May 4-May 10
Monday
400 m walk or jog
50 bicep curls
50 lunges
50 press
50 clungers
Monday Murph prep
Run 400
10 rounds
2 pull up
5 push up
10 squats
Run 400
3 ab holds for one minute each choose any 3
Plank
Reverse plank
Hollow hold
Side plank
Handstand
Pike
Hollow rock
Tuesday
3 rounds
10 freestyle
10 breast stroke
10 Superman
15 minute amrap
Go up and back down stairs
5 burpees
20 kb or object swings
10 oh press or push ups
8 Turkish get ups
Stretch for 10-15 minutes
Wednesday
Bottom of squat hold for a total of 2-3 minutes
Use this time to practice being comfortable and feeling strong
Pvc or towel pass through 15
Oh squats practice. Use a towel or pvc and let’s practice. 10 minutes
Will post videos for modifications
3 rounds
30 oh squat w pvc or towel
30 push ups
30 box jump/90 jump rope/ jumps for height
Cool down walk 400 m
Find 2 new stretches and implement them into your routine for the rest of the week
Thursday
1 min hamstring stretch
10 walk outs (push up position and back to standing)
10 Plank to downward dog
X2
10 rounds take your time no rush
1 narrow push up
1 normal push up
1 wide push up
Emom 20 minutes
Work for whole minute count reps
1 shoulder taps
2 reverse crunch
3 squat with side kick
4 up down planks
5 rest
Friday
2 rounds
Runner strides
10 1 leg squat to lowest bench you can
10 walk outs
Murph prep
.5 mile run
5 round
5 pull up
10 push up
15 squats
.5 mile run
100 sit ups
Every time you break :20 plank and 10 push ups
April 27-May 3
Monday April 27
3 rounds as warm up:
5 air squats w/alternating 1-arm reach overhead
10 alternating toe touches from plank position
10 big arm circles forward + 10 big arm circles backward
+
Every :60 for 16:00
1st:10-15 goblet squats or dumbbell squats (or LIGHT front squats with barbell)
2nd: :30 hollow hold
3rd: :30 jumping jacks
4th: :30 superman hold
+
3 rounds for time:
20 alternating reverse goblet lunges (holding DB or KB at chest)
10 burpees
20 air squats
10 burpees
+
2-3 rounds NFT:
12 leg raises
20 shoulder taps in plank position or in handstand position against wall
Tuesday April 28
3 rounds as warm up:
8 good mornings
:15-:30 side plank per side
:30 pec stretch per side
+
Every :90 for 5 sets:
1st: 6-8/side 1-arm dumbbell/KB Z-press, 20x1 tempo (2 seconds on the way down, 1 second pause at the top)
2nd: :45 solid strict pull up accumulation, use band if necessary. If no pull up bar, do banded pull downs or bent over KB/DB/barbell rows. Focus on engaging the lats with every row/pull
+
15:00@steady pace
400m run/500m row/20 burpees
15 kettlebell/dumbbell swings or 15 very light power cleans
15 box jumps or 30 jumping jacks
+
3 sets:
:30 sit ups
:30 rest
:30 mountain climbers
:30 rest
Wednesday April 29
3 rounds as warm up:
:30 alternating side lunges
:45 flutter kicks
100m jog or 150m row
+
4-6 sets:
8-10 dumbbell/wall ball/barbell squat cleans, LIGHT, touch and go (don’t let go of bar or put dumbbells down
:60 rest
:30-:60 plank
:60 rest
+
AMRAP in 12:00
30 double unders or 60 single unders or 60 jumping jacks
16 DB/barbell thrusters/wall balls
30 double unders or 60 single unders or 60 jumping jacks
8 V-ups
+
NFT:
400m cool down walk
Thursday April 30
3 rounds as warm up:
1-2 wall walks
:10-:15 star plank per side
10-15 light banded pass throughs
+
Every 3:00 for 5 sets:
5-7 DB/KB/barbell romanian deadlifts, 31x1 tempo (3 seconds down, 1 second at the bottom hovering right at the shins, 1 second at the top)
:30 handstand hold or plank with feet elevated
+
Every 3:00 for 5 sets:
10 shoulder to overhead w/DBs or barbell
200m run or row/60 single unders
+
2-3 rounds NFT:
12 weight oblique bends per side using DB/KB/moderate object
10 scap push ups w/:01 pause each rep
Friday May 1
3 rounds as warm up:
:30 bottom of squat hold
:15-:30 hang from pull up bar or 10 big arm circles
5 hand-release push ups or 5 light DB push press per arm
+
Every :60 for 10:00
1st: :30 strict toes to bar/hanging knee raises/leg raises
2nd: 30 meter farmers carry
+
For 20:00
800m run or 1000m row
AMRAP in remaining time:
5 pull ups or bent over rows
10 push ups
15 squats
+
2-3 rounds NFT:
20 russian twists w/light DB or light object
12-15 banded pull aparts
April 20-April 26
Monday April 20
3 rounds as warm up:
14 alternating reverse lunges
5 V-ups
5 glute bridges to sit ups
+
Every :60 for 15:00
1st: 12 reverse alternating lunges w/DBs/KB/barbell on shoulders
2nd: :30 bent knee hollow rocks
3rd: :30 steady box jump overs or :30 jumping jacks if no box
+
AMRAP in 10:00
14 goblet squats or air squats
14 T-hand release push ups (bring hands out to the side then bring them back in before each push up)
200m run/250m row/12 burpees
+
NFT:
Accumulate :60/side star plank
Accumulate 2:00 superman hold
Tuesday April 21
3 rounds as warm up:
10 good mornings
10 banded pass throughs or 10 big arms circles
5 jumping squats
+
3-5 sets:
10/side 1-arm DB or KB push press (use your legs!) with a :01 pause at the top
:60 rest
12 tricep dips off bench/chair/box
:60 rest
+
3 rounds for time:
21 deadlifts (moderate barbell/KB/DB. Do good mornings if no weight)
21 bar-facing burpees
21 sit ups
+
2-3 rounds NFT:
:30 handstand hold/pike plank with feet on box/regular plank
6-8 external rotations/side (use either VERY LIGHT WEIGHT or water bottle, something light)
Wednesday April 22
3 rounds as warm up:
12 air squats
:30 seated straddle stretch
:30 flutter kicks
+
Every :90 for 5 sets:
1st: 6-10 dumbbell front squats/barbell front squats, 3030 tempo (3 seconds down, 3 seconds up)
2nd: :45 double unders/single unders or :45 jumping jacks
+
3 sets for total reps:
:60 wall balls/thrusters/air squats
:60 pull ups/bent over DB/KB/barbell rows
:60 wall walks or plank ups (4 plank ups=1 wall walk)
:60 rest
+
2-3 rounds NFT:
4 plank rotations per side
40m farmers carry with DB/KBs/water jugs/whatever you have to hold per hand!
Thursday April 23
3 rounds as warm up:
5 no push up burpees
:30/side pec stretch
10 toe touches
+
Every :60 for 15:00
1st: 2-4 power clean singles, build so last set is tough/moderate (if no barbell, 8 kettlebell swings)
2nd: :30 alternating single leg V-ups
3rd: 10m/side 1-arm DB/KB overhead carry (or use moderate object)
+
For time:
20 burpees
40 alternating DB snatches or 20 moderate power cleans
20 burpees
40 alternating 1-arm DB hang clean and jerks or 20 moderate shoulder to overhead with barbell
20 burpees
+
NFT:
Accumulate 60 russian twists
Accumulate 80 alternating DB/KB/barbell curls
Friday April 24
3 rounds as warm up:
12 alternating side lunges
:45 mountain climbers
:45 sit ups
+
Every 2:00 for 6 sets:
:30 bottom of a squat hold (focus on solid depth)
3-6 strict pull ups OR 3-6 bent over KB/DB rows per side
+
2 rounds for time:
15 thrusters (use light DBs/KBs/barbell)
200m run or :60 jumping jacks
15 toes to bar/knee raises/leg raises on ground
200m run or :60 jumping jacks
+
NFT:
Easy 400m cool down walk
April 13-April 19
Monday April 13
3 rounds as warm up:
12 alternating toe touches from plank position
:30 jumping jacks
:30 flutter kicks
+
Every :60 for 15:00
1st: 8 touch and go deadlifts, moderate (use barbell, DBs, KBs. If no weight, do 8 slow good mornings)
2nd: :30 hollow hold
3rd: 100m jog/:30 jump rope/:30 lateral jumps
+
For time (15:00 cap)
100 double unders or 100 single unders
21 burpees
75 double unders or 75 single unders
15 burpees
50 double unders or 50 single unders
9 burpees
*if you do not have a jump rope, do 50-35-20 jumping jacks
+
2-3 rounds NFT:
8 V-ups
10/side quadruped hip extensions
Tuesday April 14
3 rounds as warm up:
6 squat w/alternating 1-arm reach overhead
6 plank rotations per side
10 hand-release push ups
+
5 sets:
6-8 goblet squats or light front squats, 33x1 tempo (3 seconds down, 3 seconds in the bottom)
:60 rest
:15/side star plank
:60 rest
+
AMRAP in 12:00
15 wall balls OR 10 light thrusters w/barbell or DBs
15 sit ups
200m run/250m row/10 burpees
+
2-3 rounds NFT:
10 cat cows
:30-:45 weight overhead hold (use weight, DBs, or KBs)
Wednesday April 15
3 rounds as warm up:
:30 mountain climbers
:30 flutter kicks
:30 jumping jacks
:30 rest
+
5 sets:
1-arm DB or KB standing shoulder press, 8 per side (barbell=8 strict press)
If no weights, do 8 slow and controlled push ups
:60 rest
4-6 strict toes to bar/strict hanging knee raises/leg raises on ground
:60 rest
+
4 sets for total reps:
:30 strict handstand push ups or hand-release push ups
:30 rest
:30 rest
:30 kettlebell swings/dumbbell power cleans/barbell power cleans, 65/95
:30 rest
+
NFT:
400m cool-down walk, make it a farmers carry if you want to be extra
Thursday April 16
3 rounds as warm up:
100m run/150m row or 7 burpees
10 alternating reverse lunges
12 banded pass throughs
+
Every :60 for 10:00
1st: 6 split squats on L leg (hold DBs, KBs, or barbell on back, or do unweighted), 30x1 tempo (3 seconds down, explode up. You should be going MUCH SLOWER than the guy in the video)
2nd: 6 split squats on R leg, 30x1 tempo
+
Every :60 for 10:00
1st: :30 russian twists w/light DB/KB, no weight is okay too!
2nd: 8-10 glute bridges w/:01 pause at top
+
2 rounds for time:
75 air squats
50 alternating DB snatches/KB snatches/empty barbell snatches
+
2-3 rounds NFT:
10 1-arm DB/KB scap retractions per side
:30 crunches
Friday April 17
3 rounds as warm up:
10 toe touches
2 wall walks
+
Every :90 for 5 sets:
1st: :45 handstand walk practice/handstand hold practice/plank if you’re not comfortable going inverted
2nd: :45 double under practice/:45 single unders/:45 jumping jacks
+
3 rounds @ steady pace:
400m run/500m row/20 burpees
3 wall walks
15 box jump overs/15 lateral jumps over barbell/DB/KB/odd object
3 wall walks
+
2-3 rounds NFT:
:30 superman hold
15 curls w/DBs/KBs/barbell/laundry detergent or whatever odd objects you have!
Saturday April 18th
A) 3 rounds as warm up:
:30 mountain climbers
:30 flutter kicks
:30 Samson Stretch
B) EMOM for 8 Min
Min 1: 10 Box Jumps
Min 2: 100 M “Sprint”
C) 7 rounds of
25' Hand Stand Walk or 5 Walk outs
20 Pistols (alternating) you can do these off a chair or bench
25' Hand Stand Walk or 5 Walk outs
15 KB/DB/Bookbag Swings 32/24kg
25' Hand Stand Walk or 5 Walk outs
Rest 1:1
April 6-April 12
Monday April 6
3 rounds as warm up:
5 alternating squats w/single arm reach overhead
12 banded pass throughs or :30/side pec stretch on wall
+
Every :90 for 5 sets:
1st: 10 goblet squats, 2020 tempo (2 seconds on the way down, 2 seconds on the way up)
2nd: :45 plank, feet elevated if possible
+
AMRAP in 10:00
10 air squats
9 R arm DB/KB snatches
10 push ups
9 L arm DB/KB snatches
+
2-3 rounds not for time:
12 curls (barbell, KB, DB, or use anything you can find)
Strength piece- Use whatever equipment you have for the goblet squats- dumbbell, KB, wall ball, bumper plate. If no equipment, do air squats.
Workout- Use KB, DB, or very light barbell for snatches. If you don’t have any equipment, choose something you can safely move from ground to overhead (can of soup, water jug, etc)
Tuesday April 7
2 rounds as warm up:
:30 jumping jacks
:30 rest
:30 hollow rocks
:30 rest
:30 mountain climbers
:30 rest
+
Every :60 for 15:00
1st: :30 double unders/single unders/jumping jacks
2nd: 5 romanian deadlifts, 31x1 tempo (3 seconds down, 1 second at the bottom, 1 second at the top) does not need to touch the ground, should hover right at mid-shin or a little lower
3rd: :30 handstand hold against wall or :15/side plank
+
3 sets for total reps:
:60 burpees
:60 sit ups
:60 toes to bar/knee raises
:60 rest
+
10:00-20:00 cool down walk or mobility of choice
EMOM- use whatever equipment you have for the deadlifts (barbell, KB, or DBs) if no equipment, do good mornings at the same tempo
Workout- if you do not have access to a rig for toes to bar, do leg raises laying on the ground
Wednesday April 8
3 rounds as warm up:
10 alternating side lunges
10 hand-release push ups
+
5 sets:
12 alternating DB/KB/Barbell front rack reverse lunges
:60 rest
6/side 1-arm DB/KB shoulder press or 6 barbell strict press
:60 rest
+
For time:
30-20-10
Thrusters or wall balls
400m run after each set
+
2-3 sets NFT:
20 shoulder taps, either in plank or in wall walk position
16 russian twists w/WB, KB, DB, bumper plate, or whatever light object you can find
Strength piece- Use whatever equipment you have for the alternating reverse lunges. Try to use that same weight for the strict press. If no equipment, do unweighted lunges and 12 hand-release push ups
Workout- Use whatever equipment you have for thrusters. If you only own one DB or KB, do 15 thrusters per side, then 10 per side, then 5 per side. If you have a wall ball, do wall balls. If you don’t have equipment, do air squats.
For the run- if you are unable to run, perform 20 burpees instead
Thursday April 9
3 rounds as warm up:
:30 high knees
12 alternating toe touches from plank position
:30 plank march
+
Every :60 for 12:00
1st: 5-7 light touch and go power cleans/dumbbell cleans/russian KB swings (if no equipment, do 5-7 tuck jumps)
2nd: :30 supine plank or table hold
3rd: 12-15 light banded pull aparts or 12-15 scap push ups if no band
+
15:00 @steady pace:
10/side 1-arm DB or KB rows or 10 bent over barbell rows (If no equipment, use light object)
200m run or 250m row (or 10 burpees if no running)
12 V-ups
1/side light turkish get up w/DB, KB, or light object
+
NFT:
Accumulate :60/side star plank
Friday April 10
3 rounds as warm up:
:30 air squats
:30 superman hold
50 single unders or 50 jumping jacks
+
Every 2:00 for 6 sets:
5 1&¼ goblet squats or front squats w/barbell (if no equipment just do air squats)
:20-:30 hollow hold
+
8 sets:
:20 jumping squats
:10 rest
+
8 sets:
:20 sit ups
:10 rest
+
10:00-20:00 easy walk cool down or mobility
Saturday April 11th
A) 2 rounds as warm up:
:30 jumping jacks
:30 Samson Stretch
:30 hollow rocks
:30 Glute Bridges
:30 mountain climbers
:30 Downward Dog
B) 7 Rounds Work to Rest Ratio = 1:1
10 Russian Kettlebell Swing #34k
10 Box Jumps #24
200 M Run
10 Burpees
10 Wall Balls #30
Notes: Use whatever you have to swing for the Kettlebell Swing (KB, Db, Bookbag with water bottles in it, Take a 25 lb steel plate and put a hand towel through the center 2” hole.) For the Wall Balls you can do thrusters with an empty bar or use dbs. If you only have plate weight you can load a steel 25 lb plate in the from rack and do thrusters. If no weight, do jump squats.
C) Bicep and Tricep
100 Reps of Bicep Curls
100 Reps of Dips or elbow extension with a band.