314 Week of 1/6
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MondayTuesdayWednesdayThursdayFridaySaturday
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1/61/71/81/91/101/11
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WarmupWarmupWarmupWarmupWarmupWarmup
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General Warmup500m Row500m Row500m RowSpealler WarmupSpealler Warmup
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2 Minute Jump RopeT-Glutes 8-10/Side10 Bird Dogs/SidePigeon Pose 60s/Side3 Rounds3 Rounds
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20 Air SquatsPull Knee to Chest 8-10/Side10 Flutter Kicks/SideLunge Hold 60s/Side5-10 Pullups5-10 Pullups
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10 Alternating LungesSingle Leg Tactical Frog 8-10/Side10 Air SquatsT-Glutes5-10 Pushups5-10 Pushups
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10 Hip ExtensionsWindmill 8-10/Side10 S2S Lunges/Side3 Rounds10 Hip Extensions on GHD10 Hip Extensions on GHD
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5 Hip Rotations/LegKB Windmill 8-10/Side20 Banded X-Walks8 KB Sumo Deadlifts10 Situps10 Situps
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10 Forward Leg SwingsGoblet Squat 8-1010 Banded Pull Throughs15s Plank Hold10 Air Squats10 Air Squats
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10 Side Leg SwingsThen, 8 R. KBS
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10-20 Pushups2 RoundsEndurance15s Plank HoldStrength
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10 Spiderman Steps10 Single Leg RDL 5/SideEasy 1 Mile Run8 Goblet SquatsTurkish GetupWorkout
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8 Hang Power CleanRest 2 Minutes15s Plank Hold5 Rounds"Jenkins"
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Strength8 Front Squat
Easy-Moderate 800m Run
2 Turkish Getups Right Side
AMRAP (with a Partner) in 40 minutes
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Back Squat4 Push PressRest 2 MinutesStrength2 Turkish Getups Left Side50 Burpees
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5x10 @ 50%4 Push Jerk w/Pause in CatchModerate 400m RunDeadlift400 meter Run
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- Work up to heavy complex3x5 @ 70%Workout50 Kettlebell Swings (24/16 kg)
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Alternate with:StrengthPartner WorkoutThen,1000m-750m-500m-250m400 meter Run
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10 Cossack Squats (5/side)
Hang Power Clean + Hang Squat Clean + Jerk
1000m Row
Deficit Deadlift 3x3 @ 70%
Row 50 Pull-Ups
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10 Lying Leg Raises5x(2+2+2) @ 70%- Alternate 250m
- Stand on Plates or a Block
25 Hanging Leg Raises After Each Row
400 meter Run
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- Split or Power Jerk8 Rounds of Chief- Scale to Lying Leg Raises50 Push-Ups
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WorkoutThen,- Alternate each roundWorkout2 Minute Rest After Each Round400 meter Run
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13 Minute AMRAPBehind the Neck Split Jerk800m Run11-10-9-8-7-6-5-4-3-2-1
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3 Squat Clean Thrusters 135/85
3x3 @ 75%- Alternate 200mPullup
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6 Burpees- Scale weight as needed8 Rounds of ChiefBox Jump 30/24
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9 T2BRest 3 MinutesS2OH 135/95
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12 Box Jumps 24/20WorkoutRepeat
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5 Rounds30 Minute Cap
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30 Double Unders
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10 KBS 53/35
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10 Goblet Squats
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10 Alternating Lunges w/KB
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