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Home Gym

Weightlifting. 6-8 sets 3 position Power Snatch (1 High hang + 1 Hang + 1 Floor).
Rest 2-3min b/t sets. Good footwork. No starfishing!

Conditioning.
75 Split Snatch 35/25kg (Alternate legs each reps).
Every time you break complete 50 Double unders.

Home Workouts.
Minimal & No equipment.
Warm up.
3 sets. 10/leg Staggered stance Prisoner good mornings.
8/Leg Leg lifts + 10sec Isometric hold on last rep.
5 Squat jumps.

Conditioning.
A. 6min Amrap.
21 Single arm Split snatch.
15 Toes to object or V up.
9 Box jump step down.

Rest 3min.

B. 6min Amrap.
21 Box jump step down.
15 Single arm Split snatch.
9 Toes to object or V up.

Rest 3min.

C. 6min Amrap.
21 Toes to object or V up.
15 Box jump step down.
9 Single arm Split snatch.

No equipment use Rucksack for Split snatch and alternate legs each rep.

Home Gym

Strength. Week 9. Strict press. 5 reps @ 60,65,70,75%.
Rest as needed b/t sets.

Conditioning.
8min Amrap.
12 Kipping Hspu.
12 Bar facing burpee.
12 Cal row/bike.
Rest 2min.
6min Amrap.
8 Kipping Hspu.
8 Bar facing burpee.
8 Cal row/bike.

Home Workouts.
Minimal & No equipment.
Warm up.
3 sets.
10/side Side plank rotations.
10 Alt Single arm Down dog.
8 Sphinx push up.

Minimal equipment.
Strength.
3 sets.
A1. 5-8 Barbell Z press or 5-8/arm Single arm Seated press (Rest 15sec b/t sides).
Rest 60sec.
A2. 20sec Bent over row Isometric hold (Towel).
Rest 90sec.

Conditioning.
8min Amrap.
12 Kipping Hspu.
12 Object facing burpee.
60 Double unders/Single unders.
Rest 2min.
6min Amrap.
8 Kipping Hspu.
8 Object facing burpee.
30 Double unders/Single unders.

No equipment.
Strength.
3 sets.
A1. 5 Shspu (Use deficit if possible)
Rest 60sec.
A2. 20sec Bent over row Isometric hold (Towel).
Rest 90sec.

Conditioning.
As above.
Sub lateral line hops for Double unders.

Home Gym

Deload. Front squat.
4 sets 5 @ 60-70%.
Rest as needed b/t sets.

Conditioning.
12min Amrap.
6/leg Back rack forward lunge (Choose challenging weight).
6 Strict Toes to bar.
6 Box jump overs 30/24″.
6 Sumo deadlift high pull (Same weight as lunges).

Home Workouts.
Minimal & No equipment.
Warm up.
3 sets.
Lunge matrix/side.
5 Baby makers.
60sec Bird dog.

Strength.
3 sets.
1. 30sec Front rack Split squat (Right) Tempo 21X1.
Rest 30sec.
2. 30sec Staggered stance RDL (Right) @ Tempo 21X1.
Rest 30sec.
3. 30sec Front rack Split squat (Left).
Rest 30sec.
4. 30sec Staggered stance RDL (Left).
Rest 30sec.

Conditioning.
9min Amrap.
*6 Power Clean & Jerk (Right).
16 Air squats.
*6 Power Clean & Jerk ((Left).
16 Alt Crossover forward lunge.
*Use DB or KB.
No equipment. Use Rucksack or Odd object.

Home Gym

Weightlifting. 10min on every 30sec 1 Power snatch.
Increase weight every 5 sets.

Conditioning.
Hero Wod. ‘Holleyman’
5 Wall ball.
3 Hspu.
1 Power Clean 100/70kg.
Scale as needed.

Home Workouts.
Minimal & No equipment.

Warm up.
3 sets 20 ‘A’ march.
20 steps Toe walk.
20 steps Heel walk.
20/leg Single leg hops.

Conditioning.
30min Amrap.
400m run.
200m Single arm Farmers carry.
50m Waiters carry (Right).
50m Waiters carry (Left).

No equipment use Odd object for carries.

Home Gym

Strength. Week 8 Bench press 5 @ 70%. 5 @ 80%. 3 @ 85%. 2 @ 90%. 1 @ 100+%. Go for new 1RM if feeling good.
Rest as needed b/t sets.

Conditioning.
3 sets.
4min Amrap.
60 Double unders/Single unders.
8 Single arm Split jerk 22.5/15kg (Right).
6 BBJO 24/20.
8 SA Split jerk (Left).
Rest 2min b/t Amraps.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
5 Inch worm + Push up.
10/leg Single leg RDL (Use weight).
30sec Handstand hold (Back to wall).

Minimal equipment.
30min. 2min Work/60sec Rest.
60 Double unders/Single unders.
4 Single arm Devils press (Right).
20 Air squat.
4 Single arm Devils press (Left).
Start next Amrap where you finish.

No equipment.
30min. 2min Work/60sec Rest.
60 Lateral Line hops.
8 Push up + shoulder taps.
20 Air squat.
8 No push up Down/Up.
Start next Amrap where you finish.

Home Gym

Weightlifting. 6-8 sets
3 position Power clean
(1 High hang + 1 Hang + 1 Floor).
Rest 2-3min b/t sets. Good footwork. No starfishing!

Conditioning.
3 sets.
20 Alt DB snatch 22.5/15kg.
10 Toes to bar.
40 Walking lunge (BW).
10 Toes to bar.
5 Hang power clean (Increase weight each set. Suggested weights 80/55kg. 85/60kg. 90/62.5kg).
10 Toes to bar.
Rest 3min b/t sets.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
5 Kang squat.
10 Russian swings.
3/leg Single leg Broad jump (Land 2 footed).

Midline Strength.
3 sets.
B1. 60sec McGill curl up.
Rest 60sec.
B2. 60sec Rotating plank (20sec side, 20sec forearm, 20sec side).
Rest 60sec.
B3. 60sec Bird dog.
Rest 60sec

Minimal equipment.
Conditioning.
3-4 sets.
20 Alt DB snatch.
15 V up.
40 Walking lunge (BW).
15 V up.
20 Hang DB clean.
15 V up.
Rest 3min b/t sets.

No equipment.
Conditioning.
3-4 sets.
20 Rucksack Power snatch.
15 V up.
40 Walking lunge (BW).
15 V up.
20 Rucksack Hang clean.
15 V up.
Rest 3min b/t sets.

Home Gym

Strength. Week 8. Strict press. 5 @ 60%. 3 @ 70%. 2 @ 80%. 2 @ 90%. 1 @ 95%.
Rest as needed b/t sets.

Conditioning.
30-20-10-20-30 Cal row/bike.
Shoulder to overhead 42.5/30kg.

Home Workouts.
Minimal & No equipment.
Warm up.
3 sets. 5/leg Reverse lunge with lateral overhead reach.
8/side Split squat with overhead reach.
30sec/arm Overhead hold.

Minimal equipment.
Strength.
5 sets 5 reps Strict press in split jerk stance.
Rest as needed b/t sets.
Increase weight each set if possible or Increase tempo.
Using DB/KB perform 5 reps/side @ tempo 21X1.

Conditioning.
10min Amrap.
20 Single arm Hang power clean.
10 Single arm Shoulder to overhead.
5 Lateral burpee over object.
Sub DB with light barbell.

No equipment.
Strength.
5 sets 5 reps Rucksack Strict press in split jerk stance.
Rest as needed b/t sets. Increase weight each set if possible.

Conditioning.
10min Amrap.
20 Rucksack Hang power clean.
10 Rucksack Shoulder to overhead.
5 Lateral burpee over object.

Home Gym

Strength. Test week. A. Back squat. 5 @ 60%. 3 @ 70%. 2 @ 80%. 2 @ 90%. 1 @ 95%. 1 @ 103%.
Rest as needed b/t sets.
B. Front squat 3 sets 4 @ 75%.
2min rest b/t sets.

Conditioning.
5min Amrap.
10 Deadlift 60/40kg.
15 Med ball clean 9/6kg.

Minimal & No equipment.
Warm up.
3 sets.
10 Prisoner Good mornings.
10/side Single leg Glute bridge.
60sec Deadbug.

Minimal & No equipment.
Strength.
3-4 sets.
A1. 10/side. Single leg RDL. (Rest b/t sides). Use Barbell, DB or KB. Rucksack no equipment.
Rest 60sec.
A2. 3-5/leg Single leg broad jump (Rest b/t legs).
Rest 90sec.

Conditioning.
3 sets
4min Amraps/Rest 2min b/t Amraps.
20 Ground to overhead (Use Barbell, DB or KB. Rucksack no equipment)
20 Weighted box step overs.

Home Gym

Weightlifting.
4 sets 5 Power Clean & Jerk.
Complete *15 Box jump 24/20 before each set.
Increase weight each set.
Rest 2-3min b/t sets.
*Any style allowed. Must show control on top of box.

Conditioning.
3RFT.
12 Kettlebell swings 32/24kg.
20/15 Cal row/bike.
25’/arm Single arm Overhead walking lunge.
20/15 Cal row/bike.

Home Workouts
Minimal & No equipment.

Conditioning.
2 sets 10min Amrap.
Rest 5min b/t sets.

*10 Single arm Devils press (No push up).
10 Deck squats.
*10 V up.
100′ Farmers carry (Switch hands anytime).
Add 5 reps each rd.
Add 50′ Farmers carry each rd.
*No equipment 10 Target burpee. Moderate weight Rucksack for Farmers carry.

Home Gym

Strength. Week 7.
Bench press. 5 @ 65%. 5 @ 70%. 5 @ 75%. 5 @ 80%.
Rest as needed b/t sets.

Conditioning.
12min Amrap.
10 Pull up.
*5-8 Strict Ring dip.
10 Toes to bar.
5-8 Shspu.
*Sub Hand release push up or Deficit push up.

Home Workouts.
Minimal & No equipment.

Minimal equipment.
Strength
4 sets. 10-12/arm Single arm Floor press.
Into 10-15 Hand release push up.
Rest 2min b/t sets.

Conditioning.
10min Amrap.
*10 Thrusters.
30 Double unders/Single unders/Lateral line hops.
*10 Deadlift.
30 Double unders/Single unders/Lateral line hops.
*BB 42.5/30kg. Sub BB with DB/KB.

Finisher.
3 sets 10-15 Bicep curls.
Rest 60-90sec b/t sets.

No equipment.
Strength.
4 sets 20-30sec Handstand hold.
Rest 20sec
60sec Amrap Hspu (Strict or Kipping).
Rest as needed b/t sets.

10min Amrap.
10 Rucksack Thrusters.
30 Double unders/Single unders/Lateral line hops.
10 Rucksack Deadlift.
30 Double unders/Single unders/Lateral line hops.

Finisher.
3 sets 10-15 Bicep curls.
Rest 60-90sec b/t sets.