Category: Uncategorized

Home Gym

Strength. Week 5.
Bench press. 4 @ 75%. 2 sets 4 @ 80%. 4 @ 80-85%.
Rest as needed b/t sets.

Conditioning.
Power ‘Elizabeth’.
21-15-9
Power clean 62.5/40kg.
Ring dip. Sub DB push up or Hand release push up if no rings.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
10 reps of each Y’s, T’s, W’s.
5/arm 1/2 Kneeling press.
30sec Handstand hold.

Minimal equipment.
Strength.
10min omem.
2 Push press + 1 Power jerk + 1 Split jerk (Moderate weight). If using DB/KB alternate arms each rd.

Conditioning.
15min Amrap.
6 Jump switch lunges.
12 Hand release push up.
20 Crossbody SL V up.

No equipment.
Strength.
10min omem. Rucksack stoh complex.
2 Push press + 1 Power jerk + 1 Split jerk.

Conditioning.
15min Amrap.
6 Jump switch lunges.
12 Hand release push up.
20 Crossbody SL V up.

Home Gym.

Weightlifting.
6 sets.
On every 90sec complete 6 Bar facing burpee + 1 Snatch. Increase weight every set if possible.

Conditioning.
A.
10-8-6-4-2 Power snatch 52.5/35kg.
30 Double unders after each rd.
Rest 3min.
B.
2-4-6-8-10 Overhead squat 52.5/35kg.
30 Double unders after each rd.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
5 Kang squat.
10 Russian swings.
3/leg Single broad jump (Land 2 footed).

Minimal equipment.
Strength.
4 sets
A1. 10-15 double barrel Front rack or Goblet squat.
Rest 60sec.
A2. 14 Wall sit marches.
Rest 60sec.

Conditioning.
20-16-12-8-4 Alt Single arm snatch (DB/KB/Odd object).
30 Double unders/Single unders after each rd.
Rest 3min.
4-8-12-16-20 Alt Single arm Clean & Jerk (DB/KB/Odd object).
30 Double unders/Single unders after each rd.

No equipment.
Strength.
4 sets
A1. 10-15 double barrel Rucksack front squat.
Rest 60sec.
A2. 14 Wall sit marches.
Rest 60sec.

Conditioning.
20-16-12-8-4 Rucksack snatch.
30 Lateral line hops after each rd.
Rest 3min.
4-8-12-16-20 Rucksack Clean & Jerk.
30 Lateral line hops after each rd.

Home Gym

Strength. Week 6.
A. Back squat. 6 @ 70%. 6 @ 80%. 3 @ 90%. 2 @ 95%.
Rest as needed b/t sets.
B. Front squat. 5 @ 65%. 4 @ 75%. 2 sets 4 @ 80%.
Rest 2.30min b/t sets.

Conditioning.
3-5 sets.
6 Box jump overs 24/20 (No touch).
Rest 15sec.
12 Unbroken Sumo deadlift (Choose challenging weight but can complete reps unbroken).
Rest 15sec.
20 Weighted Box step up 24/20 (Hold DB/KB).
Rest 15sec.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
5-8/side Thread the needle.
30sec Handstand hold (Back to wall).
5-8/arm Single arm high pull (DB/KB/Odd object).

Conditioning.
20min Amrap.
21 Cal Row/Bike (300m Run).
15 Hspu (Strict or Kipping). Scale as needed.
*9 Strict Chest to bar/Pull up (Sub Bent over row).
*No equipment sub Rucksack bent over rows.

Midline strength.
3 sets.
30sec Hollow hold.
Rest 30sec.
10/leg Piked leg lift.
Rest 30sec.
20 Toe touch.
Rest 60sec.

Home Gym.

Strength. Week 5.
Strict press. 6 @ 70%. 6 @ 80%. 3 @ 90%. 2 @ 95%.
Rest as needed b/t sets.

Conditioning.
Gymnastics under fatigue. Decide a rep scheme that’s challenging but doable for you.
15min omem.
1. 30sec Cal Row/Bike (25′ Shuttle runs).
2. 30sec Hspu (Strict or Kipping).
3. 5-15 Chest to bar/Pull up.

Finisher.
3 sets 10-15 Barbell bicep curls.
Rest 60-90sec.

Home Workouts + Zoom Classes.
Minimal & No equipment

Warm up.
3 sets
8 Alt reverse lunge w/t Overhead reach.
10/leg Single glute bridge.
30sec/arm Weighted overhead hold.

Zoom Classes + Minimal equipment.
Conditioning.
4 sets.
4min Amrap.
10 Alt Reverse lunge (Suitcase hold Right arm). Hold DB/KB/Odd object.
8 Russian swing.
10 Alt Reverse lunge (Suitcase hold Left arm).
4 Alt Devils press (No push up).
Rest 2min b/t sets.
Start where you finish.

No equipment.
Same format.
Weighted Rucksack/Odd object for Reverse lunge & Russian swings.
Sub Burpee broad jump for Devils press.

Home Gyms

Weightlifting.
Touch & Go Power Snatch.
1 set 15 unbroken reps.
1 set 12 unbroken reps.
1 set 9 unbroken reps.
Increase weight each.
Rest as needed b/t sets.

Conditioning.
11min.
3rds
6 Thrusters 50/35kg.
6 Chest to bar.
6 Overhead squat.
6 Chest to bar.
Into 2rds.
5 Thrusters 60/40kg.
7 CTB.
5 OHS.
7 CTB.
Into Amrap
4 Thrusters 80/55kg.
8 CTB.
4 OHS.
8 CTB.
Scale loading/movements as needed.

Home Workouts
Minimal & No equipment.

Warm up.
2 sets.
10 Sumo squats.
10 Weighted Good mornings.
10 Alt forward lunge w/t reach.
5/arm Push press.

Conditioning.
24-28min omem.
1. Single arm Snusters (DB/KB/Odd object)
2. V up.
3. Single arm Snusters.
4. Sit up w/t Russian twists.
Snuster: Snatch into thruster.

Home Gym

Strength Week 4.
Bench press. 6 @ 65%. 6 @ 75%. 6 @ 80%. 6 @ 80-85%.
Rest as needed b/t sets.

Conditioning.
12-15min omem.
1. 30sec Cal Row/Bike
2. 8-12 Bar facing burpee.
3. 30sec 25′ Shuttle run.

Finisher.
3 sets.
10-15 Banded hammer curls.
Rest 60sec.
10-15 Banded tricep extensions.
Rest 60sec.

Home Workouts.
Minimal & No equipment.

Warm up.
3 sets.
8/side Side plank rotations.
5 Push up to Down dog.
20 2 Footed hops (forwards/backwards).

Minimal equipment.
Strength.
12min omem 3 Strict press @ 65%+ of max.
If no barbell. Perform Strict handstand push up (Increase reps from last week).

Conditioning.
12-15min omem.
1. 45-60 Double unders/Single unders.
2. 8-12 Bar facing burpee.
3. 30sec 25′ Shuttle run.

Finisher.
3 sets.
10-15 Bicep curls.
Rest 60sec.
5-10 Diamond push up (Scale: Off knees).
Rest 60sec

No equipment.
Strength.
12min omem Strict handstand push up (Increase reps from last week). Scale as needed.

Conditioning.
12-15min omem.
1. 30-40 Jumping jacks.
2. 8-12 Burpee over object.
3. 30sec 25′ Shuttle run.

Finisher.
3 sets.
10-15 Odd object Bicep curls.
Rest 60sec.
5-10 Diamond push up (Scale: Off knees).
Rest 60sec

Home Gym

Weightlifting.
5 sets. Every 2min complete
1. 50 Double unders + 10 Cleans.
2. 50 DU + 8 Cleans.
3. 50 DU + 6 Cleans.
4. 50 DU + 4 Cleans.
5. 50 DU + 2 Cleans.
Increase weight each set.
Full cleans. No power cleans.

Conditioning.
10min Amrap.
15 Toes to bar (Sub V up).
10 Deadlift 52.5/35kg.
5 Clean 52.5/35kg (Any style of clean).

Home Workouts
Minimal & No equipment.
Warm up.
3 sets.
5 Kang squat.
10 Russian swings.
5 Broad jump

Minimal equipment.
Strength.
4 sets
A1. 8-12 double barrel Front rack or Goblet squat.
Rest 60sec.
A2. 10 Wall sit marches.
Rest 60sec.

Conditioning.
10min Amrap.
15 Toes to bar (Sub V up).
10 Deadlift 52.5/35kg.
5 Clean 52.5/35kg (Any style of clean)
Sub BB with DB/KB.

No equipment.
Strength.
4 sets
A1. 8-12 double barrel Front rack Rucksack squat.
Rest 60sec.
A2. 10 Wall sit marches.
Rest 60sec.

Conditioning.
10min Amrap.
15 V up.
10 Rucksack Deadlift.
5 Rucksack Clean (Any style of clean).

Home Gym

Strength Week 4.
Strict press. 8 @ 65%. 6 @ 75%. 4 @ 85%. 4 @ 90%.
Rest as needed b/t sets.
If you done Murph yesterday then adjust % if needed to complete last 2 sets of strict press or perform as clusters (2.2 or 1.1.1.1) or Push press any reps that you may fail.

Conditioning.
20min Row/Bike @ easy pace.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
10/leg Single leg toe touch.
10 Prisoner Good mornings.
10/leg Single leg hops.

Minimal equipment.
Conditioning.
3 sets.
5min Ascending ladder.
4 No push up Down Up.
4 Sit up.
4 Hang Power clean (Pick challenging weight). No barbell sub DB/KB.
Add 2 reps after each rd.
Rest 3min b/t sets.

Midline strength.
3 sets.
A1. 30sec Flutter kicks.
Rest 60sec.
A2. 30sec Arch hold.
Rest 60sec.
A3. 30sec Russian twists.
Rest 60sec.

No equipment.
Conditioning.
3 sets.
5min Ascending ladder.
4 No push up Down Up.
4 Sit up.
4 Rucksack Power clean.
Add 2 reps.
Rest 3min b/t sets.

Midline strength.
3 sets.
A1. 30sec Flutter kicks.
Rest 60sec.
A2. 30sec Arch hold.
Rest 60sec.
A3. 30sec Russian twists.
Rest 60sec.

Home Gym/Home Workouts

Warm up.
2-3 sets.
20 ‘A’ march.
10 2 Footed hops (Forwards/Backwards).
10 Sky divers.
10 Scap pull up (No pull up bar do 10 Y’s + T’s)
10 Alt Shoulder taps

Conditioning.
Memorial Day ‘Murph’.
1 mile run.
Into
*100 Pull up.
200 Push up.
300 Air squat.
Into
1 mile run.
Partition reps anyway
Wear weighted vest if you have one.
*No pull bar sub Bent over rows/Towel rows.

Scaling:
Half ‘Murph’
Pull up: Reps, Jumping pull up, Ring row.
Push up: Reps, Ab mat below chest, Bench push up, Off knees.

Home Gym

Weightlifting.
Touch & Go Power clean & jerk.
Set 1. 15 unbroken reps.
Set 2. 12 unbroken reps.
Set 3. 9 unbroken reps.
Rest as needed b/t sets. Must increase weight each set

Conditioning.
30 Front squat 40/30kg.
30 Toes to bar.
20 Thrusters 50/35kg.
20 T2B.
10 Clean to thruster 60/40kg.
10 T2B.

Home Workouts.

Warm up.
3 sets.
5 Push up to Down dog.
Lunge matrix/side.
20 Alt Glute bridge March.

Conditioning.
7rds.
7 Hspu.
7 Thrusters 45kg.
7 V up.
7 Power clean 45kg.
7 Burpee.
7 KB swings.
7 Ring rows.

No barbell.

7rds.
7/arm Push press.
7/arm Thrusters.
14 Crossbody tuck up.
7/arm Deadlift.
7 Burpee.
7 Russian swings.
7/arm Bent over row.