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.
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.
