Category: Uncategorized

Home Gym

Week 3. Weightlifting (Power).

3-5 sets Power clean & Jerk clusters 1.1.1.1.1 (15sec rest b/t reps) @70-75%.
Rest 2-3min b/t sets.

Conditioning.

4-5 sets.
12 Deadlift 70/45kg.
9 Hang power clean.
50′ SA Overhead DB lunge (Switch at 25′).
Rest 60-90sec b/t sets.

Home Workouts.

Minimal equipment.

Warm up
3 sets.
10 Sumo squats.
5 Inch worm + push up.
10 Alt Skater jumps.

Strength/Movement.
3 sets A1.
10-16 Slow controlled Alt Goblet hold Cossack squat.
Rest 60sec.
A2. 2-5 Wall walks (Scale: Off box).
Rest 90sec.

Conditioning.
8 sets 60sec work/60sec rest.
200′ Shuttle run (8 × 25′).
Amrap Alt DB/KB Snusters (Snatch + Thruster).
Rest 4-6min b/t sets 4 & 5.

No equipment.
Strength/Movement.
3 sets
A1. 10-16 Slow controlled Alt Rucksack front rack Cossack squat.
Rest 60sec.
A2. 2-5 Wall walks (Scale: Off box).
Rest 90sec.

Conditioning.
8 sets 60sec work/60sec rest.
200′ Shuttle run (8 × 25′).
Amrap Rucksack Snusters (Snatch + Thruster)
Rest 4-6min b/t sets 4 & 5.

Home Gym + Home Workouts

Movement/Recovery.

15-20min Easy Row/Bike/Run.

Into

15min of Animal locomotion (Choose 5 animal walks to work through).

Home Gym

Strength. Week 3.
A. Max effort Overhand grip (No hookgrip) Deadlift.
Build to tough single. Rest as neded.

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

Conditioning.
21-15-9.
Chest to bar or Pull up.
Power Snatch 42.5/30kg.
No pull up bar, Sub with Pogo Burpee.

Home Workouts

Minimal equipment.
Gymnastics.
3 sets.
A1. Shspu (Use same rep # from your best set last week).
Rest 60-90sec.
A2. 8-10 Single arm Bent over row @ Tempo 2022.
Rest 60-90sec.
Shspu: Use same scaling as last week or if found easy move to next progression.

40-25-10
Goblet squat (Use DB/KB).
Lateral burpee over object.

No equipment.
Gymnastics.
3 sets.
A1. Shspu (Use same rep # from best set last week).
Rest 60-90sec.
A2. 12-15 Rucksack Bent over row @ Tempo 2022.
Rest 60-90sec.
Shspu: Use same scaling as last week or if found easy move to next progression.

Conditioning.
40-25-10
Squat jump.
Down/Up.

Home Gym

Week 3. Gymnastics. Gymnastics.
3 sets
A1. WTD strict pull up cluster 1.1 (15sec rest b/t reps).
Rest 90sec.
A2. 3 WTD Strict ring dip (No rings sub with Deficit push up). Rest 90sec.
Increase weights from last week.

Conditioning.
20min Broken Amrap 60sec work/60sec rest.
4 Power cluster 42.5/30kg (Power cluster: Power clean into Push press).
6 T2B (Sub V up if no pull up bar).
24 Double unders/Single unders.
Push hard in each interval.

Home Workouts

Minimal equipment
Midline strength.
‘McGill Big 3’
3 sets
A1. 60sec McGill curl up.
Rest 60sec.
A2. 20sec/side Side plank (rest 20sec b/t sides).
Rest 60sec.
A4. 45sec Elevated bird dog.
Rest 60sec.

Conditioning.
15rds.
24 Double unders/Single unders/Jumping Jacks
8 V up/Tuck up/Ab mat sit up.
3/arm Clean & Push Press (Use DB/KB. If using BB do 6 reps).

No equipment.
Midline strength as above.

Conditioning.
15rds.
24 Jumping Jacks.
8 V up/Tuck up/Ab mat sit up.
6 Rucksack power cluster.

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.