Tuesday May 18th
Warm up - crossover symmetry activation, couch stretch, straddle hamstring stretch, 2 rounds of: 200m jog + 30’ HSW + 10 calorie bike, leg swings and calf/ankle stretches as needed…
8 Rounds
20/16 Calorie Bike Erg
400m Run
10 OHS #135#95
*3 Minutes rest after every 3 rounds
Power Snatches
5 x 10 reps
*Rest 90 seconds after each set.
*Work up in weight each set starting at 135/95#.
Power Snatch
5 x 1 rep
*Building up in weight each set to a moderately heavy single for the day!
PM Session
Warm up - crossover symmetry activation, twisted cross stretch, straddle hamstring stretch, 2 rounds of: 10 single arm DB clean and jerk (light) + 10 push ups + 5 strict pull ups, then warm up to bench and DB weight and get a few pull ups before starting…
8 Rounds for time
5 Bench 225/145#
10 Single Arm DB Hang Clean and Jerk 80/60#
15 Pull Ups
Ski Erg
10 x 250m super threshold
w/1 min rest between intervals.
Monday May 17th
Warm up - couch stretch, pigeon stretch, 90/90 hip opener, 2 rounds of: 15 air squats (w/hip circle + 10 seated good mornings + Bulgarian split lunges (5 each leg, as low as you can)
Row Interval :30 Threshold pace :30 Sec Recovery Pace x20
Barbell Walking Lunges
3x20 55-65% of back squat max
Rest 2 Min
3x70% of max pull ups
5 Rounds (1:1)
30 GHDSU
15 Yard HSW
3 Legless Rope Climbs
Warm up - couch stretch, elevated pigeon stretch, twisted cross stretch, straddle hamstring stretch, work your way through 5-10 reps of each movement as a warm up!
For time
50 Calorie Ski
50 Reverse Hypers 50% of Max Back Squat
400 M Sandbag Carry (bear hug) 100 lbs
50 Wall Ball 20/14#
50 Ring Dips
50 Wall Ball 20/14#
400 M Sandbag Carry (bear hug) 100lbs
50 Reverse Hypers 50% of Max Back Squat
50 Calorie Ski
Saturday May 15th
Warm up - couch stretch, straddle hamstring stretch, 90/90 hip opener, twisted cross stretch, 20 air squats w/hip circle, 2 rounds of: 10 shoulder rolls + 10 kip swings + 10 barbell thrusters, warm up to thruster weight and get a few double unders to warm up…
Famers Carry Max Distance 10 Min - Use a trap bar, rickshaw, KBs, DB, Whatever you want @.75% Body Weight
3-5 Rounds
2-3 Pin Press (top 50% ROM)
3-5 High Incline DB Bench Press
5 Snatch High Pull From the Hang
20 Sec Max effort arms only Echo Bike
For Max Reps 95/65
5 Min Double Under
5 Min Hang Clean Thrusters
3 Min Double Under
3 Min Hang Clean Thrusters
1 Min Double Under
1 Min Hang Clean Thrusters
Friday May 14th
Warm up - couch stretch, pigeon stretch, 90/90 hip opener, 2 rounds of: 15 air squats (w/hip circle + 10 seated good mornings + Bulgarian split lunges (5 each leg, as low as you can)
.25 Mile Bike
15 Back Squats 135/95#
.25 Mile Bike
12 Back Squats 135/95#
.25 Mile Bike
9 Back Squats 135/95#
Rest 5 min
.25 Mile Bike
12 Back Squats 185/135#
.25 Mile Bike
9 Back Squats 185/135#
.25 Mile Bike
6 Back Squats 185/135#
Rest 5 min
.25 Mile Bike
9 Back Squats 225/155#
.25 Mile Bike
6 Back Squats 225/155#
.25 Mile Bike
3 Back Squats 225/155#
Rest as Needed
With a partner for time:
400 Sand Bag Carry 100 lbs
Then,
3 Rounds Each (1:1)
12 Toes to Bar
6 Deadlifts 315/225#
3 Rounds Each (1:1)
12 Toes to Bar
4 Deadlifts 365/245#
3 Rounds Each (1:1)
12 Toes to Bar
2 Deadlifts 405/275#
3 Rounds Each (1:1)
12 Toes to Bar
1 Deadlifts 455/(heavy singles)#
Then,
400 Yard Sand Bag Carry 100 lbs
Wednesday May 12th
Warm up - crossover symmetry activation, 20 shoulder rolls, couch stretch, elevated pigeon stretch, 2 rounds of: 5 Split squats (Each leg, lunge stance, as deep as you can go into lunge) + 10 seated barbell good mornings (on bench) + twisted cross stretch (30 sec each side x 2).
Barbell technique: Muscle Snatch + Power Snatch + Squat Snatch: work up to 60%
Snatch Triples
9 x 3 reps up to 80sh%
Snatch Singles
1,1,1 Above what you hit for your triple for the day
5 Rounds for time
24 GHD Sit Ups
9 Overhead Squats 135/95#
Rest 10 minutes
5 Rounds for time
6 Bar Muscle Ups
6 OHS 165/115#
Tuesday May 11th
Warm up - 3 min jog + leg swings + calf/ankle stair stretch + squat hold/spiderman stretch, 3 x 50yd strides, warm up to sled weight and roll into workout building as you go!
8 Rounds
400m Run @5k pace
8 Deadlift #225/185
400m Recovery Row
PM Session
Warm up - couch stretch, twisted cross stretch, spiderman stretch, 20 shoulder rolls, 10 single arm DB press (5 each arm), 20 air squats (w/hip circle), 2 rounds of: 3 strict chin ups (w/4-5 second eccentric)
12-9-6
Stone from ground to chest #185
3-2-1
Rope Climbs
Push Jerk
5 x 5 reps @ 70-75% (Of 1RM power clean)
*All sets at the same weight