1 | Monday, October 16, 2023 | |||
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2 | BRIEF | |||
3 | ||||
4 | WATCH HERE! | |||
5 | ||||
6 | WARM UP | |||
7 | ||||
8 | 2 rounds 5 barbell deadlifts 5 barbell front squats 20-30 seconds barbell front squat hold Complete 2 rounds then, 2 rounds 30-45 seconds banded hip stretch each side 8 BW windmills each side Move at warm up pace | |||
9 | ||||
10 | PART A | |||
11 | ||||
12 | EVERY 3 MINUTES FOR 15 MINUTES (5 SETS) | |||
13 | ||||
14 | 5 back squats Rest remaining time of each set | |||
15 | ||||
16 | NOTES | |||
17 | ||||
18 | Suggested percentage: 73-78% of 1rm back squat | |||
19 | ||||
20 | PART B | |||
21 | ||||
22 | 5 ROUNDS FOR TIME | |||
23 | ||||
24 | 200 meter run 9 deadlifts 6 burpee over bar 30 double unders | |||
25 | ||||
26 | NOTES | |||
27 | ||||
28 | Goal time: 15 minutes Faster times: 8-11 minutes Suggested weight: Level 1: 35lbs Level 2: 65lbs Level 3: 95lbs Find a weight for deadlifts to complete in 1 fast set. | |||
29 | ||||
30 | MODIFICATIONS | |||
31 | ||||
32 | Substitution for 200 meter run | |||
33 | 200 meter on any machine | |||
34 | 50 mountain climbers | |||
35 | ||||
36 | Substitution for 30 double unders | |||
37 | 60 quick taps | |||
38 | ||||
39 | VIDEO DEMOS | |||
40 | ||||
41 | Back squat | |||
42 | Deadlift | |||
43 | Burpee over bar | |||
44 | Double under | |||
45 | ||||
46 | ||||
47 | ||||
48 | ||||
49 | Tuesday, October 17, 2023 | |||
50 | BRIEF | |||
51 | ||||
52 | WATCH HERE! | |||
53 | ||||
54 | WARM UP | |||
55 | ||||
56 | 2 rounds 10 calorie bike or 10 burpees 50 feet banded monster walks 10 barbell strict press Complete 2 rounds then, 59 banded hollow hold lat pulldowns Move at warm up pace | |||
57 | ||||
58 | PART A | |||
59 | ||||
60 | COMPLETE | |||
61 | ||||
62 | Every 3 minutes for 12 minutes (4 sets) 7 strict press @ 75-80% Then complete, 1 set Max unbroken strict press @ 65% | |||
63 | ||||
64 | NOTES | |||
65 | ||||
66 | Percentage based on 1rm strict press | |||
67 | ||||
68 | PART B | |||
69 | ||||
70 | FOR TIME | |||
71 | ||||
72 | 750 meter row 10 hanging knee raises 500 meter row 10 strict pull ups 250 meter row 20 DB walking lunges | |||
73 | ||||
74 | NOTES | |||
75 | ||||
76 | Goal time: 12 minutes Faster times: 8-9 minutes Suggested weight: Level 1: 15lbs Level 2: 25lbs Level 3: 35lbs Go for quick reps on the toes to bar and pull ups. Break up small sets if needed so you can keep moving. For DB walking lunges, its 20 total reps. Choose a weight that you can complete in 1-2 sets. | |||
77 | ||||
78 | MODIFICATIONS | |||
79 | ||||
80 | Substitution for 750/500/250 meter row | |||
81 | 750/500/250 meter on any machine | |||
82 | 800/400/200 meter run | |||
83 | 30/20/10 burpees | |||
84 | ||||
85 | Substitution for 10 hanging knee raises | |||
86 | 10 tuck ups | |||
87 | ||||
88 | Substitution for 10 strict pull ups | |||
89 | 10 DB bent over rows | |||
90 | ||||
91 | VIDEO DEMOS | |||
92 | ||||
93 | Strict press | |||
94 | Hanging knee raise | |||
95 | Strict pull up | |||
96 | DB walking lunge | |||
97 | ||||
98 | ||||
99 | ||||
100 | ||||
101 | Wednesday, October 18, 2023 | |||
102 | BRIEF | |||
103 | ||||
104 | WATCH HERE! | |||
105 | ||||
106 | WARM UP | |||
107 | ||||
108 | As many quality rounds as possible in 6 minutes 10 barbell deadlifts 6 barbell front rack reverse lunges 200 meter run or 10 burpees 6 banded reach throughs Move at warm up pace | |||
109 | ||||
110 | PART A | |||
111 | ||||
112 | EVERY 3 MINUTES FOR 9 MINUTES (3 SETS) | |||
113 | ||||
114 | 10 banded deadlifts @ 40-50% Rest remaining time of each set | |||
115 | ||||
116 | NOTES | |||
117 | ||||
118 | Percentage based on 1rm deadlift | |||
119 | ||||
120 | PART B | |||
121 | ||||
122 | AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES | |||
123 | ||||
124 | 10 box jumps 20 calorie bike 15 thrusters 20 calorie row 20 push press | |||
125 | ||||
126 | NOTES | |||
127 | ||||
128 | Suggested weight: Level 1: 35lbs Level 2: 55lbs Level 3: 75lbs Find a weight that you can complete all movements in 1-2 sets. Find a steady pace to complete 20 calories on the machine, looking to build cardio intensity. Set a goal to finish 3-4+ rounds in the 20 minutes of work. | |||
129 | ||||
130 | MODIFICATIONS | |||
131 | ||||
132 | Substitution for 10 box jumps | |||
133 | 10 jumping air squats | |||
134 | ||||
135 | Substitution for 20 calorie bike / row | |||
136 | 20 calories on any machine | |||
137 | 20 burpees | |||
138 | ||||
139 | VIDEO DEMOS | |||
140 | ||||
141 | Banded deadlift | |||
142 | Box jump | |||
143 | Thruster | |||
144 | Push press | |||
145 | ||||
146 | ||||
147 | ||||
148 | ||||
149 | Thursday, October 19, 2023 | |||
150 | ||||
151 | ||||
152 | REST DAY | |||
153 | ||||
154 | ||||
155 | ||||
156 | ||||
157 | Friday, October 20, 2023 | |||
158 | BRIEF | |||
159 | ||||
160 | WATCH HERE! | |||
161 | ||||
162 | WARM UP | |||
163 | ||||
164 | 2 rounds 250 meter row or 10 burpes 10-20 seconds supinated bar hang or superman hold 10 scapular push ups Move at warm up pace | |||
165 | ||||
166 | PART A | |||
167 | ||||
168 | EVERY 3 MINUTES FOR 12 MINUTES (4 SETS) | |||
169 | ||||
170 | 3 pause back squat @ 5 seconds pause 45-55% Rest remaining time of each set | |||
171 | ||||
172 | NOTES | |||
173 | ||||
174 | Percentage based on 1rm back squat | |||
175 | ||||
176 | PART B | |||
177 | ||||
178 | EVERY 4 MINUTES FOR 16 MINUTES (4 SETS) | |||
179 | ||||
180 | 200 meter run 10 down up devils press 50 double unders Rest remaining time of each set | |||
181 | ||||
182 | NOTES | |||
183 | ||||
184 | Suggested weight: Level 1: 15lbs Level 2: 25lbs Level 3: 35lbs Down up devils press weight should be completed in unbroken reps for each set you complete. Maintain a pace to work for 90 seconds, and rest the remaining time. Get at least 60 of rest for each set. | |||
185 | ||||
186 | MODIFICATIONS | |||
187 | ||||
188 | Substitution for 200 meter run | |||
189 | 200 meter on any machine | |||
190 | 50 mountain climbers | |||
191 | ||||
192 | Substitution for 50 double unders | |||
193 | 80-100 quick taps | |||
194 | ||||
195 | VIDEO DEMOS | |||
196 | ||||
197 | Pause back squat | |||
198 | Down up devils press | |||
199 | Double under | |||
200 | ||||
201 | ||||
202 | ||||
203 | ||||
204 | Saturday, October 21, 2023 | |||
205 | BRIEF | |||
206 | ||||
207 | WATCH HERE! | |||
208 | ||||
209 | WARM UP | |||
210 | ||||
211 | As many quality rounds as possible in 5 minutes 8 calorie bike or 30 reverse lunges 10 barbell back squats 8 barbell split squats each side 6 barbell good mornings Move at warm up pace | |||
212 | ||||
213 | PART A | |||
214 | ||||
215 | EVERY 2 MINUTES FOR 6 MINUTES (3 SETS) | |||
216 | ||||
217 | 10 tate press Rest remaining time of each set | |||
218 | ||||
219 | NOTES | |||
220 | ||||
221 | Work to moderately challenging weight for tate press. | |||
222 | ||||
223 | PART B | |||
224 | ||||
225 | FOR TIME | |||
226 | ||||
227 | 10 calorie bike 400 meter KB overhead carry 50 KB russian swings 400 meter KB farmers carry 10 calorie bike Rest 3 minutes 10 calorie bike 400 meter KB overhead carry 50 KB deadlifts 400 meter KB farmers carry 10 calorie bike | |||
228 | ||||
229 | NOTES | |||
230 | ||||
231 | Goal time: 24 minutes Faster times: 18-20 minutes Suggested weight: Level 1: 18lbs Level 2: 35lbs Level 3: 53lbs You will complete the first part of the workout with intensity. Perform russian KB swings and break into 2-4 sets to complete all 50 swings. Rest 3 minutes before beginning the second part of the workout. For KB deadlifts, you will use 2 KBs to complete. | |||
232 | ||||
233 | MODIFICATIONS | |||
234 | ||||
235 | Substitution for 10 calorie bike | |||
236 | 10 calorie on any machine | |||
237 | 10 burpees | |||
238 | ||||
239 | VIDEO DEMOS | |||
240 | ||||
241 | Tate press | |||
242 | Overhead carry | |||
243 | Russian swing | |||
244 | Farmers carry | |||
245 | KB deadlift | |||
246 | ||||
247 | ||||
248 | ||||
249 | ||||
250 | Sunday, October 22, 2023 | |||
251 | ||||
252 | ||||
253 | REST DAY | |||
254 | ||||
255 |