Thursday January 21st

Session 1

Warm up - crossover symmetry, couch stretch (30-60 sec), elevated pigeon stretch (30-60 sec), squat hold (30-60 sec), 2 rounds of: 10 cossack squats (5 each side) + 15 air squats (varying stance, 5 narrow/5 regular/5 wide) + 90/90 hip opener drill (3 reps each side), then ankle/stair calf stretch (60-90 seconds), then 3 x 5 warm up squats.

Back Squats

-Work up to a heavy double for the day! 3 x 5 warm up, then increasing weight 5,3,2,2,2 reps

-2 x 5 reps drop sets @ 80-85% (Heavy, but should feel good after working up to the heavy double)

4 Rounds (New round every 5:00)

30 GHD Sit Ups

15 Thrusters 115/80#

10 Bar Muscle ups

Session 2

Warm up - crossover symmetry, couch stretch, pigeon stretch, squat hold, 10 cossack squats (5 each side) 2 rds of: 5 high pull (from pockets) + 5 muscle snatch (From pockets) + 5 OHS + calf/ankle stair stretch + 5 snatch deadlifts + 10 shoulder rolls. Then work up in weight…

Power Snatch

1 Rep Every 0:30 seconds x 10 minutes

75% of 1RM

AMRAP 12 minutes

6 Double KB Snatches 53/35#’s

12/10 Calorie Ski Erg

*1:1 each round, these should be fast sprints back and forth

Wednesday January 20th

Session 1

Warm up - crossover symmetry, couch stretch (30-60 sec), pigeon stretch (30-60 sec), straddle hamstring stretch (30-60 sec), 2 rounds of: 10 calorie ski + 10 calorie bike erg + short/light sled push + calf/stair stretch (30-60 sec), 2 rounds of: 10 shoulder rolls + 10 kip swings + 50 single unders/25 Du’s

4 Rounds

25/20 Calorie Ski Erg

25 Toes to Bar

70’ Sled Push (+180/135#)

25/20 Calorie Bike Erg

70’ Sled Push (+180/135#)

100 Double Unders

*Rest 1 minute after each round

Session 2

Warm up - crossover symmetry, couch stretch, pigeon stretch (both 60 sec), 90/90 hip drill/stretch (3-5 reps each side), squat hold (30 sec), 2 rounds of: 10 push ups to bench + 10 shoulder rolls + 10 cossack squats (5 each side), then 2 rounds of: 7 bench w/weight + 7 deadlifts (light), then 5’s then 3’s working up in weight…

10-9-8-7-6-5-4-3-2-1

Bench Press (Rx’d Bodyweight/0.75x bodyweight)

Deadlifts (Rx’d 1.75 BW)

*1:1 Each set. You do 10/10 then rest 1:1, 9/9, then rest.

Rest until the 20:00 (Or 5-10 minutes or so if you finish close to the 20 min mark)

10-9-8-7-6-5-4-3-2-1

Strict Deficit HSPU 4/2”

Strict Pull Up

*Same as above, 1:1 Each set OR go with a partner!

Tuesday January 19th

Session 1

Warm up - Couch stretch, squat hold, pigeon stretch, calf/ankle stair stretch, leg swings…

800m Warm Up Jog

Rest and stretch as needed…

3 Rounds (Start a new round every 4:30)

400m Run

25/20 Calorie Echo Bike

*Rest until 17:00

6 Rounds (Start a new round every 3:00)

200m Run

12/10 Calorie Echo Bike

Session 2

Warm up - crossover symmetry protocol, pec stretch on wall, lat stretch, 2 rounds of: couch stretch (30 sec) + squat hold (30 sec) + 10 shoulder rolls, 2 rounds of: 10 muscle cleans + front rack stretch + 5 strict press + 5 push jerk w/pause in dip then work up in weight…

Power Clean + Push Press + 2 Push Jerk

1,1,1

*Work up to 3 good heavy sets. Try and get close to your max push press!

Power Clean + 2 Push Jerk

1,1,1

*Work up to 3 good, heavy sets. Get up there near your heavy single power clean weight!

10 Rounds (1:1)

5 Muscle Ups

3 Power Cleans 225/155#

Monday January 18th

 Session

Warm up - couch stretch (1 min each), pigeon stretch, elevated hamstring stretch (on high box), calf/ankle stair stretch (all for 30-60 sec each), then 2 rounds of: 10 air squats + 10 cossack squats (5 each side) + 10 shoulder rolls. Warm up squat sets went 10/10/5/5/3… first two were very light and then worked up each set after…

Back Squats

3,3,3

*Build to a heavy set of 3 for the day! 

2x6 @ 75-80% of your 1RM. (Heavier than you have done 6’s before.)

*These two drop sets of 6’s should be heavier than you usually do for 6’s

4 Rounds for time

30 GHD Sit Ups

20 Feet Elevated Ring Rows

150’ Handstand Walk (in 50’ Increments)

Session 2

Warm up - Crossover symmetry, 2 sets of: couch stretch (30 sec) + squat hold (30 sec) + ankle/stair stretch (30-60 sec), 10 air squats, 2 rounds of: 10 shoulder rolls + 5 High pulls (from pockets) + 5 Muscle Snatch (from pockets) + 5 OHS, then work up!

Snatch

2,2,2,2,2

-Work up to a heavy double for the day! Should be about 4-5 good tough sets.

6 Rounds 

1 Minute Max Calorie Row

1 Minute Max Burpees

1 Minute REST

Thursday January 14th

Session 1

Warm up - crossover symmetry, high hamstring stretch (leg up on box), couch stretch (1 min each), squat hold (30-60 seconds), 2 rounds of: 10 air squats + 10 shoulder rolls + ankle/calf stair stretch, then 10 cossack squats (5 each) + 10 leg swings + 10 reps 90/90 hip stretch (5 each side), warm up back squats…

Back Squat

10/5/3/1/1/1 (Up to a heavy single for the day)

3 x 3+ reps @ 85%

*First two sets should be 3 reps, then do a 3 + set

3 Rounds (1:1)

12 Thrusters 95/65#

15 Pull Ups

*Rest 1 minute

3 Rounds (1:1)

9 Thrusters 115/80#

12 Chest to Bar Pull Ups

*Rest 1 minute

3 Rounds (1:1)

6 Thrusters 135/95#

9 Bar Muscle Ups

*Make sure to rest 1 minute AFTER your rest time is up for that round.

Session 2

Warm up - couch strertch, elevated pigeon stretch, pec stretch on wall or rig, 2 rounds of: 10 light dumbbell snatches, 10 cossack squats (5 each side) + 10 shoulder rolls. Stretch extra as needed…

3 Rounds

20 Land Mine V Sit Press

30 Dumbell Snatch 50/35#

2 Rounds

20 Land Mine V sit Press

20 Dumbell Snatch 70/50#

1 Rounds

20 Land Mine V Sit Press

10 Dumbell Snatch 100/70#

Push Jerk (From rack)

3 Waves of:

3 Reps

2 Reps Heavier

1 Rep Heavier

*Each round try and get a bit heavier than the round before

Push Jerk

-Continue to work up to a heavy single for the day

Wednesday January 13th

Session 1

Warm up - couch stretch, pigeon stretch, squat hold, ankle/stair stretch, 2 rounds of: 15 calorie row + 15 air squats + 50 single unders, then 2 rounds of: 7 deadlifts (warm up weight) + 10 wall ball

Every 4:00 x 4 Rounds

90 Double Unders

30 Wall Ball 20/14#

50’ Hand Over Hand Sled Drag (BW)

Rest 4 minutes

Every 4:00 x 4 Rounds

30 GHD Sit Ups 

15 Deadlifts 315/225#

Session 2

Warm up - crossover symmetry, pigeon stretch, couch stretch, 2 sets of: 5 slow hang muscle cleans + front rack stretch + 10 clean deadlifts + 10 air squats + 10 cossack squats (5 each side), then 1 rounds of: 15 calorie ski erg + 5 light squat cleans + 5 x 5 sec hold in bottom of ring dip + dip out of it. then work up in weight to barbell weight and start workout…

Alternating Minutes x 21 minutes

15/12 Calorie Ski Erg

2 Squat Cleans + 3 Front Squats

15 Strict Ring Dips

Tuesday November 12th

Session 1

Warm up - 2 rounds of: 15 calorie bike erg + 300m Jog + 1:00 squat hold + ankle/calf stretch + leg swings (10 each way)

5 Rounds (New round every 7:00)

400m Run

1:00 Recovery Bike Erg (Low damper, 90 rpm’s)

400m Run

10/8 Calorie Bike Erg

*Every round, increase the number of calories on the bike erg by 5/4 calories until your last round is 30/24 Calories.

Session 2

Power Snatches

5 reps EMOM x 5 minutes 95-135

*Rest 1 Minute

3 reps EMOM x 5 minutes 125-185

*Rest 1 Minute

1 reps Every 0:30 seconds x 5 minutes (up to 245)

*Rest 1 Minute

*Rest 5 minutes

AMRAP 5 minutes 

5 Power Snatch 75-115 lbs (1:1)

EMOM x 5 minutes

5 Push Jerk Heavy

*Touch and go for these.

5 x 2 Push Jerk (Building up weight each set above what you used for the EMOM above)

5 Strict CTB Pull Ups after each set