1 | Monday, January 22, 2024 | |||
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2 | BRIEF | |||
3 | ||||
4 | WATCH HERE! | |||
5 | ||||
6 | WARM UP | |||
7 | ||||
8 | 4 rounds 10 banded monster walks 10 scorpions 5 push up to pike 30 seconds side plank hold each side Move at warm up pace | |||
9 | ||||
10 | PART A | |||
11 | ||||
12 | IN 8 MINUTES, COMPLETE | |||
13 | ||||
14 | 3 sets 5 single arm DB overhead lunges each side at light weight 2 sets 3 single arm DB overhead lunges each side light to moderate weight 1 set 1 single arm DB overhead lunge each side at moderate weight Rest as needed between sets | |||
15 | ||||
16 | NOTES | |||
17 | ||||
18 | Start with light weight for 5 single arm DB overhead lunges. Ok to slightly increase or stay at the same weight for the 3 sets of 5 reps. Increase your weight for 3 reps, and build to a moderately challenging DB weight for 1 rep. | |||
19 | ||||
20 | PART B | |||
21 | ||||
22 | 6 SETS | |||
23 | ||||
24 | As many rounds as possible in 2 minutes 6 alternating DB clean & jerks 6 push ups Rest 60 seconds between sets | |||
25 | ||||
26 | NOTES | |||
27 | ||||
28 | Suggested percentage: Level 1: 15lbs Level 2: 25lbs Level 3: 35lbs The push ups will add up quickly. Don't rush between the movements, get your mind right for the weight in DB clean & jerks then go for it! Averaging about 3-4 rounds in each 2 minutes of work. Start back from the beginning for each set. Be sure to REST a full 60 seconds before you begin your next set. | |||
29 | ||||
30 | MODIFICATIONS | |||
31 | ||||
32 | No modifications for today | |||
33 | ||||
34 | VIDEO DEMOS | |||
35 | ||||
36 | Single arm DB overhead lunge | |||
37 | Alternating DB clean & jerk | |||
38 | Push up | |||
39 | ||||
40 | ||||
41 | ||||
42 | ||||
43 | Tuesday, January 23, 2024 | |||
44 | BRIEF | |||
45 | ||||
46 | WATCH HERE! | |||
47 | ||||
48 | WARM UP | |||
49 | ||||
50 | Complete 100 double or single unders then, 3 rounds 10 jumping air squats 10 banded pull aparts Complete 3 rounds then, 100 double or single unders Move at warm up pace | |||
51 | ||||
52 | PART A | |||
53 | ||||
54 | EVERY 2.5 MINUTES FOR 15 MINUTES (6 SETS) | |||
55 | ||||
56 | 2 sets 2 front squats @ 82% 3 sets 1 front squat @ 86% 1 set 2 front squats @ 86% Rest 2 minutes between sets | |||
57 | ||||
58 | NOTES | |||
59 | ||||
60 | Percentage above based on your 1rm front squat. Be sure to get your 2 minutes of rest between your sets. | |||
61 | ||||
62 | PART B | |||
63 | ||||
64 | ROTATE STATIONS EVERY MINUTE FOR 15 MINUTES (5 SETS) | |||
65 | ||||
66 | Station 1 15 barbell thrusters Station 2 10 burpee over bar Station 3 45 seconds max double unders Rest remaining time of each set | |||
67 | ||||
68 | NOTES | |||
69 | ||||
70 | Barbell only for the thrusters so it should be quick and spicy here. Burpees over the bar are the same concept of jumping over just the barbell, should be faster as well given its just the bar. For double unders they are max reps at 45 seconds of work. Given the newer movement of crossover single unders is exciting and fun to try, you may switch up the double unders to crossover double or single unders. | |||
71 | ||||
72 | MODIFICATIONS | |||
73 | ||||
74 | Substitution for 45 seconds max double unders | |||
75 | 45 seconds crossover single unders | |||
76 | 45 seconds quick taps | |||
77 | ||||
78 | VIDEO DEMOS | |||
79 | ||||
80 | Front squat | |||
81 | Barbell thruster | |||
82 | Burpee over bar | |||
83 | Double under | |||
84 | ||||
85 | ||||
86 | ||||
87 | ||||
88 | Wednesday, January 24, 2024 | |||
89 | BRIEF | |||
90 | ||||
91 | WATCH HERE! | |||
92 | ||||
93 | WARM UP | |||
94 | ||||
95 | As many quality rounds as possible in 8 minutes 200 meter row or 10 burpees 10 plate ground to overhead 5 barbell deadlifts 5 barbell bent over rows Move at warm up pace | |||
96 | ||||
97 | PART A | |||
98 | ||||
99 | EVERY 2.5 MINUTES FOR 10 MINUTES (4 SETS) | |||
100 | ||||
101 | 6 close grip bench press @ 1 seconds pause just above chest | |||
102 | ||||
103 | NOTES | |||
104 | ||||
105 | Finding a weight that feels comfortable to complete with the added pause at the chest. Hold for 1 seconds at the bottom of your bench press, just above your chest so you maintain tension holding your rep instead of resting on your chest. Ok to incrrease weight in your sets. | |||
106 | ||||
107 | PART B | |||
108 | ||||
109 | AS MANY ROUNDS AS POSSIBLE IN 21 MINUTES | |||
110 | ||||
111 | 500 meter row 10 banded pull ups 20 jumping lunges 60 seconds plank hold | |||
112 | ||||
113 | NOTES | |||
114 | ||||
115 | Solid 21 minutes of work here. Just move and sweat! Try and go unbroken for your movements, and breathe to reset for the next movement completed. Averaging about 4+ rounds in the 21 minutes of work. | |||
116 | ||||
117 | MODIFICATIONS | |||
118 | ||||
119 | Substitution for 500 meter row | |||
120 | 500 meter on any machine | |||
121 | 400 meter run | |||
122 | 15 burpees | |||
123 | ||||
124 | Substitution for 10 banded pull ups | |||
125 | 10 DB upright rows | |||
126 | ||||
127 | VIDEO DEMOS | |||
128 | ||||
129 | Close grip bench press | |||
130 | Banded pull up | |||
131 | Jumping lunge | |||
132 | Plank hold | |||
133 | ||||
134 | ||||
135 | ||||
136 | ||||
137 | Thursday, January 25, 2024 | |||
138 | ||||
139 | ||||
140 | REST DAY | |||
141 | ||||
142 | ||||
143 | ||||
144 | ||||
145 | Friday, January 26, 2024 | |||
146 | BRIEF | |||
147 | ||||
148 | WATCH HERE! | |||
149 | ||||
150 | WARM UP | |||
151 | ||||
152 | 2 rounds 5 DB deadlifts 5 DB strict press 5 DB front squats Complete 2 rounds then, 2 minutes calorie bike or butterfly sit ups Increase speed every 30 seconds Move at warm up pace | |||
153 | ||||
154 | PART A | |||
155 | ||||
156 | EVERY 2.5 MINUTES FOR 15 MINUTES (6 SETS) | |||
157 | ||||
158 | 3 back squats @ 80% Rest remaining time of each set | |||
159 | ||||
160 | NOTES | |||
161 | ||||
162 | Percentage above based on your 1rm back squat. | |||
163 | ||||
164 | PART B | |||
165 | ||||
166 | For time | |||
167 | ||||
168 | Buy in: 15 calorie bike 3 rounds 12 butterfly sit ups 9 deadlifts 6 front rack lunges Buy out: 15 calorie bike | |||
169 | ||||
170 | NOTES | |||
171 | ||||
172 | Goal time: 14 minutes Faster times: 13 minutes or less Suggested percentage: Level 1: 35lbs Level 2: 65lbs Level 3: 95lbs Tight timeline here so choose your weight that feels right to hold onto the barbell and move. | |||
173 | ||||
174 | MODIFICATIONS | |||
175 | ||||
176 | Substitution for 15 calorie bike | |||
177 | 15 calorie on any machine | |||
178 | 200 meter run | |||
179 | 30 down ups | |||
180 | ||||
181 | VIDEO DEMOS | |||
182 | ||||
183 | Back squat | |||
184 | Butterfly sit up | |||
185 | Deadlift | |||
186 | Front rack lunge | |||
187 | ||||
188 | ||||
189 | ||||
190 | ||||
191 | Saturday, January 27, 2024 | |||
192 | BRIEF | |||
193 | ||||
194 | WATCH HERE! | |||
195 | ||||
196 | WARM UP | |||
197 | ||||
198 | 3 rounds 15 calorie row or 15 down ups 100 meter farmer carry 30 seconds hollow hold 15 KB russian swings Move at warm up pace | |||
199 | ||||
200 | PART A | |||
201 | ||||
202 | COMPLETE | |||
203 | ||||
204 | Every minutee for 4 minutes (4 sets) 10 jumping air squats Every minute for 4 minutes (4 sets) 5 barbell jumping squats Once completed, 1 set 20 heels elevated goblet squats* *Choose challenging but manageable weight | |||
205 | ||||
206 | NOTES | |||
207 | ||||
208 | Same as week 2. Complete all 4 sets of jumping air squats into all 4 sets of barbell jumping air squats. Once you complete all 8 sets, you will have 1 set of your heels elevated goblet squats. Choose same weight as last week or slightly heavier. | |||
209 | ||||
210 | PART B | |||
211 | ||||
212 | EVERY 3 MINUTES FOR 15 MINUTES (5 SETS) | |||
213 | ||||
214 | 20 DB goblet squats 20 alternating DB snatches Rest remaining time of each set | |||
215 | ||||
216 | NOTES | |||
217 | ||||
218 | Suggested percentage: Level 1: 15lbs Level 2: 25lbs Level 3: 35lbs 1 DB here for todays workout. Simple yet effective movements here. Should take on average about 90 seconds of work and 90 seconds of rest. | |||
219 | ||||
220 | MODIFICATIONS | |||
221 | ||||
222 | No modifications for today | |||
223 | ||||
224 | VIDEO DEMOS | |||
225 | ||||
226 | Jumping air squat | |||
227 | Barbell jumping air squat | |||
228 | Heels elevated goblet squat | |||
229 | DB goblet squat | |||
230 | Alternating DB snatch | |||
231 | ||||
232 | ||||
233 | ||||
234 | ||||
235 | Sunday, January 28, 2024 | |||
236 | ||||
237 | ||||
238 | REST DAY | |||
239 | ||||
240 |