B Day: Single Leg Squat / Upper Body Pulling

STRENGTH

3-5 Sets:
A1. FFE Alternating Reverse Lunges (Barbell)
12-16 total reps

A2. Bench Supported Single Arm Row
12-16 each arm

Notes:
FFE: Use a 45+25 lb Bumper Plate for elevation.
Rows: Sets should feel like you’ve got 1-3 reps in reserve left.

CONDITIONING

12:00 AMRAP
10 Cal Bike
8 Box Jumps
6 Toes to Bars

Notes:
Aim for around 5 rounds.
BJ: If you’re up for it see if you can go a little higher than you usually do on box jumps
T2B: 6 T2B / 6-8 Hanging Leg Raises / 8 Sit-Ups

Warm Up

2 – 3 Rounds:
6ea WGS
6 Yoga Push Ups
12 NP Burpees

Strength

A1. Squat Press Outs
4 x 6 – 8 Reps

A2. Split Stance Contralateral RDL
4 x 8 – 10 Reps Each

A3. Windshield Wipers
4 x 12 – 15 Alt Reps

Conditioning

AMRAP 12:00
16 Goblet Reverse Lunges
8 V Ups
16 KB/DB Swings

METCON

5 Rounds for Time:
12 Cal Bike
10 Kipping Pull-Ups
8 Devil’s Presses

Notes:
This workout should take around 20 minutes. Move at a steady active pace throughout.
KPU: 12 Kip / 6-12 Strict, banded or self assisted / 12 Jumping Pull-Ups
DP: With only 8 reps per round, see if you can go a little heavier today.

STRENGTH

3-4 sets of:
8-16 Barbell Upright Rows
8-12 Barbell Curls

Notes:
URR: 2↑-1-3↓-0 Tempo
HC: 2↑-1-3↓-0 Tempo
Stay within the rep ranges but focus more on the effort than hitting a specific rep count.

Workout of the Day

30:00 AMRAP
30 Sit Ups
20 Alternating Pistols
15 Goblet Squats
10 Alt Single Arm Devils Press

Notes:
Scale Pistols to Shrimp Squats or Lunges as needed.

CASH OUT

4 x :30ea Side Plank

METCON

For Time:
75 Double Unders
15 Clean and Jerks (weight A)
50 Double Unders
10 Clean and Jerks (weight B)
25 Double Unders
5 Clean and Jerks (weight C)

Notes:
15:00 cap.
Clean and Jerks should be done as power cleans and push jerks, split jerks or push presses.
Choose three weights. Below are some suggested options. You’ll load the bar during the workout.
115/155/205
95/135/185
75/95/125
65/85/105
35/55/75
etc

Double Unders:
75/50/25 (150)
50/30/20 (100)
ALT2: 75/50/25 (150)
Single Unders 150/100/50

STRENGTH

A1: Back Squat 5-5-5
A2: Single Arm DB Press 3x15e

Notes:
BSQ: Work up to a medium heavy 5. Keep about 2-3 reps in reserve.
Press: Perform this as you prefer (standing, seated or 1/2 kneeling)

Warm Up

2-3 Rounds:
12 ALT Scorpion Stretch
6 x 2 Steps FWD/2 Steps BKWD Bear Crawl
6 x Yoga Push Ups

Strength

A1. Half Kneeling Arnold Press
4 x 6 – 8 Reps Each

A2. DB Elbowing Row
4 x 8 – 10 Reps Each

A3. Side Plank Knee Lifts
4 x 12 – 15 Reps Each

Conditioning

For Time:
75 Low Box Runners
15ea Single Arm Hang Clean and Jerks
50 Low Box Runners
10ea Single Arm Hang Clean and Jerks
25 Low Box Runners
5ea Single Arm Hang Clean and Jerks

Notes:
Time Cap – 12:00
Count one foot for reps on the Low Box Runners

Warm-Up

3 Rounds:
5 Inchworms
5e Single Arm Scaption Raises
5e Side Plank Ups

Strength

4-5 sets on each side of the following complex:
12 Bodyweight Hip Thrusts
8e Single Arm Press or Push Press

*Rest about :30-1:00 between sides

Interval Conditioning Circuit

Every 2:00 for 8 Rounds
20 Jumping Janes
10e Low to High Chops
5 Inchworms

Notes:
Rest until the following 2:00 mark after the work is completed. Faster work=more rest!

A Day: T&G Deadlift / Horizontal Push / Shoulders

STRENGTH

EMOM 15:00
A: 10 T&G Deadlifts
B: 12 Seated Arnold Presses
C: Rest

Notes:
DL: Back to a higher volume touch and go. See if you can go heavier than you did on 10/20 or match some of the weights you did at the 6 or 8 rep range. This is the last EMOM format for this cycle, the remaining A day workouts will have the deadlifts in metcons.
AP: Go heavy on these but try to complete as many sets unbroken with a controlled tempo as you can.

ASSISTANCE

3-5 Rounds / 18:00
8-12 Hanging Leg Raises
10-15 DB Bench Press
20-30 DB Shrugs

Notes:
HLR: Try to keep your elbows and knees straight for this and control your tempo. Decrease difficulty but adding some bend at the knee. This is not a toe to bar, per say. Note the video below.
BP/Shrug: Use the same set of Dumbbells, hold the top for a 1 beat.

Conditioning

30-25-20-15-10-5 Reps of:
Butterfly Sit-ups
Prone Back Extensions
Tuck Ups
Stiff Legged Deadlift
Jumping Jacks (Double the Volume)

Notes:
Time Cap – 45:00
-Hold 1 DB or KB with 2 hands on the Stiff Legged Deadlift
-Aim to perform all sets unbroken, but in the interest of keeping a sustainable pace – rest
:15 – :30 between sets.

METCON

4 Rounds for Time:
400 Run
21 Kettlebell Swings
12 Kipping Pull-Ups

Notes
KB: Should be mostly unbroken (24/20/16/12)
Pullup: 12 Kipping / 8 Kipping / 6-12 Strict or banded / 12 Jumping
Run: Sub 400m Row
***Running Mask Policy: It’s up to the athlete’s discretion if they keep their mask on during the runs. we kindly ask our members to distance themselves from pedestrians and if they need to go through people to put their mask back on for that portion of the run.

STRENGTH

15:00 / 3-5 Sets:
16-20 DB Upright Rows
8-12 DB Curls
1:00 Plank or trunk movement of athletes choice

Warm Up

2 – 3 Rounds:
12 Alt 90/90
12 Alt Table Inside Outs
12 Jump Squats

Strength

A1. Yoyo Squats
4 x 6 – 8 Reps

A2. CrossBody RDL
4 x 8 – 10 Reps Each

A3. Reverse Crunches
4 x 12 – 15 Reps

*A3 Scaling Option: Supine Leg Raises

Conditioning

10 Rounds For Time:
3 Push-Ups
4 NP Burpees
6 Alt Reverse Lunges

Warm-Up

3 Rounds:
5 Tempo Squats @4321
10 Alternating 90/90 Stretches
:20 Reverse Bridge Plank

Strength

4-5 sets each of:
1) 6-8e Goblet Reverse Lunges or Shrimp Squats
2) 8-10 Hollow Body Pull Overs
3) :30 Seated Isometric Low Towel Row

*Rest about :30-1:00 between exercises

Conditioning

10 Minutes of Continuous Effort:
20 Mountain Climbers
10 Goblet Squats
5e Hang Muscle Snatches

Aim to work continuously at a moderate pace, resting only as needed between exercises.

C Day: Clean & Jerks / Squats / Overhead Strength

STRENGTH

EMOM: 15:00
1 Power Clean + 2 FSQs + 1 Jerk

Notes:
Work up to a heavy weight on the complex

METCON

21-15-9 Reps for Time of:
Row Cals
Burpees
DB Push Press

Notes:
Try to make this a sub 10:00 workout. Choose a DB weight that forces you to break the 21 round into 2 sets.

CASHOUT

3×12 Lying DB Triceps Extensions
Rest :45 between sets

Metcon

20:00 EZ Pace
6ea Half Kneeling Windmills
12 Plank Hip Taps
6 – 12 Box Dips
24 Mountain Climbers

Notes:
Count one foot for 24 Reps on the Mountain Climbers
Use a couch, chairs or any other household item that works for the Box Dips!

Strength

5 Sets on Each Side of:
10 Single Arm KB/DB Swings
8 Single Arm KB/DB Hang Snatches
6 Single Arm Contralateral Reverse Lunge Thrusters
4 Single Arm Bent Over Rows

EMOM 15:00
A: 3 T&G Deadlifts
B: 20 Incline DB Bench Press
C: Rest

Notes:
Use a 16″ or 20″ box to incline your bench press

METCON

10 Round Tabata Mash-Up:
:20 Kettlebell Swings
:10 Rest
:20 Push-Ups
:10 Rest
:20 DB Push Press
:10 Rest

Notes
Perform KB, rest, Push-ups, rest, PP, rest in that order 10 times.(15:00)
KB: You’ll get about 10-12 swings per round so try to go heavy. (32/28/24/20/16)
Push-ups: Strict or scale by performing incline push-ups on a barbell on a rack.
DB Press: Choose a medium-heavy weight.

Warm Up

2 – 3 Rounds:
12 Alt Thoracic Bridges
12 Alt Plank Toe Touches
24 High Knees

Strength

A1. Single Arm DB/KB Upright Row
4 x 8 – 10 Reps Each

A2. Half Kneeling DB/KB Press
4 x 8 – 10 Reps Each

A3. Weighted Sit Ups
4 x 12 – 15 Reps

METCON

10 Round Tabata Mash Up:
:20 DB/KB Swings
:10 Rest
:20 Push-Ups
:10 Rest
:20 Single Arm KB/DB Push Presses
:10 Rest

*Alternate arms each round on the Push Presses. The same can be applied to the DB/KB Swings should you decide to perform Single Arm Swings.