Tuesday February 16th
Warm up - Couch stretch (30-60 sec each side), pigeon stretch (30-60 sec each side), 2 Rounds: 200m Run + 15 calorie bike erg, then leg swings (10 each direction), 10 cossack squats (5 each side), hamstring stretch, calf/ankle stair stretch (30-60 sec each side).
9 Rounds
20 Kbs 55-70 lbs
200m Run
20/15 Calorie Bike Erg
*Rest 1 minute after each round.
10 Rounds for time
3 Power Cleans (Touch and Go)
10 Push Ups (hands on plates)
15 GHD Sit Ups
IF your are feeling it:
Power Cleans
7 x 1 rep @ 85%
*Rest around 60-90 seconds between lifts.
Monday February 15th
AM Session
Warm up - Crossover symmetry, couch stretch, squat hold, 2 rounds of: 10 air squats + 10 cossack squats + 10 walking lunge steps + 90/90 hip drill (3 reps each side) + leg swings + calf/ankle stair stretch.
Back Squats
10,10,5,3,3,3
*Work your way up to a heavy triple for the day!
Drop Set
1 x 5 reps @ heavier than our last 2 x 5 a couple weeks ago.
8 Rounds
60 Double Unders
12 SHSPU
6 Muscle Ups
*Rest 1 minute after every 2 rounds
PM Session
Warm up - couch stretch, worlds greatest stretch, calf/ankle stair stretch, twisted cross stretch, 2 rounds of: 10 shoulder rolls + 10 push ups + 10 calorie row, 2 rounds of: 8 muscle snatch + 8 OHS + 0:30 squat hold, work up in weight and do 5 snatch + 5 OHS + 5 burpee…
4 Rounds
10 Power Snatch 115/80#
15 Overhead Squats 115/80#
20 Bar Facing Burpees
25/20 Calorie Row
*Work:Rest = 1:1.
Thursday February 10th
AM Session
Warm up - couch stretch, squat hold, pigeon stretch, worlds greatest stretch, 2 rounds of: 10 air squats + 10 cossack squats + ankle/calf stair stretch + 90/90 hip opener (3 reps each side) + 5 jump squats (for height)
Back Squats accommodating resistance 25%
4x10 @ 65%
AMRAP 25 minutes
15/12 Calorie Bike Erg
5 Muscle Ups
50’ Single Arm OH Walking Lunge 70/50#
*After every 3 rounds completed, REST 1 MINUTE.
PM Session
Warm up - crossover symmetry, shoulder rolls, squat hold, pigeon stretch, 2 rounds of: 10 hang power cleans (bar) + 10 push ups + 10 air squats + cossack squat stretch, warm up to workout weight and do a couple SHSPU between sets.
6 Rounds for time
8 Hang Power Cleans 185/125# (No bouncing)
12 Strict HSPU
18 GHD Sit Ups
Wednesday February 10th
AM Session
Warm up - crossover symmetry, shoulder rolls, couch stretch, pigeon stretch, then w/lighter dumbbells 2 rounds of: 5 single arm strict press (each) + 5 power clean and jerk + 5 wide stance Double DB Snatches + 10 air squats + 10 cossack squats + 10 push ups
3 Rounds, because I like my hate with a splash of bitterness and resentment…hahahaha
10 Devil Press 50/35#
15 DB Clean and Jerk 50/35#
20 DB Push Press 50/35#
@ 30:00 Start
For time:
100 Toes to Bar
*Every break, complete 10/7 Strict Ring Dips (On the high rings)
@ 50:00 Start
5 Rounds (Every 2:00 start new set)
12 Burpee Box Jump
PM Session
Warm up - crossover symmetry, couch stretch, spiderman stretch, 2 rounds of: 15 shoulder rolls + 10 push ups + 15 air squats + 10 barbell deadlift
EMOM x 10 minutes (Same minute)
3 Bench 70-75%
7 Ring Row (feet Up)
Rest 10 minutes
For time
100 Double Unders
21 Deadlift 225/155
100 Double Unders
15 Deadlift 225/155
100 Double Unders
9 Deadlift 225/155
Rest 10 minutes
21-15-9
Push Jerk 135/95#
Barbell Bent Over Row
Tuesday February 9th
AM Session
Warm up - 500m easy row warm up, couch stretch, spiderman stretch, squat hold, 2 rounds of: 5 single arm DB press (each arm) + 10 shoulder rolls + 10 light DB snatches (alternating) + 15 air squats
21-15-9
Calorie Row
Strict HSPU
*Rest 3 minutes
21-15-9
DB Snatch 75/55#
GHD Sit Up
*Rest 3 minutes
21-15-9
Calorie Row
Strict HSPU
*Rest 3 minutes
21-15-9
DB Snatch 75/55#
GHD Sit Up
PM Session
Warm up - couch stretch, pigeon stretch, 2 rounds of: worlds greatest stretch (3 reps each side) + 10 air squats + 10 cossack squats + ankle/stair stretch, then 10 power cleans w/barbell, 10 power cleans w/light weight + 5 burpee over bar, work up to weight and roll into workout…
5 Rounds (1:1)
6 Power Cleans 135-185 lbs
12 Bar Facing Burpees
In the next 20:00
-Work up to 1RM Power Clean and Jerk!
Monday February 8th
Warm up - crossover symmetry, couch stretch, pigeon stretch, worlds greatest stretch, hamstring smash (on bar), Ankle/Calf stretch w/dball on knees in bottom of squat. 2 rounds of: 10-15 air squats + 90/90 hip opener (3-4 reps each side) + 10 cossack squats (5 each side)
Back Squats
10/10/5/3
1,1,1 increasing in weight to a heavy single for the day! Try and go just a touch heavier than your last single!
1 x 4RM
10 Rounds
4 Muscle Ups
12 Wall Ball 30/20#
Rest 10 minutes
10 Rounds
8 Chest to Bar Pull Ups
25’ Handstand Walk (Sub could be 4-8 SHSPU)
PM Session
Warm up - crossover symmetry, 2 rounds of: 10 shoulder rolls + 10 OHS + spiderman stretch, + ankle/calf stair stretch + squat hold w/twist (reach up with one hand then the other), then barbell warm up until loose… 5 High Pull + 5 Muscle Snatch + 5 OHS
3 Rounds
18/15 Calorie Bike Erg
9 Squat Snatch 135/95#
Rest 1:1
3 Rounds
18/15 Calorie Bike Erg
6 Squat Snatch 185/125#
Rest 1:1
3 Rounds
18/15 Calorie Bike Erg
3 Squat Snatch 225/155#
Thursday February 4th
AM Session
Warm up - crossover symmetry, couch stretch, pigeon stretch, 2 rounds of: 10 air squats + 10 cossack squats + 90/90 hip opener (3 reps each side) + calf/ankle stretch.
Back Squats
2 x 10 reps warm ups
2 x 5 reps heavier
1 x 3 reps heavier
2,2,2 (Up to a heavy double for the day
Drop Sets
2x5 @ 85%
3 Rounds for time
30/25 Calorie Row
30 Wall Ball 30/20#
30 GHD Sit Ups
15 Muscle Ups
PM Session
Warm up - Couch stretch, straddle hamstring stretch, ankle/stair stretch, lat/pec stretch, 2 rounds of: 10 shoulder rolls + 50 single unders + front rack barbell stretch + 5 squat cleans (barbell)
4 Rounds
100’ Handstand Walk
100 Double Unders
10 Squat Cleans (185/225/265/285 - 125/155/175/185)