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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).

Home Gym

Strength Week 1.
A. Bench press. Quickly build to tough single.
B. Bench press. 10 @ 60%. 8 @ 65%. 8 @ 70%. 8 @ 75%.
Rest 2-3min b/t sets.

Gymnastics
A. 6-8min omem.
1. 30sec KHspu (Scale as needed).
2. 30sec Cal Row/Bike (Sub 25′ Shuttle runs).

Rest as needed.

B. 6-8min omem.
1. 30sec. Kipping ring dip (If no rings. Sub Russian push up
https://youtu.be/v2lreU6DLaM).
2. 30sec Double unders.
This is skill focus. Quality ahead of Volume!

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.
3-4 sets.
A1. 8- 10 Strict press (If using DB/KB perform same rep per side)
Rest 60sec.
A2. 5/leg Weighted Single leg RDL to Knee lift. https://youtu.be/peFHP8fhGnQ
Rest 60sec.

Conditioning.
9-15-21 Hspu.
42-30-18 Single arm Russian swings (Switch hands anytime). Scale as needed.

No equipment.
Strength.
3 sets.
A1. 3-5 Strict Hspu (Add deficit or scale as needed).
Rest 60sec.
A2. 8-10/leg Single leg RDL to Knee lift. https://youtu.be/peFHP8fhGnQ
Rest 60sec.

Conditioning.
9-15-21 Hspu.
42-30-18 Rucksack Russian swings.
Scale as needed.

Recovery workout

A. 12min Amrap.
20sec/arm Overhead hold.
10 Prone Snow angels.
5/side Bird dog.
5/side Halo’s.

Rest 3-4min.

B. 12min Amrap.
5/side Reverse lunge with overhead lateral reach.
30sec Hip swivels.
8/side Staggered stance toe touch.
30sec Bent knee hollow hold.

Home Gym

Week 1 Weightlifting.
A. Snatch complex.
4 sets. 1 Power snatch + 1 Ohs + 1 Snatch + 1 Ohs.
Rest 60-90sec b/t sets. Keep light. Work positions.
B. 4 sets Snatch clusters 1.1.1 (Rest 10sec) @ 65-70%.
Rest 2min b/t sets.

Conditioning.
800m Run.
Rest 60sec.
*10min omem 5 Pull up. 10 Push up. 15 Air squat.
Rest 60sec.
800m Run.
*Scale reps to allow you to complete omem.
Sub Bent over rows if no pull up bar.

Home Workouts
Minimal & No equipment.

Warm up.
12min omem.
1. 5 inch worm to down dog.
2. 10 Sumo squats.
3. 15/leg Single leg hops.
4. 5/arm Push press.

Minimal equipment.
Conditioning.
A. 6min Amrap.
6 No push up down up.
6 Single arm DB Thrusters or Light barbell.
36 Double unders/Single unders/Lateral line hops.
Rest 2min.
B. 6min Amrap.
6 Burpee.
6 Single arm DB Front squat or Light barbell.
6 Alt Jump switch lunges.
Rest 2min.
C. 6 Burpee over object.
6 Single arm DB Hang PC or Light barbell.
36 Double unders/Single unders/Lateral line hops.
Rest 2min.
D. 6min Amrap (Try to get similar as in part A).
6 No push up down up.
6 Single arm DB Thrusters or Light barbell.
36 Double unders/Single unders/Lateral line hops.

No equipment.
A. 6min Amrap.
6 No push up down up.
6 Rucksack Thrusters.
36 Lateral line hops.
Rest 2min.
B. 6min Amrap.
6 Burpee.
6 Rucksack Front squat.
6 Alt Jump switch lunges.
Rest 2min.
C. 6min Amrap.
6 Burpee over object.
6 Rucksack Hang Power clean.
36 Lateral line hops.
Rest 2min.
D. 6min Amrap.
6 No push up down up (Try to similar score as in part A).
6 Rucksack Thrusters.
36 Lateral line hops.

Home Gym

Strength Week 1.
A. Strict press. Quickly build to tough single.
B. Strict press. 10 @ 60%. 8 @ 70%. 6 @ 75%. 4 @ 80%.
Rest 2-3min b/t sets.

Conditioning.
A. 4min Amrap
*4 Single arm DB Hang P.clean & Split jerk (Switch hands each rd).
8 T2B (Sub V up).
Rest 2min.
B. 4min Amrap
*6 Single arm DB HPC & SJ.
12 T2B (V up).
*If using Barbell keep to same rep scheme but alternate legs each rep 45/30kg.

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

Home Workouts.
Minimal & No equipment.

Warm up.
3 sets.
20 Plank position shoulder taps.
8 Sphinx push up.
10 Prone position Y’s + W’s.

Minimal equipment.
Strength.
3-4 sets.
A1. 8-10 Barbell Floor press. If using DB/KB complete 8-10/arm.
Rest 60sec.
A2. 8-10 Barbell Pendlay row. If using DB/KB complete 8-10/arm
Rest 60sec.

Conditioning.
12min Amrap.
25′ Shuttle run.
*2 Single arm Split jerk.
4 V up (Sub Tuck up/Ab mat sit up).
Add 25′ to shuttle run.
Add 2 reps to Split jerk.
Add 4 reps to V up each rd.
*If using barbell Alt legs each rep.

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

No equipment.
Strength
3 sets.
A1. Amrap-2 Elevator push up (2sec Pause @ 1/2 way on eccentic + 2sec pause @ 1/2 way on concentric).
Rest 60sec.
A2. 10-12 Rucksack Pendlay rows.
Rest 60sec

Conditioning.
12min Amrap.
25′ Shuttle run.
2 Rucksack Split jerk. Alt legs each rep.
4 V up (Sub Tuck up/Ab mat sit up).
Add 25′ to shuttle run.
Add 2 reps to Split jerk.
Add 4 reps to V up each rd.

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

Home Gym

Strength Week 3.
A. Back squat. 8 @ 65%. 8 @ 70%. 6 @ 80%. 6 @ 85%.
rest as needed b/t sets.

B. Front squat. 5 reps @ 60%. 70%. 75%. 80%.
Rest 2min b/t sets.

Conditioning.
16min Amrap.
6 Thrusters 42.5/30kg.
6 Jump switch lunges.
16/12 Cal row/bike (200m run).

Home Workouts
Minimal & No equipment.

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

Minimal equipment.
Strength Week 2.
3 sets.
A1. 25sec Squat isometric (Towel).
Rest 30sec.
A2. Amrap-2 Front rack or Goblet squat @ Tempo 20X0.
Rest 2-3min.

Conditioning.
A. 4min Amrap.
4 DB snatch (Switch hands each rd).
8 Single arm DB Alt Overhead Reverse lunge.
Rest 2min.
B. 4min Amrap.
8 DB snatch (Switch hands each rd).
16 Single arm DB Alt Overhead Reverse lunge.

No equipment.
Strength Week 2.
3 sets.
A1. 25sec Squat isometric (Towel).
Rest 30sec.
A2. Amrap-2 Air squat @ Tempo 3010.
Rest 2-3min.

Conditioning.
A. 4min Amrap.
4 Rucksack snatch.
8 Alt Rucksack Overhead Reverse lunge.
Rest 2min.
B. 4min Amrap.
8 Rucksack snatch.
16 Alt Rucksack Overhead Reverse lunge.

Home Gym

Conditioning.
A. 6min Amrap.
10 Ground to overhead 35/25kg.
30 Double unders/Single unders.
Rest 3min.
B. 6min Amrap.
5 Handstand push up (Scale as needed).
10 Deadlift 60/40kg.
15 Box jump 24/20.
Rest 3min.
C. 6min Amrap.
50′ Single arm overhead lunge (Switch hands after 25′) 22.5/15kg.
10 Alt DB Snatch.
Rest 3min.
D. 6min Amrap.
200m Run (200m Row/400m Bike).
5 Chest to bar (Scale to Pull up/Ring row. Sub Bent over row if no pull up bar).
10 Air squat.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets. 16 High knees.
20 Plank position shoulder taps.
20 2 Footed hops.

Conditioning.
20min Amrap.
10 V up (Scale to Alt Single leg V up or Tuck up or Ab mat sit up).
200′ Shuttle run (4 x 50′).
10 V up.
100′ Broad jump.
10 V up.
50′ Reverse Bear crawl.

Home Gym

Week 5. Weightlifting (Power).
3-5 sets Power snatch clusters 1.1.1 (15sec rest b/t reps) @ 75+%.
Rest 2-3min b/t sets.

Conditioning
‘Isabel’ 30 snatch 60/40kg.
Must be completed as full snatch (Squat).

Home Workouts
Minimal & No equipment.

Warm up.
3 sets
5 Jefferson curl + overhead reach.
5 Inch worm + Push up.
8/arm Sumo deadlift.

Minimal equipment.

Conditioning (20min time cap)
10 Alt Single arm Snatch 22.5/15kg (DB/KB/Odd object).
15 Burpee over object.
20 Alt SA DB Power clean.
15 Burpee over object.
30 SA DB Shoulder to overhead.
15 Burpee over object.
40 SA Hang DB Split snatch (Switch hands every 5 reps).
15 Burpee over object.
50 SA Hang DB Power clean & Jerk (Switch hands every 5 reps). 15 Burpee over object.

No equipment.
Conditioning.
As above.
Sub DB/KB movements with weighted rucksack.

Home Gyms

Weightlifting. Clean & Jerk.
Skill focus.
A. 9min omem.
Odd min. 2 Tall clean

Even min. 2 Drop jerk

B. Clean & Jerk. 8 sets build in weight.
last 3 sets @ 85%+. Rest as needed.

Conditioning.
9RFT.
9 Hang power clean 52.5/35kg.
5 Bar facing burpee.

Home Workouts.
Minimal & No equipment.

Warm up
3 sets.
10 Alt Single arm Down dog.
10 T’s + 10 W’s.
10 Alt Cossack squat.

Minimal equipment.
Strength.
3 sets.
A1. 10-12 Push press. Perform 10-12/arm if using DB/KB.
Rest 60sec.
A2. 10-12 Bent over row. Perform 10-12/arm if using DB/KB.
Rest as needed.

Conditioning.
15min Amrap.
5 Pull up. Sub Towel rows if no pull up bar.
10 Hand release push up.
15 Air squat.
30 Double unders/Single unders/Lateral line hops.

No equipment.
Strength.
3 sets.
A1. 10-12 Pike push up.
Rest 60sec.
A2. 10-12 Rucksack bent over rows.
Rest as needed.

Conditioning.
Same as Minimal equipment.