1.30.20 Thrusday
Make Up Day or Prep: 5min Easy AB or Row or Ski + Dynamic Warm Up A. 3 Sets: 20 sec/side Side Plank 60 sec Can Opener rest 60 sec B. 30min Max Row Max Meters in 30min
1.29.20 Wednesday
Prep: Joint Mobility with PVC + 3 Sets: 3 Broad Jumps 30 sec FLR + Spend 3-5min Drilling positions with PVC or empty Bar A. Power Clean 15min to build to a 1RM PC or 15min Hang Power Clean Practice B. Grip Test Farmer Carry Hold 70/hand / 53/hand C. For Time: 100m Sled Push […]
1.28.20 Tuesday
Prep: 3 Sets: 10 Russian KBS 10 Ring Rows 5 Cat Cows A. Pull Up / Bar Hang Max UB Set of Strict Pull Ups or Max Bar Hang B. CGBP Build to a 1RM in 15 min C. Lactic Power Test 60 sec Max AB
1.27.20 Monday
Prep: 3 Sets: 30 sec AB Easy 5/side Hip Switches 20-30 sec Forearm Plank + 2 Sets: 5 Goblet Squats 33X1 rest 60 sec A. Back Squat Build to a 3RM in 15min B. Seated Single Arm DB Press Build to an 8RM on each arm @ 31X1 in 10min C. For Time: 21-15-9 DB Squat […]
1.25.20 Saturday
Prep: Joint Mobility A. 5min Max Hollow Hold or Bent Hollow Hold Can break whenever but trying to accumulate max time B. 4 Sets: Every 2min: 5 Dual DB RDL @ 4111 20-30 sec Ring FLR C. For Time: 21-15-9 Hand Release Burpee (200m Run After Each set) Time cap 12min
1.24.20 Friday
Prep: 3 Sets: 60 sec Row 10 alt Walking Lunges 5/side Shoulder CARs Fitness A. 3 Sets: 10-12 GHD Hip Extension @ 10X0 5 Goblet Squats @ 3131 rest as needed B. Clean Complex 1 Squat Clean + Front Squat Build to a tough complex in 15min C. DT 12 DL 155/105 9 HPC 6 […]
1.23.20 Thursday
Prep: Joint Moblity + 2 Sets: 15 sec/side Cossack Squat Hold 30 sec Bar Hang B. AMRAP20 15 cal Row or AB 1-2 Rope Climbs 50 ft Bear Crawl 15 V Ups or Sit Ups 3-4 Roll to Candlesticks Can modify to be more of a recovery workout or push a little harder if feeling […]
1.22.20 Wednesday
Prep: 3 Sets: 10 Cat Cows 10/side Leg Swing 5/side Shoulder CARs 5 PVC OHS Fitness A. EMOM5 2 Slow Pull Snatch High Pull + 2 Vertical Jumps Light to moderate weights practicing technique B. 5 Sets Every 2min 1 Snatch + 1 Hang Snatch below Knee Building in loads and starting moderate. C. 14min Clock 2k […]
1.21.20 Tuesday
Prep: 3 Sets: 60 sec Single Unders 30 sec FLR 10 Glute Bridges A. 4 Sets: Every 2min: 12 alternating DB Bench w/ Glute Bridge @ 20X1 (6/arm) B. Close Grip Bech Press (CGBP) Build to a 3RM in 12min C. AMRAP8 8min AMRAP 4 Devils Press 50/35 /hand 8 Box jump overs/Box jump step […]
1.20.20 Monday
Prep: 3 Sets: 10/side Fire Hydrants 20-30 sec/side Side Plank 20 sec Bar Hang Fitness A. 3 Sets: 5 reps – 1 and A Quarter Goblet Squats 3 sec down on first descent. every 2min B. 5 Sets: Every 2:30: 2 Back Squats 30X1 Strict Pronated Pull Ups AMRAP-1 C. For Time: 10-8-6-4-2 Row cals […]