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.

D Day: Upright Rows / Curls

METCON

AMRAP 20:00
15 Calorie Row or Bike
10 Kipping Pull-Ups
15 Wall Ball Shots

Notes:
Aim for around 5 rounds moving at an aerobic pace.
Bike/Row: Use this more as an active rest than a hard sprint.
WB: Challenge yourself to go unbroken!
Pull: 10 Kipping / 10 Strict or Banded / 10 Self Assisted

STRENGTH

3-5 Sets: (15:00)
10-15 Barbell Upright Rows
8-12 Barbell Curls
10-12 Seated Bent-Over Reverse Flys

Notes:
Perform the two barbell movements in succession then use a lighter set of dumbbells or plates for the bent-over flys.

METCON

30:00 EZ Pace
1:00 Jumping Jacks
12ea Turkish Sit Ups
:30ea Side Plank
1:00 Low Box Runners
6ea Single Arm Man Makers

Cash Out

A1. Single DB Skull Crushers
4 x 12 – 16 Reps

A2. Single DB Bicep Curls
4 x 12 – 16 Reps

*If your weight is light, you can perform both movements as single-arm exercises.

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:
8e Single Arm Sumo Deadlifts High Pulls
8e Single Arm Floor Presses or Push Ups
*Rest about :30-1:00 between sides

B Day: Single Leg Squat / Upper Body Pulling

STRENGTH

EMOM 15:00
A: 6-8 Chin-Ups
B: 16 Alternating FFE Reverse Lunges
C: Rest

Notes:
Chins: Stict / Banded / Self Assisted
Lunges: Stand on a 45lb Plate and hold 2 heavy DBs or KBs at a suitcase carry. Scale the exercise up by holding two kettlebells in the front rack.

METCON

AMRAP 20:00
Bike 15 Cals
40 SA Bent Over DB Rows
10 Kipping Toes to Bars

Notes:
BOR: Alternate arms every 5 reps on the DB Rows. Go Heavy
KT2B: Sub 15 Tuck-Ups if you cannot perform kipping toes to bars.

Warm-Up

2 – 3 Rounds:
12 Alt Squat Thoracic Rotations
6 Inchworms w/Shoulder Taps
6ea Side Plank Rotations

Strength

A1. Goblet Squats
4 x 6 – 8 Reps @31×1

A2. RFE Single Leg RDL
4 x 8 – 10 Reps Each

A3. Hollow Rocks
4 x 12 – 15 Reps

METCON

12:00 AMRAP
12 Alt DB/KB Snatches
12 Alt Jump Lunges
12 Sit-Ups

STRENGTH

EMOM 15:00
A: 6 T&G Deadlifts
B: 20 DB Bench Press
C: Rest

Notes:
DL: Heavy but perfect technique. Weight should be progressive.
DBBP: Choose a weight that challenges you. Keep a set of lighter DBs than what you start with nearby. You may go over the minute which is okay.

ASSISTANCE

20:00 4-5 Rounds:
10-20 Seated Dumbbell Lateral Raises
10-20 DB Pull-Overs
8-10e Single Leg Barbell RDLs

Notes
Lateral R: Controlled Tempo, go near failure
DB Pull-Overs: Controlled Tempo, go near failure without dropping it on yer head.
SLRDL: Drop down to a weight on the bar you can control then work up.

Warm Up

2 – 3 Rounds:
12 Alt 90/90
6ea Arm Bar
12 Alt Quadruped Shoulder Taps

METCON

4 – 5 Rounds EZ Pace
5 – 10ea Half Kneeling Wood Chop
10 – 20ea Single Leg Lateral Hops
:30ea DB/KB Overhead Hold/Carry
20 Mountain Climbers

*Count one foot for 20 Reps on the Mountain Climbers

Strength

5 Sets on Each Side of:
2 x SA Hang Power Clean
+ 3 x SA Waiter Squats
+ 4 x SA Push Presses
+ 5 x SA Thrusters

Warm-Up
3 Rounds:
5e Rotate and Reach from Lunge
5 Down Dog to Plank w/:05 Hold
5 Prone Cobra w/:05 Hold

Strength
4-5 sets each of:
1) 8 Wall Sit Goblet Press Outs (:03 out, :03 in)
2) 8e Bent Over Rows
*Rest about :30-1:00 between exercises

Conditioning
10 Minutes of Continuous Effort:
10 Squats
20 Alternating Shoulder Taps
10 Seated Knee Tucks
Aim to work continuously at a moderate pace, resting only as needed between exercises.