Category: Uncategorized

Home Gym

Strength Week 1.
A. Strict press. Quickly build to tough single.
B. Strict press. 10 @ 60%. 8 @ 70%. 6 @ 75%. 4 @ 80%.
Rest 2-3min b/t sets.

Conditioning.
A. 4min Amrap
*4 Single arm DB Hang P.clean & Split jerk (Switch hands each rd).
8 T2B (Sub V up).
Rest 2min.
B. 4min Amrap
*6 Single arm DB HPC & SJ.
12 T2B (V up).
*If using Barbell keep to same rep scheme but alternate legs each rep 45/30kg.

Finisher.
3 sets 12-15 Bicep curls. Rest 60-90sec b/t sets.

Home Workouts.
Minimal & No equipment.

Warm up.
3 sets.
20 Plank position shoulder taps.
8 Sphinx push up.
10 Prone position Y’s + W’s.

Minimal equipment.
Strength.
3-4 sets.
A1. 8-10 Barbell Floor press. If using DB/KB complete 8-10/arm.
Rest 60sec.
A2. 8-10 Barbell Pendlay row. If using DB/KB complete 8-10/arm
Rest 60sec.

Conditioning.
12min Amrap.
25′ Shuttle run.
*2 Single arm Split jerk.
4 V up (Sub Tuck up/Ab mat sit up).
Add 25′ to shuttle run.
Add 2 reps to Split jerk.
Add 4 reps to V up each rd.
*If using barbell Alt legs each rep.

Finisher.
3 sets 12-15 Bicep curls. Rest 60-90sec b/t sets.

No equipment.
Strength
3 sets.
A1. Amrap-2 Elevator push up (2sec Pause @ 1/2 way on eccentic + 2sec pause @ 1/2 way on concentric).
Rest 60sec.
A2. 10-12 Rucksack Pendlay rows.
Rest 60sec

Conditioning.
12min Amrap.
25′ Shuttle run.
2 Rucksack Split jerk. Alt legs each rep.
4 V up (Sub Tuck up/Ab mat sit up).
Add 25′ to shuttle run.
Add 2 reps to Split jerk.
Add 4 reps to V up each rd.

Finisher.
3 sets 12-15 Rucksack Bicep curls. Rest 60-90sec b/t sets.

Home Gym

Strength Week 3.
A. Back squat. 8 @ 65%. 8 @ 70%. 6 @ 80%. 6 @ 85%.
rest as needed b/t sets.

B. Front squat. 5 reps @ 60%. 70%. 75%. 80%.
Rest 2min b/t sets.

Conditioning.
16min Amrap.
6 Thrusters 42.5/30kg.
6 Jump switch lunges.
16/12 Cal row/bike (200m run).

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
5 Kang squat.
10/leg SL hip thrust.
60sec Bird dog.

Minimal equipment.
Strength Week 2.
3 sets.
A1. 25sec Squat isometric (Towel).
Rest 30sec.
A2. Amrap-2 Front rack or Goblet squat @ Tempo 20X0.
Rest 2-3min.

Conditioning.
A. 4min Amrap.
4 DB snatch (Switch hands each rd).
8 Single arm DB Alt Overhead Reverse lunge.
Rest 2min.
B. 4min Amrap.
8 DB snatch (Switch hands each rd).
16 Single arm DB Alt Overhead Reverse lunge.

No equipment.
Strength Week 2.
3 sets.
A1. 25sec Squat isometric (Towel).
Rest 30sec.
A2. Amrap-2 Air squat @ Tempo 3010.
Rest 2-3min.

Conditioning.
A. 4min Amrap.
4 Rucksack snatch.
8 Alt Rucksack Overhead Reverse lunge.
Rest 2min.
B. 4min Amrap.
8 Rucksack snatch.
16 Alt Rucksack Overhead Reverse lunge.

Home Gym

Conditioning.
A. 6min Amrap.
10 Ground to overhead 35/25kg.
30 Double unders/Single unders.
Rest 3min.
B. 6min Amrap.
5 Handstand push up (Scale as needed).
10 Deadlift 60/40kg.
15 Box jump 24/20.
Rest 3min.
C. 6min Amrap.
50′ Single arm overhead lunge (Switch hands after 25′) 22.5/15kg.
10 Alt DB Snatch.
Rest 3min.
D. 6min Amrap.
200m Run (200m Row/400m Bike).
5 Chest to bar (Scale to Pull up/Ring row. Sub Bent over row if no pull up bar).
10 Air squat.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets. 16 High knees.
20 Plank position shoulder taps.
20 2 Footed hops.

Conditioning.
20min Amrap.
10 V up (Scale to Alt Single leg V up or Tuck up or Ab mat sit up).
200′ Shuttle run (4 x 50′).
10 V up.
100′ Broad jump.
10 V up.
50′ Reverse Bear crawl.

Home Gym

Week 5. Weightlifting (Power).
3-5 sets Power snatch clusters 1.1.1 (15sec rest b/t reps) @ 75+%.
Rest 2-3min b/t sets.

Conditioning
‘Isabel’ 30 snatch 60/40kg.
Must be completed as full snatch (Squat).

Home Workouts
Minimal & No equipment.

Warm up.
3 sets
5 Jefferson curl + overhead reach.
5 Inch worm + Push up.
8/arm Sumo deadlift.

Minimal equipment.

Conditioning (20min time cap)
10 Alt Single arm Snatch 22.5/15kg (DB/KB/Odd object).
15 Burpee over object.
20 Alt SA DB Power clean.
15 Burpee over object.
30 SA DB Shoulder to overhead.
15 Burpee over object.
40 SA Hang DB Split snatch (Switch hands every 5 reps).
15 Burpee over object.
50 SA Hang DB Power clean & Jerk (Switch hands every 5 reps). 15 Burpee over object.

No equipment.
Conditioning.
As above.
Sub DB/KB movements with weighted rucksack.

Home Gyms

Weightlifting. Clean & Jerk.
Skill focus.
A. 9min omem.
Odd min. 2 Tall clean

Even min. 2 Drop jerk

B. Clean & Jerk. 8 sets build in weight.
last 3 sets @ 85%+. Rest as needed.

Conditioning.
9RFT.
9 Hang power clean 52.5/35kg.
5 Bar facing burpee.

Home Workouts.
Minimal & No equipment.

Warm up
3 sets.
10 Alt Single arm Down dog.
10 T’s + 10 W’s.
10 Alt Cossack squat.

Minimal equipment.
Strength.
3 sets.
A1. 10-12 Push press. Perform 10-12/arm if using DB/KB.
Rest 60sec.
A2. 10-12 Bent over row. Perform 10-12/arm if using DB/KB.
Rest as needed.

Conditioning.
15min Amrap.
5 Pull up. Sub Towel rows if no pull up bar.
10 Hand release push up.
15 Air squat.
30 Double unders/Single unders/Lateral line hops.

No equipment.
Strength.
3 sets.
A1. 10-12 Pike push up.
Rest 60sec.
A2. 10-12 Rucksack bent over rows.
Rest as needed.

Conditioning.
Same as Minimal equipment.

Home Gyms

Strength/Gymnastics.
2-3 sets.
A1. 3 Bench press (Build to tough weight).
Rest 60sec.
20 Bar facing burpee (As fast as possible).
Rest 60sec.
A3. 30-60sec Back to wall Handstand hold.
Rest as needed.

Conditioning.
20min Amrap.
15/12 Cal row/bike (200m run).
12 Toes to bar (Scale as needed).
15 Cal row/bike (200m run).
3 Muscle up (Scale to Chest to bar/Pull up x2 reps).
Perform gymnastic movements unbroken or in as few sets as possible.

Home workouts
Minimal & No equipment.

Warm up.
2-3 sets.
10 Toe walks forwards/backwards.
10 Heel walks forwards/backwards.
20 Two footed hops.
15/leg Single leg hops.
2 sets.
5 Hang muscle clean (Use BB/DB/KB/WTD Rucksack).
5 Hang power clean.
5 Push press.
5 Power jerk.

Conditioning.
3 rounds.
4min complete 400m Run (500m/400 Row/800m Bike).
Remaining time Amrap
*6 Hang Power Clean & Jerk 40/30kg.
50′ Farmers Carry (Dual DB/KB/Odd objects).
Rest 60sec.
4min complete 400m Run (500m/400m Row/1000m/800m Bike).
Remaining time Amrap
*6 Hang Power snatch 40/30kg.
50′ Bear hug carry (Hold DB/KB/Odd object across chest).
Rest 60sec.
*Using DB/KB perform 10 Alt reps.

Home Gym

Strength Week 2.
A. Back squat. 10 @ 60%. 8 @ 65%. 6 @ 70%. 6 @ 75%. 6 @ 80%. rest as needed b/t sets.
B. Front squat. 5 @ 60%. 5 @ 70%. 5 @ 75%.
rest 2min b/t sets.

Conditioning.
8 sets 20sec work/10sec rest.
Alt DB Hang Power clean.
Rest 2min.
8 sets 20sec work/10sec rest.
B. Jump switch lunges.

Home Workouts
Minimal & No Equipment
Warm up.
3 sets.
5 Kang squat (Use light weight).
10/leg SL hip thrust.
60sec Bird dog.

Strength.
3 sets.
A1. 20sec Squat isometric (Towel).
Rest 30sec.
A2. Amrap-2 Goblet squat @ Tempo 20X0 (No equipment sub Air squat @ Tempo 3010).
Rest 2-3min.

Conditioning
A. 8 sets 20sec work/10sec rest.
Single arm Russian swings (Switch arms each rd). No equipment use Rucksack or Odd object.
Rest 2min.
B. 8 sets 20sec work/10sec rest.
Jump switch lunges.

Home Gym & Home Workouts

Warm up.
3 sets
10 Alt Overhead reach reverse lunge.
10 Russian swings.
5 Feet together Air squat + 5 Sumo Air squat.

Conditioning.
‘Captain Tom’.
For time.
10 rounds for time.
30 Alt Lunge.
4 Devils press. Use Dual DB/KB or Odd object.
19 Air squat.
20 Double unders/Single unders/20 Lateral line hops.
Into 100 burpee.

Complete as individual or grab a partner!

Home Gyms

Week 5. Weightlifting (Power).
3-5 sets Power clean & Jerk clusters 1.1.1
(15sec rest b/t reps) @ 75+%.
Rest 2-3min b/t sets.

Conditioning.
12min Amrap.
10 Box jump overs 24/20.
1 Power clean & jerk complex (Choose a challenging weight. Must be completed unbroken).
Barbell complex: 1 Power clean + 1 Power jerk + 2 Hang power clean + 2 Split jerk.
10 Pull up (Sub burpees if no pull up bar).

Home Workouts.

Minimal & No equipment.
Warm up.
3 sets. 10/side Side plank rotations.
10 Jump switch lunges.
30sec Back to wall Handstand hold (Scale to pike off box/chair).

Strength/Endurance.
3 sets.
1. 60sec Amrap Hspu (Strict or kipping).
Rest 60sec.
2. 60sec Amrap Deficit push up 4″/2″.
Rest 60sec.
3. 100′ Bear crawl.
Rest as needed.

Conditioning.
Minimal equipment.
7min Ladder.
2 Single arm Split jerk (Switch hands anytime). Use DB/KB/Odd object.
4 Alt Crossbody Single leg V up (Opposite hand to opposite foot).
Add 2 reps to S.jerk. Add 4 reps to SL V up.

No equipment.
7min Ladder.
2 Alt Jump switch lunges.
4 Alt Crossbody Single leg V up.
Add 2 reps to lunges. Add 4 reps to SL V up.

Home Gyms

Recovery/Movement.

15-20min Easy Row/Bike.
Into 15min of Animal locomotion.

Home Workouts

Recovery/Movement.
40-60min Walk.

15min of Animal locomotion.