Category: Uncategorized

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.

Home Gym

Weightlifting. Snatch.
10,8,6,4,2. Increase weight each sets.
Rest 2min b/t sets.

Conditioning.
5min Amrap.
5 Hang snatch 60/40kg.
5 Bar facing burpee.
Rest to full recovery.
Repeat 5min Amrap.

Home Workouts.
Minimal & No equipment.

Conditioning.
20min Amrap.
4 Lateral burpee over object.
*6/arm Hang power clean.
24 Air squat.
*Can sub 10 Light barbell hang power clean

Midline strength.
3 sets.
B1. 60sec McGill curl up.
Rest 60sec.
B2. 20-30sec/side Side plank (Rest 20sec b/t sides).
Rest 60sec.
B3. 60sec Bird dog. Rest 60sec

No equipment.
Conditioning.

20min Amrap.
4 Lateral burpee over object.
10 Rucksack Hang power clean.
24 Air squat.

Midline strength.
As above.

Home Gym

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

Conditioning.
500m/400m Row.
20 Hspu.
500m/400m Row.
15 Hspu.
500m/400m Row.
10 Hspu. 500m/400m Row.
5 Hspu.
Sub Row with 400m Run or 1000m/800m Bike
Hspu: Scale as needed.

Home Workouts
Minimal & No equipment.
Strength/Skill
16sets (8min) On every 30sec 1 Split jerk.
Add load if possible.
If using DB/KB alternate arms each set.

Conditioning.
400m Run.
20 Hspu.
400m Run.
15 Hspu.
400m Run.
10 Hspu.
400m Run.
5 Hspu.
Sub Run with 500m/400m Row. 1000m/800m Bike
Hspu: Scale as needed.

No equipment.
Strength/Skill.
16 sets (8min) On every 30sec 1 Rucksack Split jerk.
Add load if possible.

Conditioning.
As above.

Home Gym

Strength. Week 8.
A. Back squat. 5 @ 65%. 5 @ 70%. 5 @ 75%. 5 @ 80%.
Rest 2-3min b/t sets.
B. Front squat. 5 @ 60%. 3 sets 5 @ 65%.
Rest 2-3min b/t sets.

Conditioning.
A. 5min omem 8-10 Thrusters 42.5/30kg (30sec time cap).
Rest 3min.
B. 5min omem 8-10 Box jumpers 24/20 (30sec time cap).
Rest 3min.
C. 5min omem 5 Thrusters + 5 Box jump overs.

Home Workouts
Minimal & No equipment.
Warm up.
3 sets.
10 Alt reverse lunge with overhead swing (Light weight if possible).
10/leg Single leg toe touch.
5 Squat jump for height).

Minimal equipment.
Strength.
A. 3 sets. 50′ Barbell Overhead walking lunge.
Rest 90sec b/t sets.
Increase weight each set of possible.
Using DB/KB perform 25′ each arm.

B. 3 sets 10-12 Snatch RDL’s.
Rest 90sec b/t sets.
Using DB/KB perform 8/side Single leg RDL.

Conditioning.
A. 10min omem.
Odd. 30sec Alt DB snatch.
Even. 30sec Flutter kicks.
Rest 4min.
B. 10min omem.
Odd. 30sec Glute bridge march.
Even. 30sec Alt Hang clean.
No DB/KB sub light barbell.

No equipment.
Strength.
A. 3 sets. 50′ Rucksack Overhead walking lunge.
Rest 90sec b/t sets. Challenging weight.

B. 3 sets 10-12 Rucksack RDL’s.
Rest 90sec b/t sets. Challenging weight.

Conditioning.
A. 10min omem.
Odd. 30sec Rucksack hang snatch.
Even. 30sec Flutter kicks.
Rest 4min.
B. 10min omem.
Odd. 30sec Glute bridge march.
Even. 30sec Rucksack Power clean.

Home Gym

Weightlifting. Snatch.
10min omem. 3 Hang snatch.
Keep light to moderate weight. Focus extension & speed under the bar.

Conditioning.
10min Amrap.
50 DB facing burpee.
50 DB Clean & Split jerk (Switch hands anytime).
Remaining time Amrap Wall ball (Sub Squat jumps).

Home Workouts.
Minimal & No equipment.
Warm up.
3 sets.
8/leg Staggered stance toe touch.
8 Sumo squats.
8/side High pull.

Minimal equipment.
Conditioning.
25min Amrap.
20 Russian swings.
20 Goblet squat.
200′ Shuttle run (Done in 8×25′).
20 Clean & Jerk (Switch arms any time).
20 Toe touch Jumping jack.

No equipment.
Conditioning.
25min Amrap.
20 Odd object Russian swings.
20 Rucksack front squat.
200′ Shuttle run (Done in 8×25′).
20 Rucksack Clean & Jerk.
20 Toe touch Jumping jack.