Category: Uncategorized

Home Gym

Week 3. Weightlifting.
A. Snatch (2 sec pause at knee)
2 reps omem x 8.

B. Snatch pull clusters 3 sets 1.1 (15sec rest b/t reps).
Rest 2min b/t sets. Aim for 105+ of max snatch (Pull bar to belly button height).

Conditioning.
Support Your Local Box workout #1.
10min Amrap.
10 Air squat.
9 DB snatch (Right).
10 Push up.
9 DB snatch (Left) 22.5/15kg.

Home Workouts

Minimal equipment.
Strength/Movement.
3 sets.
A1. 30-45sec Weighted wall sit (Goblet hold).
Rest 60sec.
A2. 8/leg Front rack/Goblet hold Bulgarian split squat @ Tempo 3111 (Rest b/t legs).
Rest 2min.

Conditioning.
Support Your Local Box workout #1.
10min Amrap.
10 Air squat.
9 DB snatch (Right).
10 Push up.
9 DB snatch (Left).
If no DB. Use KB/BB/Odd object

No equipment.
Strength/Movement.
3 sets.
A1. 30-45sec Wall sit.
Rest 60sec.
A2. 10-15/leg Prisoner Bulgarian split squat @ Tempo 3111 (Rest b/t legs).
Rest 2min.

Conditioning.
As above.
Use weighted odd object for Snatch.

Home Gym

Strength Week 2.
Push press 3 sets 8 @ 65-70% of last weeks heavy single (Barbell taken from floor).
Rest as needed b/t sets.

TTTtd41
45-30-15
Overhead squat.
Lateral Burpee over
Barbell weight increases each rd
M: 42.5kg. 55kg. 97.5kg.
F: 30kg. 42.5kg. 65kg.
Scale as needed.

Home Workouts

TTTathometd2
3min complete 400m Run.
Remaining time Amrap Push up.
Rest 60sec.
4min complete 400m Run.
Remaining time Amrap Air squat.
Rest 60sec.
5min complete 400m Run.
Remaining time Amrap Burpee.
Rest 60sec.
6min complete 400m Run.
Remaining time Amrap
8 Push up.
16 Air squat.

Home Gym

Week 2. Weightlifting.
Power snatch. 8 sets on every 90sec. Build to tough single.

Conditioning.
14min Ladder.
2 Power clean.
4 Toes to bar (Sub with V up).
6 Wall ball (Sub with Squat jumps)
Add 2 reps each rd. Ideally dual DB 2 x 22.5/15kg. If not use KB’s or BB.

Home Workouts

Minimal equipment.
Gymnastics.
3-4 sets.
A1. 10-20 Alt Pistols.
Rest 60sec.
A2. 25′-50′ HSW.
Rest 2min.

Pistol scale: https://youtu.be/7BJxe3R-IcY
Handstand walk scale: HS shoulder taps (Back to wall). Pike off box shoulder taps. Reverse Bear crawl.

Conditioning.
A. 3min Amrap.
Single arm DB/KB complex (Switch arms each rd)
9 SA Deadlift.
6 SA Hang power clean.
3 SA Stoh.

Rest 90sec.

B. 3min Amrap.
7/arm SA DB/KB snatch.
14 Weighted step up.
Rest 90sec.
Repeat A & B.

No equipment.
Gymnastics.
As above.

Conditioning.
A. 3min Amrap.
Ruck sack complex.
9 Deadlift.
6 Hang power clean.
3 Stoh.

Rest 90sec.

B. 3min Amrap.
14 Ruck sack snatch.
14 Weighted step up.
Rest 90sec.
Repeat A & B.

Home Gym.

Movement/Recovery

30-40min steady state.
2min Easy pace Row/Bike.
Into
8/side. Prayer position T-spine rotations.
8 Blackburns.
8/side Reverse lunge with overhead lateral reach.
5/side Lizard to cossack squat.

Home Workouts.

Movement/Recovery

20min working through.
8/side. Prayer position T-spine rotations.
8 Blackburns.
8/side Reverse lunge with overhead lateral reach.
5/side Lizard to cossack squat.
Rest as needed.

If you missed a workout, use today to catch up.

Home Gym

Strength Week 2.
A. Max effort Box squat (Box height 1-2″ above parallel).
Build to 1RM in 8 sets.
Focus on sitting back. Use glutes/hamstrings.

B. Barbell hip thrusts (Shoulders on bench).
3 sets 10 reps (Pause 1sec at top). Rest 60sec.

Skill work.
10-15min working through for quality.
10-20 Alt Pistols.
10-15sec L -sit Tuck hold off plates.
25′ HSW (Scale to 20 Back to wall Shoulder taps).
Adjust reps/time to focus on quality.

Home Workouts

Minimal & No equipment.

Warm up.
3 sets.
10 Alt Spiderman lunge.
20 High knees.
20 Heel kickers.
20 ‘A’ march.

Conditioning.
30min Amrap.
*400m Run.
20 Russian Swings. Use KB/DB/Odd object.
60sec Straight arm plank.
10 Deck squats.

*Sub 400m Run with 60sec Down/Up + 60sec Jumping jacks.

Finisher.
Tabata Russian twists.
8 sets 20sec work/10sec rest.

Home Gym

Week 2. Gymnastics.
3 sets
A1. WTD strict pull up cluster 1.1.1 (15sec rest b/t reps). Rest 90sec.
A2. 5 WTD Strict ring dip (No rings sub with Deficit push up) Increase weight from last week.
Rest 90sec.

Conditioning.
‘Broken Amrap’. 20min 30sec work/30sec rest.
15 Box jump (5 Step up/down, 5 Jump step down. 5 Rebounding).
12 Push press 52.5/35kg.
9 Pull up (Sub barbell rows).

Home Workouts.

Minimal equipment.
Strength.
3-4 sets
A1. Hspu Amrap -2.
Rest 60sec.
A2. 12 Bent over rows @ Tempo 2020.
Rest 2min.
Hspu scale: Shorten ROM. Pike off box/chair. Pike push up. Plank to Down dog.
Tempo bent over row use: BB/DB/KB/Bumper plate/Weighted Ruck sack.

Conditioning.
10min Amrap.
50 Double unders/Single unders/Jumping Jacks,
10/arm DB/KB Push press (20 reps if using barbell. Keep weight light).
50 DU/SU/JJ.
15 Hand release push up.

No equipment.
Strength as above.
Use odd object for Tempo bent over rows.

Conditioning.
10min Amrap.
50 Jumping Jacks.
10 Pike push up.
50 Jumping Jacks.
15 Hand release push up.

Home Gym

Week 2. Weightlifting.

A. Low hang clean + Jerk. 2 + 1 omem x 6.
(2 Low hang clean + 1 Jerk. Any style).

B. Clean pull clusters 3 sets 1.1.1 (15sec rest b/t reps).
Rest 2mim b/t sets. 105+% of max clean.

Conditioning.
3 rds.
45sec Single arm Alt DB Devils press 22.5/15kg.
Rest 15sec.
200m Row/Run.
Rest 2min.
45sec Alt DB snatch 30/22.5kg.
Rest 15sec.
200m Row/Run.
Rest 2 min

Home Workouts

Minimal equipment.
Strength/Movement.
3 sets.
A1. 8/leg Single leg Crossbody RDL to Reverse lunge (Rest b/t sides). Use Barbell back rack or DB/KB or Weighted Ruck sack.
Rest 60sec.
A2. 15-20sec/side Copenhagen plank (Rest b/t sides).
Rest 60sec.

Conditioning.
7min Amrap.
21 Lunge with forward reach.
15 Air squat.
9 V up.
Rest 4min.
7min Amrap.
100′ Shuttle Run (8 x 25′).
14 Tuck jumps.
7 No push up burpee.

No equipment.
Strength/Movement.
3 sets.
A1. 10-15/leg Single leg Crossbody RDL to Reverse lunge (Rest b/t sides). Use Barbell back rack or DB/KB or Weighted Ruck sack.
Rest 60sec.
A2. 15-20sec/side Copenhagen plank (Rest b/t sides).
Rest 60sec.

Conditioning.
As above.

Home Gym

Strength Week 1.
Push press (Barbell from the floor).
Build to heavy single in 5 sets.
Rest as needed.
Take risks. try bigger jumps in weight.

Conditioning.
TTTtd40.
30 Strict hspu.
60 Toes to bar.
90 Cal or 1 mile Run.
Partition reps anyway.

Scale as needed.

Home workout

Conditioning.
TTTAHtd1
Run 1 mile.
Into 10rds
8 Burpee over object.
50′ Lunge.
Into 1 mile run.

Scale or substitute as needed.

Home Gym

Week 1. Weightlifting
Power Clean & Jerk. 8 sets on every 90sec.
Build to tough single.
Perform as touch & go. No pause b/t clean & jerk.

Conditioning.
A. 5min Amrap.
2 SDLHP 40/30kg.
2 Overhead squat.
10 Lateral hops over BB after each rd.
Add 2 reps each rd.

Rest to full recovery.

Repeat Amrap.

Home Workouts
Minimal & No equipment.

Warm up
3 sets.
10 Alt SA Down dog.
5/leg Superman RDL’s.
10 Kneeling Hip extension.
60sec Contralateral Deadbug.

Strength.
3 sets
A1. Chair dips @ tempo 31X1 Amrap-2 (Add weight if possible). Rest 60sec.
A2. Renegade rows 8-12/arm.
Rest 60sec.

Conditioning.
1. 4min Amrap.
10 BB/KB/DB/ Ruck sack Hang Snatch.
20 Mountain climbers.

Rest 2min.

2. 4min Amrap.
10 B/KB/DB/Ruck sack Push press.
10 Sit up.

Rest 2min.

Repeat.

Use challenging weights. If using KB/DB for snatch & push press complete 5/arm.

Home Gym

Movement/Active Recovery
30min Recovery pace (Row/Bike)
On every 2min complete
Min 2: 10-12 Hip swivels.
Min 4: 5 Cat & Cow.
Min 6: 10 Alt bent arm Scorpions.
Etc.

Home Workout

Movement/Active Recovery.
15-20min working through.
1. 10-12 Hip swivels.
2. 10 Alt reverse lunge with rotation.
3. 5 Cat & Cow.
4. 10-12 Alt bent arm Scorpions.
5. 10/leg Staggered stance toe touch.
Rest as needed.