Week 7 Day 1
Week 7 Day 2
Week 7 Day 3
Week 7 Day 6
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Week 7 Day 1
Week 7 Day 2
Week 7 Day 3
Week 7 Day 4
Week 7 Day 5
Week 7 Day 6
Week 5 Day 1
Week 5 Day 2
Week 5 Day 3
Week 5 Day 4
Week 5 Day 5
Week 5 Day 6
Monday January 24: Week 4 Day 1
Tuesday January 25: Week 4 Day 2
Wednesday January 26: Week 4 Day 3
Thursday January 28: Week 4 Day 4
Friday January 27: Week 4 Day 5
Saturday January 28: Week 4 Day 6
Monday January Jan 17th - Week 3 Day 1
Tuesday January Jan 18th - Week 3 Day 2
Wednesday January Jan 19th - Week 3 Day 3
Thursday January Jan 20th - Week 3 Day 4
Friday January Jan 20th - Week 3 Day 4
Saturday January Jan 20th - Week 3 Day 5
Monday 1/10/2022 - Week 2 Day 1Warm Up: 3 Rounds 15/12 Calorie Ski 20 Cossack Squat 10 Sotts Press :30 Hollow Body Hold + Specific Mobilization/Activation (In Workout Prep Notes) A) Handstand Walk Practice x 10 Minutes (or 20 Reps) L2: Handstand Walk Stairs and Ramp L1: Handstand Walk Practice B) Back Squat 4 x 8 @ 70-75% C) Squat Snatch - EMOM 12 1) 1x1 @ 77% 2) 1x1 @ 80% 3) 1x1 @ 83% These sets will be done in waves D) 5 Min AMRAPs 5:00 AMRAP 6 Bar Muscle-Up 6 Devils Press (50/35) Rest 2:30 5:00 AMRAP 15 Toes to Bar 60 Double Unders L1 1-2 Rounds Each L2 : 2x Each Scaling Options Muscle Ups: Lower Reps, Banded Bar Muscle Ups, Banded Bar Muscle Ups w/ Lower Reps, 6 Burpee Pull-Ups, 6 Strict Pull-Ups + 6 Dips (Banded if Needed) Devils Press: Lower Weight Toes to Bar: Knees to Chest, Tuck Ups Double Unders: Lower Reps to <60 seconds of work, 60 Single Unders w/ Drag Rope Tuesday 1/11/2022 - Week 2 Day 2Warm Up: 3 Rounds 15/12 Calorie Assault Bike 15 Toes Up Dumbbell Romanian Deadlift 20 Band Pull Apart :30 Bar Dead Hang + Specific Mobilization/Activation (In Workout Prep Notes) A) Close Grip Bench Press 4x3 - Building up to 3RM Close Grip Bench B) EMOM 10 1) 10/8 Calorie Assault Bike 2) 10 Chest to Bar Pull-Up C) Bodybuilding A1) Barbell Sumo Deadlift 3 x 10 @ 6-7 RPE B1) Suitcase Deadlift 4x10 @ 28% Deadlift Max C1) Barbell Hip Thrust w/ Band Around Knees 4x10 D1) Hamstring Cul 3 x 20 @ 6-7 RPE Wednesday 1/12/2022 - Week 2 Day 3Warm Up: 3 Rounds 15/12 Calorie Row 20 Banded Good Morning 10/10 Single Arm Dumbell Press 10/10 Banded Deadbug + Specific Mobilization/Activation (In Workout Prep Notes) A) Double Under + Single Under 5 Minutes 10 Single Unders 10 Double Unders Complete as many unbroken transitions as possible - Each successful transition counts as a round B) Pocket Power Snatch 4 x 2 @ 60-75% of 1RM Power Snatch C) Power Snatch 7 x 2 @ 82-87% of 1RM Power Snatch D) Metcon - RMU/PSN 9,8,7,6,5,4,3,2,1 Power Snatch @ 135 Ring Muscle Ups Thursday 1/13/2022 - Week 2 Day 4Warm Up: Specific Mobilization/Activation 2-5 Minute Foam Roll (Focus On Problem Areas) **Banded Hip Work - 2x10 of Each Movement** Fire Hydrant Clam Shell Side Leg Raise Banded Monster Walk Standing Calf Raise Tibialis Raise Banded Donkey Kick Banded Hip Flexor Copenhagen Plank 90/90 Transition Crossover Symmetry 7 of each movement ATYT Snow Angles W Y Negative Stretches: 15-30 Seconds each Pigeon Lateral Lunge Pancake T-Spine Rotation + Add Any others A) Cardio Intervals 5 Rounds 4 Min @ 95% 1 Min @ 100%+ Rest 1 Min Directly into.... 4 Min Cool Down Paces are off 5k Row, 10k Bike, or 20 Min Max Effort Friday 1/14/2022 - Week 2 Day 5Warm Up: 3 Rounds 15/12 Calorie Assault Bike 10/10 Dumbell Bulgarian Split Squat (Light) 10 Behind the Neck Strict Press in Split Stance 15/15 Side Plank Hip Touch + Specific Mobilization/Activation (In Workout Prep Notes) A) Jerk Balance 4 x 5 @ 40% Jerk Max B) Squat Clean + Front Squat + Jerk 5 x 1+1+1 @ 80-84% C) Front Squat 1 x 2 @ 92% 1 x 5 @ 80% D) AMRAP 15 80/60 Calorie Assault Bike 60/45 Calorie Row 40/30 Calorie Ski In Remaining Time AMRAP Power Clean @ 185 (or 55%) every 5 reps increase the load by 20/15lbs Saturday 1/15/2022 - Week 2 Day 6Warm Up:
3 Rounds 10/10 Banded Monster Walk 10/10 Cossack Squat 20 Band Pull Apart A) Deadlift 1 Set @ 3RM + Max Reps @ 80% B) Strict Press 1 Set @ 3RM + Max Reps @ 80% C) EMOM 20-40 1) 17/13 Cal Row 2) 15 Toes to Bar 3) 15/12 Cal Assault Bike 4) 8 Sandbag Box Step Over 100/70 |