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Home Gym

Strength.Week 7.
A. Back squat. 5 @ 70%. 5 @ 80%. 3 @ 85%. 2 @ 90%. 1 @ 100%. Rest as needed b/t sets.
B. Front squat. 5 @ 65%. 4 @ 70%. 4 @ 75%. 4 @ 80%.
Rest 2min b/t sets.

Conditioning.
8min Amrap.
8 Power snatch 35/25kg.
8 Toes to bar (Sub V up).
8 Box jump 24/20.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
10/side Quardruped T-spine rotations.
10 Alt Curtsy squats.
5/arm Push press.

Minimal equipment.
Conditioning.
30min Broken Amrap. 30sec work/30sec rest.
7 Single arm Thrusters (Switch arms each rd).
9 Toes to bar (Sub 14 Sit up).
50′ Shuttle run.

No equipment.
Conditioning.
30min Broken Amrap. 30sec work/30sec rest.
7 Rucksack Thrusters.
14 Sit up.
50′ Shuttle run.

Home Gym

Weightlifting.
90sec Amrap Clean & Jerk @ 80% of max. (Full clean. No power clean. Any style of jerk allowed).
Spend time warming up well before the 90sec Amrap.

Conditioning.
100 Wall ball.
80 Cal row/bike.
60 Toes to bar.
40 Hang DB Split snatch (Switch every 5 reps).
20m/arm Single arm DB overhead walking lunge.

Home Workouts.
Minimal & No equipment.

Warm up.
3 sets.
10 Sumo squats.
5 Inch worm.
10/leg Glute bridge.

Conditioning.
50 Air squat.
10 Burpee.
40 Forward lunges.
10 Burpee.
30 Alt DB Clean.
10 Burpee.
20 Alt Single arm Down dog.
10 Burpee.
30 Alt DB Snatch.
10 Burpee.
40 Forward lunges.
10 Burpee.
50 Air squat.

No equipment sub Rucksack or Odd object for weighted movements.

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.