Wednesday October 13th

Warm up - couch stretch, pigeon stretch, twisted cross stretch, leg swings, calf/ankle stair stretch, 4 x 50yd strides w/5 air squats before each stride, 2 rounds of: 10 shoulder rolls + 1 rope climb + 30’ HSWalk 

4 Rounds for time

800m Run

7 Rope Climbs 15’

70’ Handstand Walk (try to work through some obstacles)

PM Session

Warm up - couch stretch, pigeon stretch, twisted cross stretch, shoulder rolls, 0:30 HS Hold, 30 band pull aparts, 2 rounds of: 10 calorie bike + 10 air squats + 10 hang power cleans + 10 shoulder to overhead, then work up in weight to workout weight…

4 Rounds (1:1)

9 Hang Power Cleans 185/135#

12 Burpee to Touch

15/12 Calorie Echo Bike

4 Rounds (1:1)

9 Push Jerk 185/135#

12 Burpee to Touch

15/12 Calorie Echo Bike

*Alternate rounds with a partner until you complete 4 rounds each with hang cleans and then 4 rounds each with push jerks.  

Tuesday October 12

Warm up - 3 min backwards sled drag (light), couch stretch, pigeon stretch, squat hold, shoulder rolls, twisted cross stretch, 2 rounds of: 20 band pull aparts + 0:30 HS Hold + 10 v-ups + 5 strict pull ups

Strict Press

10@60%, 8@70%, 6@75%, 4@80%

3 Rounds for time

30 Toes to Bar

10 Sand Bag Cleans 150/100#

Rest 3 minutes

3 Rounds for time

30 GHDSU

20 Feet Elevated Ring Rows

Cash out

5 x 50’ Sled Push Sprint (+225/180#)

PM Session

Warm up - Foam roll 5-10 min, couch stretch, elevated pigeon stretch, spiderman stretch, twisted cross stretch, 0:30 HS Hold, 25 air squats, 2 rounds of: 20 band pull aparts + 10 shoulder rolls + 10 OHS + ankle/calf stair stretch

Snatch

2 x 2 reps @ 75%

2 x 2 reps @ 80%

2 x 2 reps @ 85%

*Build your way up doing doubles at each weight. Two sets at each of the percentages above. Rest as needed between sets. Try and make that second rep look like the first.

Clean and Jerk

-Doubles up to 75%

-Singles up to 90%

*Start warming up with doubles and work up in doubles until you get to 75%. Then after that, continue to work up in weight to a moderately heavy single for the day! If you can get to 90% that is a great day. 

Monday Oct 11th

Warm up - couch stretch, pigeon stretch, squat hold, barbell smash quads, smash hamstrings (2-3 min each), twisted cross stretch, 2 rounds of: 0:20 HS Hold + 20 air squats + spiderman stretch + 10 v-ups, then work up in back squat weight to your sets for the day.

Back Squats

1x10@60%

1x8@70%

1x6@75%

1x4@80%

10 Rounds (1:1)

3 Power Cleans 245/165#

9 Strict HSPU

*Alternate with a partner back and forth for 10 rounds each! 

Muscle Ups

15-12-9 reps

*Rest 2 minutes between sets! Do as few sets as possible to get to each number.

PM Session

Warm up - couch stretch, squat hold, pigeon stretch, twisted cross stretch, 20 air squats (w/hip circle), 10 glute bridge (each leg), 90/90 hip opener stretch, 2 rounds of: 0:20 HS Hold + 10 calorie row + 20 band pull aparts + 10 hang muscle snatch + 10 OHS (barbell)

Front Squat

1x5@60,65,70,70%

3 Rounds (New round every 7:00)

45 Calorie Row

30 GHD Sit Ups

15 Hang Power Snatch 

15 Overhead Squats

*The weights I used were 135/165/185 or 95/115/125. If you get caught rest 3 min after each round

Tuesday September 8th

Warm up - couch stretch, pigeon stretch, straddle hamstring stretch, voodoo floss knees + 30 air squats (15 each side), twisted cross stretch, lat/pec stretch, 2 rounds of: 10 barbell thrusters + 10 shoulder rolls + 10 kip swings. Build up in weight…

3 Rounds:

8 Thrusters 135/95#

Rest 30 sec

12 Thrusters 95/65#

Rest 30 sec

16 Thrusters 65/45#

Rest 30 sec

32 Toes to Bar

Rest 3 minutes

AMRAP 10 min (1:1 Each round)

50’ HSW (Obstacle)

15 GHD

50’ HSW (Obstacle)

PM Session

Warm up - banded couch stretch, banded ankle stretch, twisted cross stretch, shoulder rolls/tricep stretch, 2 sets of: 20 calorie row + 10 Romanian deadlifts + 20 hollow rocks + 10 DB Press

21-15-9 

Row Calories

Pull Ups

Rest 5 minutes

EMOM x 10 minutes

3 Power Cleans

Monday September 7th

Warm up - couch stretch, wall squat hold + twist and reach palm to wall, straddle hamstring stretch, 90/90 hip opener, 2 rounds of: 20 band pull aparts + 10 shoulder rolls + 5 sotts press (barbell). Then, 3 x 5 reps Squat snatch (barbell) w/mobility as needed in between… work up in weight.

Snatch Triples

-Sets of 3 singles all the way up to 75%, then increase by 5-10# each set until you reach a top set for the day.

Every 4:00 x 4 rounds

7 Muscle Ups

70 Double Unders

7 Muscle Ups

70 Double Unders

Wednesday August 18th

Warm up - 3:00-5:00 bike erg easy, banded couch stretch, straddle hamstring stretch, 90/90 hip opener stretch, banded ankle stretch, twisted cross stretch, shoulder rolls, 2 x 10 jump squats (pause in bottom each rep) w/20 banded pull aparts between each set. Warm up to muscle ups…

10 Rounds of:

30/25 Calorie Bike Erg

20 Air Squats

5 Muscle Ups (Or 10 CTB Pull Ups)

EMOM x 10 minutes (Same minute)

3 Bench 225/155

5 Deadlifts 315/225

*Pick weights that you can stay unbroken for all 10 sets. 

Tuesday August 17th

4 Rounds (Start a new round every 5:00)

25/20 Calorie Ski Erg

25 GHD Sit Ups

70’ Handstand Walk

Power Cleans 

5 reps then one minute rest x 5 Rounds

3 reps then one minute rest x 5 Rounds

1 rep Every 0:30 seconds x 5 minutes