Archive

Zoom Class + Limited/No equipment Programming.

Warm up.
3 sets.
10 Alt reverse lunge w/t overhead reach.
https://youtu.be/Md1v31-9L2U
10 Prisoner Good mornings.
https://youtu.be/yMlI0jq3tWg
10 Sumo squats.
https://youtu.be/VGOUhhhX-BU

Conditioning.
25min Amrap.
40 Box step overs (Use chair, steps if no box).
20 Hollow rocks.
https://youtu.be/p7j02V1fIzU
40 Air squat.
20 Straight leg sit up.
https://youtu.be/P2-ZuSIFcW8
20/arm Single arm Sumo Deadlift.
https://youtu.be/1XyV5eNL1z0

Home Gyms.

Gymnastics midline strength.
A. 3 sets.
A1. 30sec Hollow rocks.
https://youtu.be/p7j02V1fIzU
Rest 60sec.
A2. 5-10 Strict toes to bar (Scale Leg or Knee raises).
https://youtu.be/MGpuMCgaroo
Rest 60sec.
A3. 20sec/side Side Arch up.
https://youtu.be/anBcX3BzFGA
Rest as needed.

Conditioning.
Either Run 5km or Row 5km or Bike 10km.

Zoom Class + Limited/No equipment.

3 sets.
8/side Quadruped T-spine rotations.
https://youtu.be/4dE4KmmfKiI

8 Prone Snow angels.
https://youtu.be/0T2eMHHvN8c

20sec/arm Overhead hold (DB/KB/Odd object).
https://youtu.be/9Wg4gBuYIvU

Strength.
12min omem. Use DB/KB/Odd object
30sec Single arm Push press (Right).
https://youtu.be/XCErz4Rwwm0
30sec Single arm Bent over row (Right).
https://youtu.be/ma__uqUlYmE
30sec Single arm Push press (Left).
30sec Single arm BOR (Left).

Conditioning.
Tabata.
A. 8 sets 20sec work/10sec rest.
Plank position knee tucks.
https://youtu.be/LxAicI4wcyo
Rest 2min.

B. 8 sets 20sec work/10sec rest.
Single arm Russian swings (Switch arm each set).
https://youtu.be/kneGICiz30g

Home Gyms.

Strength. Week 3.
Paused Strict press.
8-10min omem.
2 reps @ 5RM.

Macho Man’
20min omem complete.
3 Power clean.
3 Front squat.
3 Shoulder to overhead.
RX+ 80/50kg. RX 60/40kg. Scaled 45/30kg.

Zoom Class + Limited/No equipment.

Warm up.
3 sets.
5/side Grestest stretch.
8/leg Staggered stance toe touch.
12/leg Single leg hops.

Conditioning.
‘Deck of Cards’.
Card# represents reps. (Face cards: 10 reps. Aces: 11 reps).
Hearts: No push up Down up.
Spades: Alt Hang cluster (DB, KB or odd object).
Diamonds: Sit up.
Clubs: Lateral hops over object (x2 reps).

Home Gyms.

Conditioning.
TTT throwdown 75.
26min Amrap.
26/21 Cal row (Cal Bike or Run 300m).
26 Wall ball 10’/9′ 9/6kg.
26 Box jump overs 24″/20″.
13 Power Clean & Jerk.
13 Bar muscle up (Scale: Burpee pull up).
13 Snatch (Full).

BB weight: RX 52.5/35kg. Scaled 42.5/30kg.

Scale or substitute movements as needed.

Zoom Class + Limited/No equipment.

Warm up.
3 sets.
10 Y’s + 10 T’s.
20 Plank shoulder taps.
10 Alt reverse lunge w/t rotation.

Strength.
4 sets.
8-10/leg Goblet hold split squat @ tempo 20X1.
Rest 2min b/t sets.

Conditioning.
3 sets.
5min Amrap.
10 Push up.
20 Step up (Weighted if possible).
Rest 2min b/t sets.

Home Gyms.

Warm up.

3 sets.
10 Y’s + 10 T’s.
20 Plank shoulder taps.
10 Alt reverse lunge w/t rotation.

Strength.

4 sets 12 Alt Front rack reverse lunge.

Rest 2.30min b/t sets

Conditioning.

3 sets. 5min Amrap.

Buy in 200m Run (Sub Row or 400m Bike).

Remaining time Amrap

10 Push up.

20 Weighted step up 20″ box.

Rest 2min b/t sets.

Warm up.
3 sets.
5 Plank to Down dog.
https://youtu.be/tqndqnUK2xA

15 Glute bridge.
https://youtu.be/wMEoGwkk650

60sec Bird dog.
https://youtu.be/VomRaB5gHZs

Conditioning. Benchmark Test week.
‘Diane’
21-15-9
Deadlift.
Hspu.
RX 105/70kg.
Sc 80/50kg.
7min Time cap.
Keep to the same scaling options you’ve been working on throughout this progression.

Weightlifting.
A. 3min omem 2-3 Tall snatch (Keep weight light to focus on pulling under barbell with good foitwork).
https://youtu.be/dCiugtIWFrU

B. 3-5 sets On every 2.30min.
2 position Snatch (1 Hip + 1 Hang).
https://youtu.be/qyLmvESKokk
https://youtu.be/QZU7URo6HME

Warm up.
12min omem.
1. 40sec Machine.

2. 5 RDL’s + 5 Muscle clean.
https://youtu.be/rhh3aDfm43I
https://youtu.be/7A4hAMQscu8

3. 1/side 3 way lunge with forward reach.
https://youtu.be/hbO_R5mtMW0

4. 15-20sec/side Side plank.
https://youtu.be/_R389Jk0tIo

Conditioning (Steady state).
30min max cal on every (Alternate b/t A&B).

A 0min, 10min, 20min complete
10-15 hang power clean + 20-30 Air squat.
https://youtu.be/BmXrQzZS5pA

B. 5min, 15min, 25min complete 60sec Plank.
https://youtu.be/Y2w9ZwpoaWo

BB weight: RX 50/35kg. Scaled 40/30kg.

Warm up.
3 sets.
5 Inch worm + push up.
https://youtu.be/WUcYR4QDBg4

10sec Active dead hang + 10 Scap pull up.
https://youtu.be/lqy8oud8FgQ
https://youtu.be/1M-Jds6GlFo

1/side 3 way lunge with forward reach.
https://youtu.be/hbO_R5mtMW0

Strength. Week 2.
Strict press (paused).
https://youtu.be/_aISMzimYEA
2 sets 7 reps (lighter than 90%).
2 sets 5 reps @ 90% of 5RM.
2 sets 3 reps (heavier than 90%).
Rest 2min b/t sets.

Conditioning.
10min Amrap.
4/arm DB Devils press.
https://youtu.be/mwOoAQ5nlYU

12 Chest to bar/Pull up (Scale: Banded, Jumping, Ring row).
https://youtu.be/AyPTCEXTjOo

8/arm Single arm Overhead reverse lunge.
https://youtu.be/2K2Xxuf95Kw

DB weight: RX 22.5/15kg. Scaled 17.5/10kg.

Warm up.

3 sets.

10/leg Staggered stance toe touch.

5 Feet together + 5 Wide stance squats.

Gymnastic swimming.

Conditioning.

A. 5 sets (YG,IG) 2min work/2min rest.

12 Wall ball.

9 SDLHP.

6 Push press.

Rest 4min.

B. 12min Ascending ladder.

10 Hang Clean.

10 Pull up.

10 Sit up.

Add 10 reps each rd.
BB weight: RX 45/30kg. Sc 35/25kg.

Warm up.
3 sets.
5/side Child pose w/t T-spine rotations.
https://youtu.be/Yvcrlmj4dJ8

5-8 Sphinx push up.
https://youtu.be/JpZcjp8J3QU

15-20sec/side Star plank.
https://youtu.be/5oB44pBFIVE

Strength. Week 1.
12min build to 5RM Strict press (pause 1sec on shoulders each rep).
https://youtu.be/uPhkTOQ4wek

Conditioning (18min Time cap).

40 Box jump step down 24″/20″
https://youtu.be/-MJyEtCaUCI

30 Burpee.
https://youtu.be/auBLPXO8Fww

40/30 Cal.

30 KB Split snatch (Switch every 3 reps)
https://youtu.be/1rkH9oZ_Guk

40/30 Cal.

30 Burpee.

40 Box jump step down.

KB weight: RX+ 32/24kg. RX 28/20kg. S 20/12kg.

Warm up.
3 sets.
60sec Cyclical (Increase pace each rd).

2/side 3 way lunge with reach.
https://youtu.be/hbO_R5mtMW0

5 Jefferson curls.
https://youtu.be/rkjFOxM8og4

Conditioning.
30min Amrap.
80/64 Cal.
50 Air squat.
30 Ab mat sit up.
Rest 3min after each rd.