Category: Uncategorized

Home Gyms

Week 1. Strength.
A. Max effort. Anderson squat. Build to 1RM
Set J-cup height so your start position is 1-2″ above parallel.

B. Banded Good mornings 12 reps omem x 8.
No band sub with BB or KB/DB Russian swings.

Conditioning.
4 sets.
50′ Single arm DB Front rack lunge.
10 DB Hang power clean.
20 DB Box step up.
10 DB Hang power snatch.
Rest 3-4min. Only alternate hands each set

Home Workouts
Minimal equipment.
Strength/Movement.
3-4 sets
A1. 10 Goblet squat @ tempo 40X1.
Rest 60sec.
A2. 30-45sec Glute bridge walk outs.
Rest 60sec.

Conditioning.
Intervals. 6-8 sets 90sec Amrap/30sec Rest.
10 GTOH (DB/KB/Plate).
In remaining time Amrap Step up with weight.

No equipment.
3-4 sets
A1. 10-15 Air squats @ tempo 40X1.
Rest 60sec.
A2. 30-45sec Glute bridge walk outs.
Rest 60sec.

Conditioning.
Intervals.
6-8 sets 90sec Amrap/30sec Rest.
10 Ruck sack GTOH.
In remaining time Amrap Step up with ruck sack.

Week 1. Gymnastics.
3 sets
A1. 3 WTD Wide grip strict pull up.
Rest 90sec.
A2. 5 WTD Strict ring dip (No rings sub with Deficit push up). Rest 90sec.

Conditioning.
20min Amrap.
30/21 Cal (Bike/Row) or 400m Run.
2rds
5 Hspu. Add deficit if possible.
7 V up.
9 CTB.

Home workout.
Strength
3 sets 10-20 Push up. If possible elevate feet.
Rest 2min.

Conditioning.
20min Amrap.
400m Run or 200′ Shuttle run (8 x 25′).
2rds
5 Hspu. Scale to Push up to down dog, Piked push up. Pike off box.
7 V up/Tuck up/Sit up.
9 Bent over rows (Use barbell, dumbbell, kettlebell or ruck sack).

Week 1. Weightlifting.
A. Low hang snatch (Below knee). 3 reps omem x 6.
Increase weight but focus on good positions.

B. Snatch pull clusters 3 sets 1.1.1 (10sec rest b/t reps). Rest 2min b/t sets.

Conditioning.
10min Amrap.
10 Power snatch 35/25kg.
10 Bar facing burpee.
10 Thrusters 35/25kg.
35 DU/SU.

Home workout
Equipment.

Strength/Movement.
3 sets
A1. Snatch grip RDL’s 10 reps @ tempo 40X1.
Rest 60sec.
A2. Front rack Split squat 8-10/leg @ tempo 2020 (Rest 30sec b/t legs).
Rest 90sec.

DB/KB variation.
3 sets
A1. Crossbody RDL’s 8/leg @ tempo 30X1 (Rest 30sec b/t legs). Rest 60sec.
A2. Goblet hold Split squat 8-10/leg @ tempo 2020 (Rest 30sec b/t legs).
Rest 90sec.

Conditioning.
10min Amrap.
15 SDLHP (Single arm if using DB/KB. Switch hands anytime).
35 DU/SU.
15 Air squat.
35 DU/SU. Sub DU/SU with Jumping jacks.

No equipment.
Strength/Movement.
3 sets
A1. 10 Waiters bow.
Rest 60sec.
A2. Prisoner split squat 8-12/leg @ tempo 2020 (Rest 30sec b/t legs).
Rest 90sec.

Conditioning.
10min Amrap.
12 Prisoner SL Good mornings (6/leg).
35 Jumping jacks.
12 Curtsy squats (6/leg).
35 Jumping jacks.

Saturday Session

24min omem. 30sec work/30sec rest.

Equipment.
1. Alt DB/KB/Med ball Modified manmakers.
2. Sit up.
3. SA DB/KB/Med ball Front rack Reverse lunge.
4. Plank to push up.

No Equipment.
1. Down/Up to Squat jump.
2. Sit up.
3. Reverse lunge.
4. Plank to push up.

Strength. Gymnastics
Wtd Strict pull up.
build to 3RM.

Scaled:
4 sets 3-5 reps BW Strict pull or Use lightest band as possible.

Conditioning.
17min Broken Amrap. 2min Work/60sec Rest. (Start where you finish).
21/16 Cal Row/Bike.
7/arm DB C&SJ.
14 BJO 24/20.

See whiteboard for RX/Scaled

Home workout

5rds
15 Ruck sack clean.
10 Push up to Down dog.
15 Ruck sake Push press.
200′ Shuttle run with Ruck sack (8 x 25′ Shuttles).

Endurance.

30min Amrap.
50/40 Cal (Row/Ski/Bike).
25 Box step up.
75 DU/SU.
Rest 60sec.

Home workout.
20min Run or 40min Walk.

Week 11. Weightlifting.
4 sets.
Clean to thruster. 1 rep E20sec x 6.
Rest 90sec. (Increase weight from week 8).

Conditioning.
BB complex omem (15min cap).
3 Hang power clean.
3 Front squat.
3 Thruster.

Home workout.

Movement/Strength.
3 sets.
A1. 45-60sec Deadbug.
Rest 60sec.
A2. 10-12 Alt Cossack squat (Slow tempo, use weight if possible).
Rest 60sec.
A3. 45-60sec Glute bridge march.
Rest 60sec.

Conditioning.
5min Ladder.
4 Alt Reverse lunge.
25 DU/SU.
8 Alt Reverse lunge.
25 DU/SU.
Add 4 reps each rd. Sub DU/SU with Jumping Jacks.

Rest 5min.

5min Ladder.
5 Deadlift.
20 Russian twists.
10 Deadlift.
20 Russian twists.
Add 5 reps each rd.

Week 11 Gymnastics.
Adv.
kipping ring/bar dip skill work.
A. 2-3 x 3-5 knee drive.
B. 2-3 x 3-5 knee dive + press.
C, 2-3 x 3-5 knee drive + kick & press).

Scaled. Self assisted dip. Jump to support + negative ring/bar dip. Ring/Strict push up.

Conditioning.
St. Paddy Loves Gymnastics. 17min Amrap.
17 Target burpee.
17 Pull up.
17 Hspu.
17 T2B.

Home workout.
St. Paddy’s Day Amrap. 17min.
17 Burpee.
17 Odd object bent over row.
17 Piked Hspu/Hrpu.
17 V up/Tuck up/Sit up.

Strength Week 11.

Front squat.
20min build to Tough single.

Conditioning
8min Amrap.
5 KB snatch (Right).
10 SA FR Step back lunge (Switch hands anytime).
5 KB snatch (Left).
10 Air squat.

See whiteboard for RX+/RX/Scaled

Home workout.
W/up.
2-3 sets.
10 Alt Lateral lunge.
15 Brush shaft Good mornings.
10 Wide stance air squat.

Strength/Movement.
3 sets.
A1. 12-15/leg Bulgarian split squats (Rest 20sec b/t legs). Rest 60sec.
A2. 8/leg Single leg RDL’s (Rest 20sec b/t legs).
Rest 60sec.

Conditioning.
10min Amrap.
10/leg Single leg Step up.
20-30sec/side Side plank (Rest 10sec b/t sides).
10 Air squat.
45-60sec Deadbug.

Saturday Session

Teams of 2.
AGOQ Mash up

0-15min.
100 DB snatch.
50 Cal.
100 Pogo burpee over DB.

15-25min.
2rds
20 Dual KB Deadlift.
40 Def Hspu.
60 KB Goblet squat.

25-31min (YG,IG)
4/arm SA DB Thrusters.
50 DU/SU.

See whiteboard for RX/Scaled.