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9/22/2021

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Warm up:

Sled Push Down & Back Relay

Skill:

Ring Muscle Up

  • Assisted Muscle Up on Low Rings
  • Band Transition Drill
  • Ring Pull Ups
  • Negatives
  • Ring Thing
  • Strict Muscle up

Conditioning:

12 min AMRAP:

  • 3 Muscle Ups/Burpee Toes to Bar
  • 6 Kettlebell Swings
  • 24 Double Unders

From 12:00 – 20:00:

  • Run/Row @ sustainable pace

9/21/2021

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Warm up: 

10 Nerve Floss/side

then 2 rounds:

  • 10 X Band Walks/direction
  • 10 Cossacks
  • 10 ATG Split Squats/Leg

then 6 min EMOM:

  • Odd) 6 DB Snatch
  • Even) 5 Box Jumps

Strength:

  • RDL 3 x 6-8 – increase weight or reps from last week

Conditioning:

3 sets – 2 min ON/OFF:

  • 3 Front Squats
  • 20 Walking Lunges
  • Heels Elevated Air Squats for Remainder

Optional Core: 

Every 2 min for 3 sets:

  • 5-10 Strict Toes to Bar/Knee Raises
  • 20-30 sec Hanging Knee Raise Iso Hold
  • 10-20 Seated L-Sit Leg Lifts

9/20/2021

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Warm up: 

2 rounds:

  • Band Shoulder Complex
  • 30-60 sec Close Grip Bar Hang
  • 10 DB Side Plank Powell Raise
  • 10 DF Cuban Press
  • 5 Plyo Push ups – Use barbell incline push ups if needed

Strength:

  • Bench Press – Quickly build to a heavy set of 3
  • Strict Supinated Pull ups 3×5-10 – increase reps from last week

Conditioning:

@0:00:

9-6-3:

  • Hang Power Clean & Jerk
  • 200m Run after each round
    • 6 Bar Facing Burpee Penalty if you don’t go unbroken

@10:00:

2-4-6-8-10:

  • Glute Bridge DB/KB Bench Press
  • DB/KB See Saw Row/arm

9/17/2021

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Warm up:

2 rounds:

  • 10 Body weight Knee Flexion/Extensions
  • 10 Single KB Squat Cleans
  • 20-30 sec Hanging Knee Raise Iso Hold

Skill:

5 min EMOM:

  • Power Clean x 1.1

Strength:

  • Back Squat 4×5 – Increase weight from last week
  • Pause Calf/Tib Raise 3×15

Conditioning:

4 min AMRAP:

  • 5 Deadlifts
  • 10 Wall Balls

Rest 2 min

4 min AMRAP:

  • 5 Deficit Reverse Lunges/Leg
  • 5 DB Staggered Stance Single Leg RDL/Leg

9/16/2021

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Warm up: 

Band Shoulder Series + 10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

  • 15 Bent Over DB Rear Delt Raise
  • Double KB/DB Overhead Carry
  • 5 Band Speed Presses

Strength:

  • Strict Press 4×5 – Increase weight from last week
  • Bent Over Row 4×8-12 – increase weight or reps

Conditioning:

Alternate between the following stations every 2 min for 3 sets each:

1)

  • 200m Run
  • 5-10 Ring Pull ups/Lat Pull Downs

2)

  • 15/10 Cal Row/Ski 1
  • 10-20 Push ups/Barbell Push ups

3)

  • 10 x 1/2 Kneeling Filly Press/arm (KB in front rack hold + DB 1 arm press)

9/15/2021

By: 0

Warm up:

Rope Pull + Sled Push Relay

Skill:

Handstand:

  • Z Press
  • Pike Push ups
  • Plank Shoulder Taps
  • Wall Walk + Handstand Hold
  • Shoulder Taps
  • PVC Assisted Handstand Walk
  • Handstand Walk

Conditioning:

4 sets:

  • a) 15 KBS
  • b) 1-3 Wall Walks
  • c) 40 sec on a Machine
  • d) 5-15 Toes to Bar
  • e) 30-50 Double Unders

Rest 2 min

Exercise order:

  • Round 1)ABCDE
  • Round 2)EDCBA
  • Round 3)CDEAB
  • Round 4)BAEDC

9/14/2021

By: 0

Warm up: 

10 Nerve Floss/side & 4 Way Hips

2 rounds:

  • 10 Cossacks/Leg
  • 10 ATG Split Squats/Leg
  • 5 Seated Box Jumps

Strength:

RDL 4×6-8 – Increase weight or reps from last week

Conditioning:

Not for time:

  • 4 Front Squats
  • 16 Walking Lunges

Rest 1 min

  • 10 Rower Leg Curls
  • 10 Rower Pike Ups

rest 1 min & repeat for a total of 3 sets

9/13/2021

By: 0

Warm up: 

2 rounds:

  • 1 min on a Machine
  • Band Shoulder Complex
  • 60 sec Close Grip Bar Hang

2 rounds:

  • 10 DB Side Plank Powell Raise
  • 10 DF Cuban Press
  • 5 Speed Bench Press

Strength:

  • Bench Press 4×5 – increase weight from last week
  • Supinated Bent Over Row 4×5-10 – Increase reps from last week

Conditioning:

AMRAP:

2.2.2.3:

  • 7 KB/DB Gorilla Rows
  • 7 KB/DB Hang Cleans
  • 7 KB/DB Push Press
  • Burpee Bar Muscle Ups/Pull ups for Remainder

Rest 2 min after each round

If you complete 25 Burpee Muscle Ups/Pull ups, your workout is over