Thursday April 8th
AM Session
Warm up - crossover symmetry activation, couch stretch (60 sec each side), elevated pigeon stretch (60 sec each side), straddle hamstring stretch (60 sec each side), 20 air squats, 2 rounds of: 10 shoulder rolls + twisted cross stretch + 10 OHS (barbell)
EMOM x 10 minutes
Hang Squat Clean + Squat Clean 75-80%
4 Rounds
2:00 AMRAP
20 DB Box Step Overs 50/35
Max KBS #70#55
*Rest 2 minutes after each AMRAP.
PM Session
Warm up - spiderman stretch, squat hold, calf/ankle stair stretch, leg swings (10 each way), 2 rounds of: 200m jog + 10 shoulder rolls + twisted cross stretch (30 sec each) + 10 kip swings + 10 push ups
For time:
200m Run
1-2-3-4-5-6-7-8-9-10 Muscle Ups
Wednesday April 7th
AM Session
Warm up - crossover symmetry, couch stretch, straddle hamstring stretch, 5:00 echo bike easy, 90/90 hip opener (3-4 reps each side), 100 single unders, calf/ankle stair stretch, 1-2 rope climbs (slow)
5 Rounds for time
100 Double Unders
6 Rope Climbs 15’
Rest 10-15 minutes
10 Rounds with 3 Min Rest (Super Threshold Sets)
20 Sec Max Cal Echo Bike
PM Session
Warm up - 2 rounds of: 10 shoulder rolls + 10 bench (bar) + 15 calorie row, then spiderman stretch, twisted cross stretch, 5-10 GHD Sit ups, warm up to bench weight (sets of 5-8 reps)
AMRAP 15 minutes: Maintain a moderate pacing 155 BPM Heart Rate. This should not break you off.
15/12 Calorie Row
12 GHD Sit Ups
9 Bench (Bodyweight/.75BW)
Deadlifts + 25’ Unbroken HSW (if you drop go back to start)
5,5,5,5,5
*Build up to a heavy set of 5 reps for the day. Rest as needed
Tuesday April 6th
AM Session
Warm up - couch stretch, spiderman stretch, squat hold, leg swings (10 each way), 2 rounds easy of: 200m Run + 400m bike erg + calf/ankle stair stretch
3 Rounds
800m Bike
30 Air Squats
400m Run
2 Rope Climbs (if they are here in time)
*Rest 1 minute
2 Rope Climbs (if there are here in time)
400m Run
30 Air Squats
800m Bike
*Rest 1 minute
PM Session
Warm up - crossover symmetry activation, couch stretch, spiderman stretch, 90/90 hip opener (3-4 reps each side), 2 rounds of: 10 shoulder rolls + 10 kip swings + 10 barbell hang power clean + 10 barbell shoulder to overhead, work up in weight and hit 5 reps of each movement @ weight…
10 Rounds (1:1)
12 Toes to Bar
9 Hang Power Cleans 155/105#
6 Shoulder to Overhead 155/105#
Monday April 5th
AM Session
Warm up - couch stretch (60 sec each), elevated couch stretch (60 sec each side), spiderman stretch, straddle hamstring stretch, 2 rounds of: 15 air squats w/hip circle + 15 shoulder rolls + 10 single leg bridge (5 each side) + ankle/calf stair stretch
Back Squats
2 x 8 reps @ 50%
*Just warm up and prep work here, nothing crazy. Work on moving well and finding a good balance and path for your squat.
A) Low Body Tri Set @65% or 6.5 RPE W/45 Sec Rest
7,8,9,10+
Front Squat
DB Split Squats
Leg Press
B) Snatch
2 Reps Every 90 sec for 10 Rounds @75%
1 x Max Rep Hang Snatch at 65% (use straps)
C) Snatch Pulls
4 x 2 reps @ 100%
*Work a strong pull with the legs from the floor and extension with the legs at the top.
PM Session
Warm up - Spiderman stretch, straddle hamstring stretch, pigeon stretch, 90/90 hip opener (3-4 reps each side), twisted cross, squat hold.
Rowing Intervals
5 x 5 minute Row. Every 90 Sec 4-6 Muscle Ups then 2:30 rest between sets
*First interval (1) is easy, build up pace over the next 3 intervals increasing intensity each one (2,3,4), and then the last interval (5) should be just moderate like your second one.
5 Sets for quality
8 Strict Deficit HSPU 4/2”
8 Cable Mid Row
*Rest 60-90 sec between sets
Saturday March 4rd
Running Workout
2 x 2:00 @ mile Pace
w/2 minutes rest between each
4 x 1:30 @ 800 Pace
w/2;30 minutes rest between each
6 x 60 sec @ 400 Pace
w/ 3:min Rest between each
Warm up - crossover symmetry activation, couch stretch, pigeon stretch, spiderman stretch, 2 rounds of: 10 shoulder rolls + 15 air squats w/hip circle + 10 walking lunge steps + 0:20 sec HS Hold (Freestanding practice)
25 Bench Press @ BW
Then
AMRAP 7 minutes:
15/12 Calorie Bike Erg
50’ DB Front rack Walking Lunge 50/35#
50’ Handstand Walk (25’ Increments, 1 x obstacle)
*Rest 3 minutes
AMRAP 7 minutes:
15/12 Calorie Bike Erg
50’ DB Front rack Walking Lunge 50/35#
50’ Handstand Walk (25’ Increments, 1 x obstacle)
Then
25 Bench Press @body weight
Cash out
4 sets of:
25 GHD Sit Ups
12 L Sit Strict Pull Ups
*Rest 1-2 minutes after each set.
Friday April 2nd
Warm up - crossover symmetry activation, couch stretch, elevated pigeon stretch, 2 x 15 air squats w/hip circle w/spiderman stretch between sets, 2 rounds of: 10 shoulder rolls + 5 strict press + 5 push press + 5 split jerk + twisted cross stretch (30 sec each side)
3 Sets @ 80-85% of 1RM Strict Press
1 Strict Press + 1 Push Press + 1 Split Jerk
3 Sets @ 85% of 1RM Push Press
1 Push Press + 1 Split Jerk
3 Sets @ 85% of 1RM Split Jerk
1 Split Jerk
We are looking for a Sub threshold to Super threshold effect here. In the first piece you should work to a HR that is stabilized at 90% of threshold. During you min rest work on collecting as much oxygen as possible pulling with your diaphragm and driving your HR down as low as you can. During the second piece you start slow and consistent but finish at super threshold/lactic deflection point. Immediately work on the recovery breaths. Don’t lay on the ground.
3 Rounds of:
21 Row Calories
15 Hang Muscle Snatch (this should be a moderate weight that you can do unbroken)
21 Row Calories
15 Toes to Bar (unbroken)
*Rest 1 minute
9 BMU -> This is a an unbroken set if you cannot do 9 do what you can then do CTB
21 Row Calories
15 Burpees
21 Row Calories
*Rest 2 minutes between rounds. Women row 18 calories.