Session 2
Warm up - couch stretch, elevated pigeon stretch, ankle/stair stretch, 2 sets of: 5 high pulls (slow, from hips) + 5 Muscle Snatch (from hips) + 5 OHS, then warm up snatch w/barbell until warm… do 3 sets at least working up to your 50% (first set weight)
3 Position Snatches (High Hang, Hang, Floor)
50%/60%/70%/3 sets @ 75%
Drop the bar between the Hang and the floor.
Snatch
3 x 3 reps @ 80%
*Drop the bar between each rep.
Snatch Deadlifts
4 x 3 reps @ 95%
*Focus on the pull from the floor, use the legs, press the feet “into” the floor. Stay over the barbell the entire time, DO NOT stand all the way up. you should finish as high as possible over the bar with the knees back. This is helping build that pull off the floor.
5 Rounds for time
20 Pull Ups
10 Mid Hang Power Cleans 135/95#
20 GHD Sit Ups
Thursday December 31st
Session 1
Warm up - 500m Row easy, crossover symmetry activation, couch stretch, pigeon stretch, 2 rounds of: 10 shoulder rolls + 10 kip swings + 10 barbell power cleans w/stretch front rack @ top + ankle stair stretch
Power Clean + Hang Clean + Power Clean
6 x 3 reps (Slightly lighter than 2’s last week)
*Shoot for 80% for these 3’s. All sets at the same weight.
Every 4:00 x 7 rounds
21 GHD SU
15 Box Jump Overs 24/20”
9 Power Cleans (Moderate singles) 125-185#
*Pick a weight on the power cleans you do singles with.
Session 2
Warm up - couch stretch, pigeon stretch, straddle hamstring stretch, ankle stair stretch, 2 rounds of: 15 air squats + 15 shoulder rolls + 14 single arm DB Press (7 each arm)+ 5 Underhand Chin Ups
Front Squat
2 Waves:
3-2-1
*Increase the weight from 3-2-1.
*Go just a touch heavier on your second wave than your first.
21-15-9
Push Press 95-135 lbs
Front Squat 95-135 lbs
Wednesday December 30th
Session 1
Warm up - 1k easy row, crossover symmetry, 2 rounds of: 15 shoulder rolls + 15 air squats + 5 burpee over rower + rope climb. stair calf stretch, pigeon stretch, Then quick: 10 cal row + 5 burpee over rower + rope climb.
Every 3:00 x 6 rounds
18/15 Calorie Row
12 Burpee Over Rower
6 Deadlift Body Weight
*Shooting for this to be under 2:00 for as many rounds as you can!
Session
Warm up - crossover symmetry, lat/pec stretch, straddle hamstring stretch, calf/ankle stair stretch, 2 rounds of: 10 shoulder rolls + 10 single arm DB press (5 each arm) + 3 slow chin ups + 5 strict HSPU
7 Rounds (A new round every 2:00)
3-5 Strict Banded Parallette HSPU (Use assistance as needed to get 3-5 reps)
3 Weighted Chin Ups (Same weight throughout)
4 Rounds (Every 5:00 start new round)
7 DB Cleans 30-50 lbs
20 Wall balls 14-20 lbs
7 DB Cleans 30-50 lbs
20 Wall Balls 14-20 lbs
*Looking for at least 60-90 seconds rest here after each round!