Wednesday 9/22
2 Rounds
0:20 Hanging Tuck Hold
10 Leg Raises (On paralletes)
10 Goblet Squats (w/2 sec pause in bottom & Hip circle around shins)
10 KB “Hip Shifts” (Go to YouTube and search “KB Hip Shift Squat university”)
2 Rounds
8 Curtsey Squats
3 x 0:10 Adductor MB Squeeze w/glute bridge
Deadlift
1x4/60,70,75,85% Training max
Emom 10
4 Deadlift @60%
4 Rounds (Every 5 Min)
20 Cal Row
7 Muscle Ups
20 Burpees
BBBW (Bobs Big Back Wednesday)
Monday W1 9/19
Clean
1x3/60,70,75,85% Training max (Add 10 lbs from the start of last cycle)
Emom 10
3 cleans @60%
2 Rounds
0:10 Tuck Hold
0:10 L-Sit Hold w/slow leg raises
10 Goblet Squat w/2-3 sec pause in bottom (hip circle band around shins)
3 x 0:10 Adductor Med Ball Squeeze (Lying in bridge position, butt slightly elevated off floor)
5 Rounds (New round every 3:00)
400m Run
10 Thrusters 115/75#
AMRAP 5 minutes
3 Rounds of:
5 Ring Muscle Ups
5 Wall Walks
Then, with any time remaining, Max Calorie Bike Erg
Rest 3 minutes and repeat.
3 Sets
20 Toe touches (Legs straight up in the air, reach and touch toes like a v-up)
12 Weighted Hip Extension (W/empty bar on back)
10 Double DB Bent Over Rows w/pause @ top
10 Plate Raises
Thursday 9/15
15 Min Hip Flow
Use your own or this is a good one
A1) Nordic Curl 4x8
A2) GHD Bent Knee Extensions 4x12
A3) Machine Hamstring Curl 4x24
B)
Every 2:00 x 10 Rounds
5 Strict Deficit HSPU
15 Wall Ball 20/14
10 Toes to Bar
Wed 9/14
4 Sets for quality
10 L-Sit Leg Raises (Support on parallel bars and then raise toes as high as possible)
10 Goblet Squats (w/2-3 sec pause in bottom, holding KB)
0:20 Tuck Hold (Hold on Paralletes hips as high as possible behind hands.)
10 Curtsey Squats (each leg)
6 Rounds for time
400m Run
40 Yard Sled Push
40 Yard Sand Bag Carry (Bear Hug)
BBW =-)
Tuesday 9/13
10 Rounds (New round every 3:00)
15/12 Calorie Row
10 Burpee Over Rower
6 KB STO
De-Load Week
4 Rounds for quality
0:10 Tuck Hold
0:30 seconds Hollow Body Hold
10 Goblet Squats w/pause @ bottom for 3 sec each rep
Power Clean
3 EMOM for 10 Min @55%
AMRAP 20 minutes (Or 10 rounds, whichever comes first)
3 Strict Muscle Up
15 Bar Dips
30 Air Squats
Reverse Hyper
4x20 @50% Squat Max
4x15 Round Back GHD Ext