Category: Uncategorized

Home Gym

Strength. Week 6.
Bench press. 4 @ 70%. 4 @ 75%. 4 @ 80%. 4 @ 85-90%.
Rest as needed b/t sets.

Conditioning.
10min Amrap.
30 Double unders/Single unders.
2/arm Turkish get up (DB/KB).
30 Double unders/Single unders.
10 Hspu (Scale as needed).

Home Workouts
Minimal equipment.

Strength/Skill
10min omem.
2 Power jerk + 3 Split jerk (Moderate weight).
If using DB/KB alternate arms each rd.

Conditioning.
10min Amrap.
30 Double unders/Single unders.
2/arm Turkish get up (DB/KB).
30 Double unders/Single unders.
10 Hspu (Scale as needed).

No equipment.
Strength/Skill.
10min omem.
Rucksack 2 Power jerk + 3 Split jerk (Moderate weight).

Conditioning.
10min Amrap.
30 Lateral line hops.
2/arm Turkish get up (Odd object).
30 Lateral line hops.
10 Hspu (Scale as needed).

Home Gym.

Weightlifting. Clean. 5 sets Clean 1.1 (10-15sec rest b/t reps). Pause 2 sec at mid thigh. Keep weight <80%. Technique focus today. Conditioning. 'Choose your own path' 60 Deadlift 70/45kg. 45 Hang power cleans. 30 Jerks. Scale weight as needed. Partition reps anyway.

Home Gym

Weightlifting. Clean.
5 sets Clean 1.1 (10-15sec rest b/t reps). Pause 2 sec at mid thigh. Keep weight <80%. Technique focus today. Conditioning. 'Choose your own path'. Partition reps anyway. 60 Deadlift 70/45kg. 45 Hang power cleans. 30 Jerks. Scale weight as needed.

Home Gym

Weightlifting. Clean.
5 sets Clean 1.1 (10-15sec rest b/t reps). Pause 2 sec at mid thigh. Keep weight <80%. Conditioning. 'Choose your own path'. Partition reps anyway. 60 Deadlift 70/45kg. 45 Hang power cleans. 30 Jerks. Scale weight as needed. Home Workouts. Minimal & No equipment. Warm up. 3 sets. 5 Kang squat. 10 Russian swings. 3/leg Single leg Broad jump (Land 2 footed). Minimal equipment. Strength. 4 sets A1. 15-18 double barrel Front rack or Goblet squat. Rest 60sec. A2. 14 Wall sit marches. Rest 60sec. Conditioning. 12min Amrap. 10 Front rack reverse lunge (Right side). 10 Front rack reverse lunge (Left side). 30 Russian twists. R+L = 1 rep. 10 Single leg RDL (Right side). 10 Single leg RDL (Left side). 30 Hollow rocks. No equipment. Strength. 4 sets A1. 15-18 double barrel Rucksack Front squat. Rest 60sec. A2. 14 Wall sit marches. Rest 60sec. Conditioning. 12min Amrap. 10 Front rack reverse lunge (Right side). 10 Front rack reverse lunge (Left side). 30 Russian twists. R+L = 1 rep. 10 Rucksack staggered stance RDL (Right side). 10 Rucksack staggered stance RDL (Left side). 30 Hollow rocks.

Home Gym

Strength. Week 6.
Strict press. 5 @ 70%. 5 @ 80%. 3 @ 85%. 2 @ 90%. 1 @ 100%. Rest as needed b/t sets.

Conditioning.
4-6 sets.
3min Complete 400m Run Buy in.
Remaining time Amrap
10 Ring push up (Sub DB push up or Hand release push up).
10 Pull up (Sub Bent over rows).
Rest 90sec b/t sets

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
10 Good mornings.
Lunge matrix/side.
5/arm Upright row.

Minimal equipment.
Light BB cycling.
A. 4 sets. 30sec Amrap. Hang power snatch (Sub Alt Hang DB/KB snatch).
Rest 90sec b/t sets.

Rest 3-5min.

B. 4 sets. 30sec Hang Power clean & jerk (Sub Alt Hang DB/KB C&J).
Rest 90 b/t sets.

No equipment.
A. 4 sets. 30sec Amrap. Rucksack Hang power snatch.
Rest 90sec b/t sets.

Rest 3-5min.

B. 4 sets. 30sec Rucksack Hang Power clean & jerk.
Rest 90sec b/t sets.

Minimal & No equipment.
Conditioning.
3-5 sets.
30sec Burpee over object.
Rest 30sec.
30sec Double unders/Single unders/Lateral line hops.
30sec Burpee to target 6″.
Rest 90sec.

Home Gym

Strength.Week 7.
A. Back squat. 5 @ 70%. 5 @ 80%. 3 @ 85%. 2 @ 90%. 1 @ 100%. Rest as needed b/t sets.
B. Front squat. 5 @ 65%. 4 @ 70%. 4 @ 75%. 4 @ 80%.
Rest 2min b/t sets.

Conditioning.
8min Amrap.
8 Power snatch 35/25kg.
8 Toes to bar (Sub V up).
8 Box jump 24/20.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
10/side Quardruped T-spine rotations.
10 Alt Curtsy squats.
5/arm Push press.

Minimal equipment.
Conditioning.
30min Broken Amrap. 30sec work/30sec rest.
7 Single arm Thrusters (Switch arms each rd).
9 Toes to bar (Sub 14 Sit up).
50′ Shuttle run.

No equipment.
Conditioning.
30min Broken Amrap. 30sec work/30sec rest.
7 Rucksack Thrusters.
14 Sit up.
50′ Shuttle run.

Home Gym

Weightlifting.
90sec Amrap Clean & Jerk @ 80% of max. (Full clean. No power clean. Any style of jerk allowed).
Spend time warming up well before the 90sec Amrap.

Conditioning.
100 Wall ball.
80 Cal row/bike.
60 Toes to bar.
40 Hang DB Split snatch (Switch every 5 reps).
20m/arm Single arm DB overhead walking lunge.

Home Workouts.
Minimal & No equipment.

Warm up.
3 sets.
10 Sumo squats.
5 Inch worm.
10/leg Glute bridge.

Conditioning.
50 Air squat.
10 Burpee.
40 Forward lunges.
10 Burpee.
30 Alt DB Clean.
10 Burpee.
20 Alt Single arm Down dog.
10 Burpee.
30 Alt DB Snatch.
10 Burpee.
40 Forward lunges.
10 Burpee.
50 Air squat.

No equipment sub Rucksack or Odd object for weighted movements.

Home Gym

Strength. Week 5.
Bench press. 4 @ 75%. 2 sets 4 @ 80%. 4 @ 80-85%.
Rest as needed b/t sets.

Conditioning.
Power ‘Elizabeth’.
21-15-9
Power clean 62.5/40kg.
Ring dip. Sub DB push up or Hand release push up if no rings.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
10 reps of each Y’s, T’s, W’s.
5/arm 1/2 Kneeling press.
30sec Handstand hold.

Minimal equipment.
Strength.
10min omem.
2 Push press + 1 Power jerk + 1 Split jerk (Moderate weight). If using DB/KB alternate arms each rd.

Conditioning.
15min Amrap.
6 Jump switch lunges.
12 Hand release push up.
20 Crossbody SL V up.

No equipment.
Strength.
10min omem. Rucksack stoh complex.
2 Push press + 1 Power jerk + 1 Split jerk.

Conditioning.
15min Amrap.
6 Jump switch lunges.
12 Hand release push up.
20 Crossbody SL V up.

Home Gym.

Weightlifting.
6 sets.
On every 90sec complete 6 Bar facing burpee + 1 Snatch. Increase weight every set if possible.

Conditioning.
A.
10-8-6-4-2 Power snatch 52.5/35kg.
30 Double unders after each rd.
Rest 3min.
B.
2-4-6-8-10 Overhead squat 52.5/35kg.
30 Double unders after each rd.

Home Workouts
Minimal & No equipment.

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

Minimal equipment.
Strength.
4 sets
A1. 10-15 double barrel Front rack or Goblet squat.
Rest 60sec.
A2. 14 Wall sit marches.
Rest 60sec.

Conditioning.
20-16-12-8-4 Alt Single arm snatch (DB/KB/Odd object).
30 Double unders/Single unders after each rd.
Rest 3min.
4-8-12-16-20 Alt Single arm Clean & Jerk (DB/KB/Odd object).
30 Double unders/Single unders after each rd.

No equipment.
Strength.
4 sets
A1. 10-15 double barrel Rucksack front squat.
Rest 60sec.
A2. 14 Wall sit marches.
Rest 60sec.

Conditioning.
20-16-12-8-4 Rucksack snatch.
30 Lateral line hops after each rd.
Rest 3min.
4-8-12-16-20 Rucksack Clean & Jerk.
30 Lateral line hops after each rd.

Home Gym

Strength. Week 6.
A. Back squat. 6 @ 70%. 6 @ 80%. 3 @ 90%. 2 @ 95%.
Rest as needed b/t sets.
B. Front squat. 5 @ 65%. 4 @ 75%. 2 sets 4 @ 80%.
Rest 2.30min b/t sets.

Conditioning.
3-5 sets.
6 Box jump overs 24/20 (No touch).
Rest 15sec.
12 Unbroken Sumo deadlift (Choose challenging weight but can complete reps unbroken).
Rest 15sec.
20 Weighted Box step up 24/20 (Hold DB/KB).
Rest 15sec.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
5-8/side Thread the needle.
30sec Handstand hold (Back to wall).
5-8/arm Single arm high pull (DB/KB/Odd object).

Conditioning.
20min Amrap.
21 Cal Row/Bike (300m Run).
15 Hspu (Strict or Kipping). Scale as needed.
*9 Strict Chest to bar/Pull up (Sub Bent over row).
*No equipment sub Rucksack bent over rows.

Midline strength.
3 sets.
30sec Hollow hold.
Rest 30sec.
10/leg Piked leg lift.
Rest 30sec.
20 Toe touch.
Rest 60sec.