Friday April 30, 2021

A.

5:00 Easy Bike 

 

B.

Two Sets:

20 Single-leg Glute Bridges (10 per leg)

20 Side Hip Raises (10 per side)

20 Plate Jumps 

 

C.

Two Sets:

10 Scap Pull-ups

10 Air Squats

5 Box Jumps (24 in)

 

D.

On the Minute for 10 Minutes

Minute 1: 10 Calorie Ski-Erg

Minute 2: 30 Double Unders 

 

E.

For Time:

2 Rounds:

20 Wall Balls (20 lbs)

20 Pull-ups

 

Rest 2:00

 

2 Rounds:

10 Thrusters (135 lbs)

10 CTB Pull-ups

 

F.

Five Sets:

4 Overhead Lunges (2 per leg)

2 Overhead Squats 

(Focus on Positioning)

 

G.

Seven Sets:

2 Squat Clean Thrusters

(Drop and Reset between reps)

(Build to a heavy double)

 

========================

 

E.

5:32 (2:02, 1:30)

 

F.

95,135,155,170,185

 

G.

135,155,175,195,215,235,255 

Thursday April 29, 2021

Assault Runner

A.

Five Sets:

200m @ 1000-1100

100m @ Easy Recovery

 

Rest 4:00

 

B.

Ten Sets:

100m @ 1100-1200

50m @ Easy Recovery

 

Rest 4:00

 

C.

Five Sets:

200m @ 1000-1100

100m @ Easy Recovery

 

D.

20:00 Bike Trainer @ Easy Recovery 

Wednesday April 29, 2021

A.

9-7-5-3-1 Reps of:

Ring Muscle-ups

Power Snatch (135 lbs)

 

B.

Three Sets:

2 Snatch Lift-Offs + 2 Snatch High Pulls

 

C.

Four Sets:

3-Position Snatch (High, Mid, Low Hang)

 

D.

Four Sets:

Snatch Lift-off + Power Snatch + Hang Power Snatch

 

E.

Pause Back Squat

5x5 w/ 2-sec Pause

(Building, nothing crazy)  

===============================

A.

6:31

 

B.

135,155,175

 

C.

135,155,175,185

 

D.

135,155,175,185

 

E.

185,205,225,245,275

Tuesday April 28, 2021

A.

3x 3:00 AMRAP's

30 Double Unders

15 DB Front Squats (2x 50's)

Rest 2:00 between

 

========================

 

A.

3+16

3+23

3+25 

Monday April 26, 2021

A.

400m Jog

 

B.

Two Sets:

20 Plate Jumps

20 Side Hip Raises (10 per side)

20 Russian Twists

 

C.

Two Sets:

30-sec Barbell Quad Mash, per side

30-sec Couch Stretch, per side

10 Leg Swings, per leg, per way

 

D.

400m Jog

 

E.

4 Rounds:

Run 400 Meters

20 GHD Sit-ups

20 Hand Release Push-ups

 

F.

Three Sets:

200m Jog

12 Empty Barbell Strict Press

12 Reverse Hypers

12 Banded Pull Aparts

 

G.

Strict HSPU

2x8 @ no deficit

2x4 @ 4-in deficit

2x2 @ 8-in deficit

 

H.

Shoulder Press

5x3, building

 

==============================

 

E.

13:22

 

G.

Done

 

H.

125,145,165,175,185

 

Video:

https://www.youtube.com/watch?v=Lsm4l4Fwpyw

 

Saturday April 24, 2021

A.

On the Minute for 10 Minutes

Minute 1) 12 Calorie Row

Minute 2) 12 Calorie Ski

 

B.

One Set:

10 PVC Pass Throughs

10 PVC Overhead Squats

10 PVC BTN Sotts Press

 

C.

Two Sets:

Burgener Snatch Warm-up

 

D.

Three Sets:

12 Single DB Hang CJ (light)

8 Pull-ups

4 Box Jumps 

 

E.

For Time:

10 Hang Cleans (165 lbs)

20 Box Jumps (24 in)

30 CTB Pull-ups

40 DB Snatch (50 lbs)

50 Calorie Row

40 DB Snatch (50 lbs)

30 CTB Pull-ups

20 Box Jumps (24 in)

10 Hang Cleans (165 lbs)

 

F.

On the Minute for 10 Minutes

1 Power Snatch, building 

 

G.

On the Minute for 10 Minutes

1 Hang Power Clean, building 

 

H.

Not for Time:

50 Hollow Rocks

50 V-ups (5x10)

50 Russian Twists

 

==============================

 

E.

11:54

 

F.

215 lbs (maybe.....probably not on the depth)

 

G.

275 lbs 

Friday April 23, 2021

 A.
5:00 of Easy Cardio

B.
Two Sets:
20 Banded Monster Walks
15 Front Plate Raise
15 Empty Barbell Strict Press
5 Wall Walks

C.
Two Sets:
30 sec Couch Stretch per side
30 sec Quad Barbell Mash per side

D.
Four Sets:
6 Bulgarian Split Squats per leg
6 Strict Ring Dips
3 Burpee Broad Jumps

 

E.
Front Squat
20 Minutes to a Heavy Single
 

F.
21-15-9
Toes to Bar
Shoulder to Overhead (115 lbs)

 

G.
Split Jerk
5x1, Building

H.
Six Sets of:
1 Muscle Up
3 Ring Dips
1 Muscle Up 

================================

E.

370 lbs

 

F.

2:36

 

G.

300 lbs  

 

Thursday April 22, 2021

A.
5:00 Jog

B.
2x20 Monster Band Walk per way
1x20 Banded Hamstring Stretch
1x20 Mountain Climbers

C.
5:00 Jog

D.
1x10 Fwd/Back Leg Swings
1x20 Glute Raises
1x20 Plate Jumps

E.
500m Assault Runner as:
100m @ 900, 100m @ 1000,
100m @ 1100, 100m @ 1000,
100m @ 900

 

F. 

Assault Runner
2000m Time Trial

G.
Cool Down until 5000m Total

 

H.
20 Min Bike Trainer @ Easy

I.
Two Rounds:
30-sec Banded Hip Flexor per side
30-sec Banded Hamstring per side
60-sec Push-up Plank Hold 

 

==============

 

F.

9:14  

Wednesday April 21, 2021

A.

Row 500 Meters

 

B.

Three Sets:

10 Alternating Bird Dogs

10 Hollow Rocks

10 Supermans

 

C.

Three Sets:

20 Mountain Climbers

20 Banded Good Mornings

20 Side Hip Raises

 

D.

Deadlift

7x3, Building

 

E.

"Sloane Ryan"

4 Rounds of:

21 Wall Balls (20 lbs)

20 GHD Sit-ups

 

F.

Two Sets:

10 Hollow Arch Swings

10 Scap Pull-ups

 

G.

Five Rounds:

10 Calorie Assault Bike Sprint

Max Set Strict Pull-ups

Rest 2 minutes

 

H.

Cool Down

Row 500 Meters

20 Alternating Bird Dogs

20 Lying Banded Hamstring per side

 

==================

 

D.

275,295,315,335,365,385,405

 

E.

5:54

 

G.

8,8,6,6,6 

Tuesday April 20, 2021

A.
5:00 of Easy Cardio

B.
2 Sets of:
20 Banded Pull Aparts
10 PVC Pass Throughs
10 Push-ups

C.
2 Sets of:
6 half-kneeling DB press per arm
6 ISO push-ups per arm
6 Handstand Shoulder taps per arm

D.
3 Sets of:
10 Reverse Hypers
20 Plate Jumps
40 Single Unders

 

E.

For Time:
50 Double Unders
10 DB Burpee Cleans (2x 50)
20 Strict HSPU
100 Double Unders
20 Strict HSPU
10 DB Burpee Cleans (2x 50)
50 Double Unders

 

F.

3 Sets of:

100m Assault Runner

25-ft Handstand Walk

10 Calorie Ski-erg

25-ft Handstand Walk

Rest 2:00 between Sets

 

G.

Bench Press

1x10, 5x5

 

H.

4 Sets of:

10 DB Lateral Fly

20 Banded Upright Row 

===============================

E.

7:32

 

F.

1:37, 1:38, 1:33

 

G.

135, 185, 205, 215, 225, 235

 

H.

Fly's: 15 lb DB's

Upright Row: Green Band