Tuesday October 9th
AM Session
Warm up - couch stretch, pigeon stretch, 2 rounds of: 10 cal ski erg + 10 light DB Snatch + 5 GHD Sit Ups + 5 Chin Ups, then banded bully shoulder stretch, shoulder rolls, spiderman stretch, then warm up peg board climb…
With a partner…
AMRAP 20 minutes
100 Calorie Ski Erg
80 Dumbell Snatch 50/35#
60 GHD Sit Ups (Together, same time)
20 BW Ring Row
Cash out
3-4 Sets for quality
4-6 Weighted Strict Pull Ups
8-12 DB Bench
PM Session
Warm up - spiderman stretch, squat hold, ankle/calf stair stretch, quad smash (barbell), twisted cross stretch, pigeon stretch, 2 rounds of: 15 air squats + 15 band pull aparts + 10 shoulder rolls + 10 Romanian deadlifts
EMOM x 5 minutes
1 Deadlift to Knee
1 Power Clean
1 Hang Power Clean
*Build up in weight each set!
EMOM x 5 minutes
1 Pause Power Clean (Pause @ knee)
*Build up in weight each set!
5 Rounds for time
400m Run
30 Wall Ball 20/14#
20 Leg Curls or KBs 70/53
Monday November 8th
Build the sesh you want. Don’t skip the squats. Work your weaknesses. If you plan to do it all break it up so intensity reigns supreme. INTENSITY>EVERYTHING
Warm up - couch stretch, pigeon stretch, squat hold, voodoo floss knees/quads + 15 air squats (each leg), 90/90 hip opener stretch, spiderman stretch, 2 rounds of: 0:30 HS Hold + 20 band pull aparts + 10 push press + 2 skin the cat. Then 2 x 10 reps jump squats, then work up to squat weight.
Back Squat
1x8@65%, 1x8@70%, 1x6@75%, 1x6@80%
5 rounds
1/2 Mile Bike
12 Push Press 135/95#
9 Bar Muscle Ups
*Rest 60 seconds after each round.
Cash out
3 Sets for quality
15 Ring Dips
10 Strict TTB
Squat Snatch
3 reps @ 75% EMOM x 4 minutes
2 reps @ 80% EMOM x 4 minutes
1 reps @ 85% EMOM x 4 minutes
For time
2000m Row
Right into…
3 Rounds
100 Weighted Double Unders
100’ Handstand walk
Monday October 25th
Squat: 1x8@65. 1x8@70, 1x6@80, 1x6@85
3 Sets for warm up w/barbell:
3 Overhead squats
3 Sotts Press
3 Rounds (Every 3:00 start new round)
300m Row
9 Squat Snatch 62.5%
*Rest 2 minutes after all 3 rounds.
3 Rounds (Every 3:00 start new round)
300m Row
6 Squat Snatch 67.5%
*Rest 2 minutes after all 3 rounds.
3 Rounds (Every 3:00 start new round)
300m Row
3 Squat Snatch 72.5%
*Pick weights where you can get some rest after each round!
PM Session
Warm up - 3-5 min foam roll hips/quads/back, couch stretch, pigeon stretch, squat hold, ankle/calf stretch, 20 shoulder rolls, 30 band pull aparts, voodoo floss quads/knees + 15 air squats (each side), 2 sets of: 8 DB Press (double dumbell) + 10 Romanian deadlifts + 10 v-ups, then warm up weight…
Power Clean and Jerk
7 x 1 reps
*Building up in weight each set! Start your sets around 60%.
4 Rounds (1:1)
30/24 Calorie Echo Bike
20 Toes to Bar
10 Parallete HSPU
Wednesday October 20th
Warm up - couch stretch, pigeon stretch, quad smash w/barbell, 0:30 HS Hold, banded tricep stretch, banded bully stretch, twisted cross stretch, 2 x 20 air squats (vary stance width) w/20 shoulder rolls between each, ankle/stair calf stretch, 2 sets of: 10 barbell thrusters + 50’ light sled push, then work up in workout weight.
For time
12 Front Squats 135/95#
100’ Sled Push (+135/95#)
9 Front Squats 135/95#
100’ Sled Push (+135/95#)
6 Front Squats 135/95#
Rest until 15:00 and REPEAT a second time through!
Bike Cal Repeats
15 Cal Super Threshold
2 Min rest
5 Rounds for time
10 Deadlifts 315/225#
20 GHD Sit Ups
30 Push Ups
Tuesday October 19th
10 Rounds with 30 Sec Rest Per Round
3 Hang Squat Cleans 205/145#
6 Bar Muscle Ups
6 Rounds (New round every 3:00)
10 Alternating Dumbell Snatch #70#50
14 Toes to Bar
18/14 Calorie Ski Erg
Strict Press
10@60% 8@65% 6@70% 6@75% 6@80%
Monday October 18th
Warm up - couch stretch, pigeon stretch, squat hold, shoulder rolls, twisted cross stretch,
Squat: 1x10,8,6,6,6 (60,65,70,75,80%)
3 rounds of: 0:45 HS Hold + 7 Strict L-Pull Ups + 10 Single Arm DB OHS (5 each arm), then work up to workout weight…
For time:
500m Row
21 Overhead Squats 155/105#
500m Row
15 Overhead Squats 155/105#
500m Row
9 Overhead Squats 155/105#
Rest until the 15:00 mark
For time:
500m Row
21 Parallete Handstand Push Ups
500m Row
15 Parallete Handstand Push Ups
500m Row
9 Parallete Handstand Push Ups
Cash out
3 Sets for quality
2 Seated Legless Rope Climb 15’
20 Strict Ring Dips
Extra:
For Quality 18 min
40/32 Cal Bike (threshold Pace NOT SUPER THRESHOLD)
30 TTB
120 Speed Step
30 GHD SU
Friday October 15th
Warm up - couch stretch, pigeon stretch, twisted cross stretch, leg swings, calf/ankle stair stretch, 4 x 50yd strides w/5 air squats before each stride
Squat: 10@60% 8@65% 8@70% 8@75%
4 Rounds for time
800m Run
3 Rope Climbs 15’
12 Sand bag over shoulder
Rest as Needed
8 Rounds (1:1)
9 Deadlifts #275/195
12 Burpee to Touch
15/12 Calorie Echo Bike