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Home Gym

Strength. Week 4.
Push press 3 sets 3 @ 75+% of Week 1 heavy single.
Rest as needed b/t sets.

Conditioning.
TTTtd14
12min Amrap.
60 Toes to bar (Sub V up if no pull up bar).
50 Bar facing burpee.
40 Deadlift 100/70kg.
30 Strict handstand push up (Scale as needed).

Home Workouts
Minimal & No equipment.

Conditioning.
30min Amrap.
3 rds.
75 Double unders.
20 Jump switch lunges.
20 Single leg V up.
2 rds.
30 Glute bridges.
20 Straight leg sit up.
10 Handstand push up (Scale as needed).
1 rd.
60sec Wall sit.
200′ Bear crawl.

This is a 30min Amrap. If you complete all rounds within the the time go back to the start.

Home Gyms

Week 4. Weightlifting (Power).
3 sets Power snatch clusters 1.1.1.1.1 (15sec rest b/t reps) @70-75%.
Rest 2-3min b/t sets.

Conditioning.
3RFT.
3 Power snatch @ 75%+.
12 Pull up.
36 Air squats.

Home Workouts

Warm up.
3 sets.
10/leg Single toe touch.
10 Jump switch lunges.
30sec/arm DB/KB Overhead hold.

Minimal equipment.
DB/KB cycling
12-16min omem (Skill focus).
1. 30sec DB Split snatch (Right).
2. 30sec DB Split snatch (Left).
3. 30sec DB C&J (Right).
4. 30sec DB C&J (Left).

Conditioning.
10min Ladder.
1 Single arm DB/KB Manmakers.
25′ Shuttle run.
Add 1 rep to Manmakers & Shuttle run each round.

No equipment.
Rucksack cycling
12min omem (Skill focus).
1. 30sec Rucksack split snatch (Alt legs each rep).
2. 30sec Rucksack Power C&J.
3. 30sec Rucksack clean to thruster.

Conditioning.
10min Ladder.
1 Push up squat complex.
25′ Shuttle run.
Add 1 rep to complex and shuttle run each round.
Complex: 1 rep: Push w/t shoulder taps + Air squat

Home Gyms

Recovery/Movement.
15-20min Row/Bike.
10-15min working through
8 Alt Scorpions.
8 Inch worm (No push up).
8/side Adductor rocks.
5/side 1/2 kneeling spinal mobility.
5/side Windmills.

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A post shared by Dr. Lauren Polivka PT, DPT (@lapolivka11) on Apr 7, 2020 at 4:54pm PDT

Home Gym

Strength Week 4.
A. Back squat 3 sets 8 @70-75%.
Rest as needed.
B. 3 sets 5/leg Single hip thrusts (Shoulders on bench).
Rest 60sec.

Conditioning.
12min skill focus omem 30sec work.
1. Box step up.
2. Hang DB Clean & Split jerk.
3. Box jump overs.
4. Hang Split Snatch.
Try different techniques each round. See which is efficient for you. Record your reps

Home workouts

Warm up.
3 sets
10/leg Single leg toe touch.
10 Alt Lateral lunge.
10 Tuck up.

Minimal equipment
Strength
3-4 sets.
A1. 45sec Weighted wall sit.
Rest 30sec.
A2. 8-10 Tempo Front/Goblet squat (Tempo 30X1).
Rest 2min.

Conditioning.
2 sets
A. 2 rds.
16 Alt DB Reverse lunges (Ideally dual DB/KB. If using BB hold in front rack 45/30kg).
16 V up/Tuck up/Sit up.
8 Power cleans (Ideally dual DB/KB).
Rest 60sec.
B. 2rds.
16 Alt Reverse lunge.
16 Pull up. (No pull up bar. Sub Down/up).
8 Power cleans.
Rest 60sec.

No equipment
Strength
4 sets.
A1. 45sec Wall sit.
Rest 30sec.
A2. 4 single paused jumping air squat (Stick landing. Rest 10sec b/t each rep).
Rest 2-3min.

Conditioning.
2 sets
A. 2 rds.
16 Alt Rucksack Reverse lunges.
16 V up/Tuck up/Ab mat sit up.
8 Rucksack Power cleans.
Rest 60sec.
B. 2rds.
16 Alt Reverse lunge.
16 Down/up.
8 Rucksack Power cleans.
Rest 60sec.

Home Gym

Strength Upper body Week 1.
3 sets
A1. 5 Bench press.
Rest 60sec.
A2. 60sec Amrap Shspu.
Rest 60sec.
A3. 50′ Handstand walk (Scale: 30 Back to wall Shoulder taps). Rest 2-3min.

Conditioning.
19min Broken Amrap. 3min work/60sec rest. Start where you finish.
19 Cal row/bike (300m Run).
19 Wall ball.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
5 Thread the needle to T-spine rotation.
5 Plank to down dog.
10 Tuck jumps.

3 sets.
1. 30sec Amrap Hspu (Strict or kipping).
Rest 60sec.
2. 30sec Amrap Hand release push up.
Rest 60sec.
3. 20-30 Shoulder taps (Back against wall).
Rest as needed.

Conditioning.
15min Amrap.
300m Run.
*20 Alt DB/KB Snatch (If using Barbell: 42.5/30kg)
*No equipment use Weighted Rucksack.

Home Gym

Week 4. Weightlifting.
A. 2 Pause @ Knee Clean (2sec pause) omem x 8.

B. Clean pull clusters 3 sets 1.1 (15sec rest b/t reps).
Rest 2min b/t sets. Aim for 110+ of max clean.
Pull bar to belly button height.

Conditioning.
Support Your Local Box WOD #2.
100 Double unders.
21 Burpee.
75 Double unders.
15 Burpee.
50 Double unders.
9 Burpee.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
5 Inch worm + Push up.
10 Toe walks forward/backwards.
10 Heel walks forwards/backwards.
16 2 footed hops.
10/leg 1 foot hops.

Conditioning.
Support Your Local Box WOD#2
100 Double unders.
21 Burpee.
75 Double unders.
15 Burpee.
50 Double unders.
9 Burpee.

Scaled:
50 Jumping Jacks.
15 Burpee.
32 Jumping Jacks.
12 Burpee.
20 Jumping Jacks.
9 Burpee.

Midline strength.
Mc Gill Big 3.
3 sets.
A1. 60sec McGill curl up.
Rest 30sec.
A2. 30sec/side Side plank.
Rest 30sec.
A3. 30sec/side Super bird dog.
Rest 60sec.

Home Gym

Strength Week 3.
Push press 3 sets 5 @ 70-75% of Week 1 heavy single.
Rest as needed b/t sets.

Throwdown.
4RFT.
20 Shoulder to overhead 45/30kg.
15 Front squat 45/30kg.
20 Box jump overs 24/20.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
5 Yoga push up.
10/side Side plank rotations.
10/leg Single leg toe touch.

Conditioning (Teams of 2. Share reps with partner).
‘Deck of Cards’
Suit represents movement.
Card number represents reps (Face cards 10 reps). Ace cards 50′ Buddy carry (each)
Hearts: Hand release Burpee.
Clubs: Ab mat sit up.
Diamonds: Jump switch lunges.
Spades: KB/DB swing.

Example: 10 of Diamonds. Athlete completes 10 Jump switch lunges.

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.