Warm up
3 sets.
8 Cat & Cow.
5-8 Sphinx push up.
20 Alt Glute bridge march.
Strength. Week 5.
A. 4 sets
A1. 5 Floor press (Legs straight or bent)
Rest 60sec.
A2. 10-20sec/arm Single arm Ring row iso hold.
Rest 60sec.
Conditioning.
12min Amrap.
*Pull up (See below for options).
6 Thrusters RX 35/25kg. Scaled 25/17.5kg.
9/7 Cal (Row, Bike, Ski).
*RX+ 3 Bar muscle up.
RX 6 Chest to bar or Pull up.
Scaled 6 Banded pull up or Ring row.
Warm up.
3 sets
60sec Machine.
10/side Staggered stance toe touch.
10 Alt Table tops with reach.
10 Alt Plank shoulder taps.
Conditioning.
20min Amrap.
20 Cal.
20 Burpee.
20 Cal.
20 Alt reverse lunge.
Warm up.
2 sets
5/side Thread the needle/T-spine rotation.
5 RDL’s.
5 Muscle clean.
5 Rocket jumps
Conditioning.
CF games Annie (15min Time cap).
50-40-30-20-10
Double Unders (Single unders x 2).
Ab mat sit up.
5-4-3-2-1 Clean (Any style).
RX+ 105/70kg.
RX 85/60kg.
SC 60/40kg.
(BB weight approx 80% of max).
Accessory (Quality movement).
2 sets.
B1. 8/leg DB/KB Crossbody RDL’s @ tempo 30X1.
Rest 60sec.
B2. 5/leg Goblet hold Cossack squat @ tempo 31X1.
Rest 60sec.
B3. 20sec/side Side plank reach through.
Rest 60sec.
Warm up.
3 sets.
10 Alternating Child pose shoulder flexion.
5-10 Push up to Down dog.
30sec Hollow hold (Scale to Single leg or Bent knee).
Gymnastics. Week 4.
*Strict handstand push.
3-4 sets 5 reps Strict handstand push up.
Rest 2.30-3min b/t sets.
Adv: Add deficit.
Int: Shspu or Shortened Range of motion (Ab mat)
Beg: Negatives or Pike position push up off box.
Conditioning.
20min omem (Choose machine).
Min 1-4. 30sec Amrap calories.
Min 5-8. 35sec Amrap calories.
Min 9-12. 40sec Amrap calories.
Min 13-16. 45sec Amrap calories.
Min 17-20. 50sec Amrap calories.
Goal is to accumulate as many calories as possible.
*Alternative option is 3-4 sets 5 reps Barbell strict pre
Warm up
3 sets.
5/side Greatest stretch.
5 Prisoner Kang squats.
45sec Plank reaches.
Strength. Week 5. (20min)
Back squat
3 sets 6 reps @ 80-83%.
Rest 2.30-3min b/t sets.
Conditioning.
7min Ascending ladder
2 KB swing.
2 Box jump overs 24/20 (Scale height or peform box step overs).
Add 2 reps each rd.
KB weight: RX+ 32/24kg. RX 24/16kg SC 20/12kg.
Choose a weight thats challenging but still able to maintain good form.
This is a good workout to try progressing to the next weight.
Warm up.
9min on the minute every minute.
1. 30sec Inch worm to Down dog.
2. 30sec Curtsy squats.
3. 15sec/side Side plank.
Conditioning.
A. 10min Amrap.
200m Row/Ski (400m Bike).
20 DB Snatch 22.5/15kg (Switch hands every 5 reps).
10 Single arm Overhead reverse lunge (Alternating).
Rest 5min.
Clean equipment and set up for workout.
B. 10min Amrap.
8 No push up Down/Up.
16 Barbell Thrusters 20/15kg.
32 Double unders.
Clean equipment.
Cool down.
60sec/side Pigeon pose.
60sec/side Twisted cross.
Socially distanced Teams of 2.
A. 12min.
Buy in: 200 Double under.
Remaining time Ascending ladder
Power clean.
V up.
2,4,6 etc.
Rest 3min.
B. 12min.
Buy in 200 Double unders.
Remaining time Amrap
5 Push press.
10 Deadlift.
15 Box jump step down.
See whiteboard for RX. Scaled.
Strength. Week 3.
3 sets.
A1. 8 Floor press.
A2. 8/arm Lateral ring row.
Conditioning.
Chipper
50 Wall ball.
40 DB snatch (5/arm).
30 Chest to bar.
20 Alt single arm DB Manmakers.
See whiteboard for RX. Scaled.
6 sets.
Min 1. 40sec Cal.
Min 2. 40sec Burpee to plate.
Min 3. 40sec Cal.
Min 4. 40sec Deadbug.
Rest 1.20min.
Weightlifting. Week 3.
10min omem
3-4 Touch & Go Power clean @ 60-70%.
Conditioning.
10min Grinder.
Buy in: 30 KB Box step overs 24/20.
Remaining time Amrap
16 Alt Goblet hold reverse lunge.
6/arm Sumo deadlift.
4/arm Hang power clean.
See whiteboard for RX+. RX. Scaled.
