Archive

Home Gym

Strength Week 1.
A. Strict press. Quickly build to tough single.
B. Strict press. 10 @ 60%. 8 @ 70%. 6 @ 75%. 4 @ 80%.
Rest 2-3min b/t sets.

Conditioning.
A. 4min Amrap
*4 Single arm DB Hang P.clean & Split jerk (Switch hands each rd).
8 T2B (Sub V up).
Rest 2min.
B. 4min Amrap
*6 Single arm DB HPC & SJ.
12 T2B (V up).
*If using Barbell keep to same rep scheme but alternate legs each rep 45/30kg.

Finisher.
3 sets 12-15 Bicep curls. Rest 60-90sec b/t sets.

Home Workouts.
Minimal & No equipment.

Warm up.
3 sets.
20 Plank position shoulder taps.
8 Sphinx push up.
10 Prone position Y’s + W’s.

Minimal equipment.
Strength.
3-4 sets.
A1. 8-10 Barbell Floor press. If using DB/KB complete 8-10/arm.
Rest 60sec.
A2. 8-10 Barbell Pendlay row. If using DB/KB complete 8-10/arm
Rest 60sec.

Conditioning.
12min Amrap.
25′ Shuttle run.
*2 Single arm Split jerk.
4 V up (Sub Tuck up/Ab mat sit up).
Add 25′ to shuttle run.
Add 2 reps to Split jerk.
Add 4 reps to V up each rd.
*If using barbell Alt legs each rep.

Finisher.
3 sets 12-15 Bicep curls. Rest 60-90sec b/t sets.

No equipment.
Strength
3 sets.
A1. Amrap-2 Elevator push up (2sec Pause @ 1/2 way on eccentic + 2sec pause @ 1/2 way on concentric).
Rest 60sec.
A2. 10-12 Rucksack Pendlay rows.
Rest 60sec

Conditioning.
12min Amrap.
25′ Shuttle run.
2 Rucksack Split jerk. Alt legs each rep.
4 V up (Sub Tuck up/Ab mat sit up).
Add 25′ to shuttle run.
Add 2 reps to Split jerk.
Add 4 reps to V up each rd.

Finisher.
3 sets 12-15 Rucksack Bicep curls. Rest 60-90sec b/t sets.

Home Gym

Strength Week 3.
A. Back squat. 8 @ 65%. 8 @ 70%. 6 @ 80%. 6 @ 85%.
rest as needed b/t sets.

B. Front squat. 5 reps @ 60%. 70%. 75%. 80%.
Rest 2min b/t sets.

Conditioning.
16min Amrap.
6 Thrusters 42.5/30kg.
6 Jump switch lunges.
16/12 Cal row/bike (200m run).

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
5 Kang squat.
10/leg SL hip thrust.
60sec Bird dog.

Minimal equipment.
Strength Week 2.
3 sets.
A1. 25sec Squat isometric (Towel).
Rest 30sec.
A2. Amrap-2 Front rack or Goblet squat @ Tempo 20X0.
Rest 2-3min.

Conditioning.
A. 4min Amrap.
4 DB snatch (Switch hands each rd).
8 Single arm DB Alt Overhead Reverse lunge.
Rest 2min.
B. 4min Amrap.
8 DB snatch (Switch hands each rd).
16 Single arm DB Alt Overhead Reverse lunge.

No equipment.
Strength Week 2.
3 sets.
A1. 25sec Squat isometric (Towel).
Rest 30sec.
A2. Amrap-2 Air squat @ Tempo 3010.
Rest 2-3min.

Conditioning.
A. 4min Amrap.
4 Rucksack snatch.
8 Alt Rucksack Overhead Reverse lunge.
Rest 2min.
B. 4min Amrap.
8 Rucksack snatch.
16 Alt Rucksack Overhead Reverse lunge.

Home Gym

Conditioning.
A. 6min Amrap.
10 Ground to overhead 35/25kg.
30 Double unders/Single unders.
Rest 3min.
B. 6min Amrap.
5 Handstand push up (Scale as needed).
10 Deadlift 60/40kg.
15 Box jump 24/20.
Rest 3min.
C. 6min Amrap.
50′ Single arm overhead lunge (Switch hands after 25′) 22.5/15kg.
10 Alt DB Snatch.
Rest 3min.
D. 6min Amrap.
200m Run (200m Row/400m Bike).
5 Chest to bar (Scale to Pull up/Ring row. Sub Bent over row if no pull up bar).
10 Air squat.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets. 16 High knees.
20 Plank position shoulder taps.
20 2 Footed hops.

Conditioning.
20min Amrap.
10 V up (Scale to Alt Single leg V up or Tuck up or Ab mat sit up).
200′ Shuttle run (4 x 50′).
10 V up.
100′ Broad jump.
10 V up.
50′ Reverse Bear crawl.