Archive

Strength endurance.

Back rack Forward lunge.

15min build to heavy 10 rep/leg.

Conditioning.

7min Amrap.

15 Ab mat sit up.

12 Alt KB Clean & Jerk.

9 Russian swings.

See whiteboard for RX+. RX. Scaled. Fitness.

Conditioning.

20min Amrap.

20/17 Cal (Row/Ski/Bike).

15 Burpee.

50 Double/Single unders.

Saturday Session.

Skill. Touch & Go Deadlift.

Conditioning. Teams of 2.

20min YG,IG.

6 Deadlift.

9 Box jump overs or Step overs 24/20.

12 Wall ball 10’/9′ 9/6kg.

See whiteboard for RX+. RX. Scaled. Fitness.

Barbell skill work.

A. 5min omem

20sec Hang power clean. Rest 40sec.

Rest 2min.

B. 5min omem

20sec Push press. Rest 40sec.

Conditioning.

4 sets 3min Work/60sec Rest.

12 Lateral hops over BB.

6 Hang power clean.

12 V up.

6 Push press.

(Start where you finish each set).

See whiteboard for RX+. RX. Scaled. Fitness.

Home Gym

Weightlifting. 6-8 sets. 2 position clean (1 Low hang + 1 Floor).
Rest 2min b/t sets.

Conditioning.
4-5 sets.
400m Run.
15 Toes to bar.
20 SA DB Hang P. Clean 22.5/15kg (Switch hands every 5 reps). Rest 90sec b/t sets.

Home Workouts
Minimal & No equipment
Warm up.
3 sets.
20 A march.
20 Toe walks.
20 Heel walks.
10/leg Single toe touch.

Minimal equipment.
Conditioning.
4-5sets.
400m Run.
20 V up.
20 SA DB Hang P.Clean (Switch hands every 5 reps).
Rest 90sec b/t sets.

No equipment.
Conditioning.
4-5 sets.
400m Run.
20 V up.
20 Rucksack Hang P.Clean (Switch hands every 5 reps).
Rest 90sec b/t sets.

Home Gym

Strength. Week 10. Strict press. 5 @ 60%. 3 @ 70%. 2 @ 80%. 2 @ 95%. 1 @ 103%.
Rest as needed b/t sets.

Conditioning.
10min Amrap.
21/17 Cal Row/Bike.
15 Hand release push up.
9 Strict pull up.

Home Workouts
Minimal & No equipment.
Warm up.
3 sets.
5/side Quadruped T-spine rotations.
5 Inch worm to Down dog.
20 Alt Knee raises w/t overhead reach.

Midline strength.
A.
3 sets.
A1. 20sec Star plank.
Rest 20sec.
A2. 20sec Star plank.
Rest 60sec.
A3. 60sec Ipsilateral Deadbug (Same arm & leg).
Rest 60sec.

Conditioning.
4 sets.
4min Amrap.
20 Hspu (Scale as needed).
20 Object facing burpee.
20 Weighted box step overs.
2min rest b/t Amrap.

Home Gym

Strength. Overhead squat.
15min Build to heavy 3 (2sec pause in bottom position on 1st rep).
Barbell taken from floor.

Conditioning.
5RFT.
9 Snatch grip deadlift 60/40kg.
7 Hang power snatch.
5 Overhead squat.

Home Workouts.
Minimal & No equipment.

Warm up.
3 sets.
10 Alt reverse lunge w/t Overhead swing.
10 Sumo squats.
30sec Handstand hold (Back to wall).

Minimal equipment.
Strength.
3 sets.
A1. *40sec Overhead Single arm Split squat.
Rest 20sec.
40sec OH SA Split squat.
Rest 80sec.
A2. 30sec/leg Glute bridge hold.
Rest 60sec.
*No equipment. Use Rucksack or Odd object.

Conditioning.
6-8 sets. 90sec Work/30sec Rest.
6 Goblet squat.
8 Sit up.
10 Single arm sumo deadlift (Switch arms each rd).
Start where you finish.

No equipment.
Conditioning.
6-8 sets. 90sec Work/30sec Rest.
6 Rucksack Front squat.
8 Sit up.
10 Rucksack sumo deadlift.
Start where you finish.

Home Gym

‘Running Clock’
0.00-6.00. Establish 1RM Clean & Jerk.

6.00-7.00 Rest.

7.00-16.00. 9min Amrap.
15 Toes to bar.
10 Deadlift 60/40kg.
5 Clean 60/40kg (Any style).

16.00-22.00. Establish 1RM Clean & Jerk.

Home Workouts
Minimal & No equipment
Warm up.
3 sets.
20 A march.
20 Toe walks.
20 Heel walks.
10 Sumo squat.

Conditioning.
5RFT.
1000′ Shuttle run (10 x 100′).
50 Air squat

Home Gym

Strength. Week 9. Bench press. 5 reps @ 60,65,70,75%.
Rest as needed. If you established a new 1RM last week. Use that for %’s.

Conditioning.
5 sets. 2min Amrap.
4 DB Devils press.
6 Ring Dip.
8 Chest to bar.
Rest 60sec b/t sets. Start where you finished.

Home Workouts
Minimal & No equipment.
Warm up.
3 Sets.
10 reps of Y’s, T’s, W’s.
5-8 Sphinx push up.
5-8 Jefferson curl with overhead reach.

Minimal equipment.
Strength.
12min Amrap for Quality.
10-12/arm Floor press.
10-15 Bicep curls.
10-15 Overhead tricep extensions.
Rest as needed b/t movements.

Conditioning.
10min Amrap.
4/leg Single leg RDL (DB/KB).
5 Deck squat.
6/arm Single arm High pull (DB/KB).
7/arm Single arm Push press (DB/KB).

No equipment.
Strength.
4 sets.
30sec Hand release push up.
30sec Rest.
8-10 Rucksack Bicep curls @ Tempo 2121.
30sec Rest.
8-10 Chair dips @ Tempo 2121.
Rest as needed b/t sets.

Conditioning.
10min Amrap.
4/leg Single leg Prisoner a Good mornings.
5 Deck squats.
6/arm Odd object High pull.
7/arm Odd object Push press.