Category: Uncategorized

Home Gym

Strength Week 3.
Bench press. 10 @ 60%. 10 @ 65%. 8 @ 70%. 8 @ 75%.
Rest as needed b/t sets.

Conditioning.
5 sets. 3min Amrap.
5 Shoulder to overhead 52.5/35kg.
7 Hand release push up.
9 Box jump step down 24/20.
Rest 60sec b/t Amraps.

Finisher.
3 sets
A1. 10-15 Barbell pronated bicep curls.
Rest 60sec.
A2. 10-15 Overhead tricep extensions.
Rest 60sec.

Home Workouts.
Minimal & No equipment.

Warm up.
3 sets.
5 Plank to Down dog.
10/leg Staggered stance toe touch.
5 Broad jump.

Minimal equipment.
Strength.
10min omem 3 Strict press @ 55-65% of max.
If no barbell. Perform Strict handstand push up (Increase reps from last week).

Conditioning.
5-6 sets.
90sec complete 15/arm Single arm Shoulder to overhead (Scale reps if needed).
Amrap in remaining time
1 Straight leg sit up + Tuck up + Alt Single leg V up.
Rest 30sec b/t sets.

No equipment.
Strength
10min omem Strict handstand push up (Increase reps from last week). Scale as needed.

Conditioning.
As above. Sub DBS/KB with Odd object.

Home Gym

Weightlifting. Snatch ladder.
2 sets.
3min Amrap.
3 @ 70% + 2 @ 75% + 1 @ 80%.
Rest 4min b/t sets.
Only 1 barbell. Set up to change plates quickly & efficiently. Practice before starting the Amrap.
Workout format.
In 3min complete 3 rep @ 70% change weight 2 rep @ 75% change weight 1 rep @ 80%.
Continue this format for the 3min.

Conditioning.
3-4 sets (Skill & Gym midline focus).
1. 12 Alt Hang DB Split snatch.
Rest 30sec.
2. Accumulate 30sec (3 sets 10sec) Hanging Tuck front lever. Rest 30sec.
3. 5-6/arm Hang DB Clean & Jerk.
Rest 30sec.
4. 10/side Side Plank Arch up.
Rest as needed b/t sets.

Home Workouts.
Minimal & No equipment.

Warm up.
3 sets.
10 Sumo stance Good mornings (Hold DB/KB behind neck).
10 Alt Reverse lunge with overhead reach.
30sec/arm DB/KB overhead hold.

Conditioning (Skill & Gym midline focus).
20-25min omem.
1. 30sec Alt DB Hang snatch.
2. 30sec Hollow body hold.
3. 30sec Alt DB Clean & Split Jerk.
4. 10 Side plank Arch (Right).
5. 10 Side plank Arch (Left).
Can sub DB with light barbell.

No equipment sub Rucksack or Odd object.

Home Gym

Strength Week 3.
Strict press. 8 @ 65%. 8 @ 70%. 6 @ 80%. 6 @ 85%.
Rest as needed b/t sets.

Conditioning.
Final week of Murph prep.
800m Run (Sub 1km Row/2km Bike).
Rest 2min.
50 Pull up.
100 Push up.
150 Air squat.
Then into
800m (Row/Bike).
Partition reps anyway (Scale volume if needed).

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
20 Plank position shoulder taps.
8 Sphinx push up.
10 Prone position T’s + W’s.

Minimal equipment.
Strength.
3-4 sets.
A1. 10-12 Barbell Close grip Floor press @ Tempo 3111. (If using DB/KB complete rep both sides).
Rest 60sec.
A2. 8-10/arm Single arm upright row @ Tempo 21X1.
Rest 60sec.

Conditioning.
800m Run.
Rest 2min.
50 Pull up (Sub DB/KB bent over row 25/arm).
100 Push up.
150 Air squat.
Then into
800m Run.
Partition reps anyway (Scale if volume too high).

No equipment.
Strength.
3 sets.
A1. 8-10 Elevator push up.
Rest 30sec.
10-12 Push up + Shoulder taps.
Rest 60sec.
A2. 8-10 Rucksack upright row @ Tempo 21X1.
Rest 60sec.

Conditioning.
800m Run.
Rest 2min.
50 Pull up (Sub Rucksack bent over row).
100 Push up.
150 Air squat.
Then into.
800m Run.
Partition reps anyway (Scale if volume too high).

Home Gym

Strength Week 5.
A. Back squat. 8 @ 65%. 6 @75%. 4 @ 85%. 4 @ 90%.
Rest as needed b/t sets.
B. Front squat. 5 @ 70%. 4 @ 80%. 3 @ 85%. 3 @ 90%.
Rest as needed b/t sets.

Conditioning.
10min Amrap.
15 Ground to overhead 35/25kg.
35 Double unders/Single unders

Home Workouts
Minimal & No equipment

Warm up.
3 sets.
10 Alt reverse lunge with overhead reach.
10/leg Single leg toe touch.
50’/arm Single arm overhead carry.

Minimal equipment.
Strength.
4 sets 6-8/leg Back rack Rear foot elevated split squat (Front rack hold if using DB/KB) @ Tempo 20X1.
Rest as needed b/t sets.

Conditioning.
A. 8min Amrap.
12 Alt Single arm Devils press.
24 Air squat.

Rest 4min.

B. 8min Amrap.
8 Alt Single arm Devils press (DB/KB).
16 Box step up.

No equipment.
Strength.
4 sets 10-12/leg Rucksack Back rack Rear foot elevated split squat Tempo 20X1.
Rest as needed b/t sets.

Conditioning.
A. 8min Amrap.
12 Burpee.
24 Air squat.

Rest 4min.

B. 8min Amrap.
8 Burpee to 6″ target.
16 Alt step up.

Home Gym

Weightlifting. Snatch.
5min omem. 2 Touch & Go Power snatch @ 60-70%.
Straight into
5min omem 2 Touch & Go Snatch @ 60-70%.
This barbell cycling skill work. Adjust weights accordingly.

Conditioning.
30 DB Facing burpee.
40 Alt DB Split snatch.
50 DB Box step overs.
40 DB Clean & Stoh (Switch arms every 5 reps).
30 DB Facing burpee.

Home Workouts
Minimal & No equipment

Warm up.
3 sets.
5 Inch worm + push up.
10/leg Staggered stance toe touch.
30sec/arm Overhead hold.

Conditioning.
30 DB/KB Facing burpee.
40 Alt DB/KB Split snatch.
50 Box step overs (Holding weight).
40 DB/KB Clean & Stoh (Switch arms every 5 reps).
30 DB/KB Facing burpee.

No equipment sub weighted movements with Rucksack or Odd object.

Home Gym

Strength Week 2.
Bench press. 10 @ 60%. 8 @ 70%. 8 @ 75%. 8 @ 80%.
rest as needed b/t sets.

Conditioning.
4min Amrap.
30 Air squat.
20 Push press 42.5/30kg.
10 Toes to bar (Sub V up).
Rest 60sec.
4min Amrap.
10 T2B.
30 Air squat.
20 Push press.
Rest 60sec.
4min Amrap.
20 Push press.
10 T2B.
30 Air squat.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
5 Plank to Down dog.
10/leg Staggered stance toe touch.
5 Broad jump.

Minimal equipment.
Strength.
10min omem 3 Strict press @ 50-60% of max. If no barbell. Perform Strict handstand push up.

Conditioning.
15min omem.
1. 3-5 Wall walks (Scale: 8-10 inchworm + push up).
2. 30sec Deck squats.
3. 30sec Plank Crossbody Knee to Elbow.

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

No equipment.
Strength.
10min omem Strict handstand push up (Pick rep scheme to focus on quality. 1-5 reps).
Shspu scale:
Off ab mat.
Negatives.
Pike off box.
Pike off floor.

Conditioning.
As above.

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

Home Gym

Weightlifting
A. 5min omem 1 Tall Power clean + 1 Tall clean.
Focus: Pulling under the bar

B. 4 sets Clean clusters 1.1.1 (Rest 10-15sec b/t reps) @ 65-70%.
Rest 2min b/t sets.

Conditioning. Barbell cycling & grip endurance.
3 sets.
75-100 Double unders/Single unders.
Into 2rds 12 Deadlift. 9 Hang power clean (Choose a load to allow complex to be completed unbroken. You can drop barbell after 9th Hang power clean).
Rest as needed b/t sets.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
2 Lunge matrix/side. (Forward, lateral, reverse).
10/leg Single leg toe touch.
20sec/side Side plank.

Minimal equipment.
Conditioning.
26min Broken Amrap. 2min Work/60sec Rest.
Start where you finish.
24 Weighted Step up (Box, chair, step).
12 Single arm Suitcase Deadlift + 9 Single arm Hang power clean (Right arm). Use DB/KB/Odd object.
24 Sit up.
12 Single arm Suitcase Deadlift + 9 Single arm Hang power clean (Left arm).

No equipment.
Conditioning.
26min Broken Amrap. 2min Work/60sec Rest.
Start where you finish.
24 Rucksack Step up (Box, chair, step).
12 Rucksack Deadlift + 9 Rucksack Hang power clean.
24 Sit up.
6 Rucksack Power clean + 6 Rucksack front squat.

Home Gym

Strength Week 2.
Strict press. 10 @ 60%. 8 @ 65%. 6 @ 70%. 6 @ 75%. 6 @ 80%.
Rest as needed b/t sets.

Conditioning.
*6-8 sets. Start new round on every 3min.
Run 200m.
Remaining time Amrap
10 Pull up.
20 Push up.
Wear weighted vest if you have one.
*Base number of sets on how you feel.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
20 Plank position shoulder taps.
8 Sphinx push up.
10 Prone position T’s + W’s.

Minimal equipment.
Strength.
3-4 sets.
A1. 8 Barbell Floor press @ Tempo 3111. (If using DB/KB complete rep both sides).
Rest 60sec.
A2. 8 Barbell snatch bent over row @ Tempo 21X1. (If using DB/KB perform Elbow out bent over row @ same tempo/arm).
Rest 60sec.

Conditioning.
*6-8 sets. Start new round on every 3min.
Run 200m.
Remaining time Amrap
10 Pull up (Sub Bent over rows).
20 Push up. (Wear weighted vest if you have one).
*Base number of sets on how you feel.

No equipment.
Strength.
3 sets.
A1. 5-8 Elevator push up.
Rest 30sec.
8-10 Push up + Shoulder taps.
Rest 60sec.
A2. 8-10 Towel rows.
Rest 60sec

Conditioning.
*6-8 sets. Start new round on every 3min.
Run 200m.
Remaining time Amrap
10 Rucksack rows.
20 Push up.
Wear weighted vest if you have one.
*Base number of sets on how you feel.

Home Gym

Strength. Week 4.
A. Back squat. 8 @ 65%. 8 @ 70%. 6 @ 80%. 6 @ 85%.
Rest as needed b/t sets.
B. Front squat. 5 @ 70%. 5 @ 75%. 5 @ 80%. 5 @ 85%.
Rest 2-3min b/t sets.

Conditioning. (Quality focus)
8min Amrap.
2,4,6,8,10
Single arm Alt Devils press (No push up) 22.5/15kg.
Alt Pistols (Scale as needed).
After round of 10. Restart at 2 and work back up.

Home Workouts
Minimal & No equipment

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

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

Conditioning.
2 sets.
6 sets 20sec work/10sec rest.
Wall ball (Sub Jumping Air squat).
Rest 60sec.
4 sets 40sec work/10sec rest. Single arm Hang clean & split jerk.
Rest 60sec.

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

Conditioning.
2 sets.
6 sets 20sec work/10sec rest.
Jumping Air squat.
Rest 60sec.
4 sets 40sec work/10sec rest.
Rucksack Hang clean & split jerk (Alt legs each rep).
Rest 60sec.

Home Gym

Weightlifting.
Power clean complex.
A. 5min on every 30sec 2 Touch & Go Power clean @ 60-70%.
Straight into
B. 5min on every 30sec 2 Touch & Go Clean @ 60-70%.
This barbell cycling skill work. Adjust weights accordingly.

Conditioning. TTTtd46
0.00-3.00min
21-15-9
Chest to bar (Scale: Rep scheme. Pull up).
Front squat 60/40kg

3.00-4.00min Rest.

4.00-7.00min
21-15-9
Toes to bar (Scale: Rep scheme. High knees. V up).
Overhead squat 60/40kg
3min Time cap.

7.00-8.00min Rest.

8.00-13.00min
21-15-9
Power clean 60/40kg.
Bar facing burpee.
5min Time cap.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
8/leg High knee to reverse lunge.
8/arm Crossbody RDL’s (Use DB/KB/Odd object.
8/leg Lateral lunge.

Conditioning.
25min Amrap.
20 Straight leg sit up.
30 Ground to overhead (Snatch/C&J). Use DB/KB/BB/Odd object.
40 Weighted Lateral step overs 20″(10kg/5kg Rucksack).