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Workouts this Week

Monday

Warm-Up: 12 Min (Once Through):

10/10/10/10 Plate Jumps, Penguin Taps and Single & Double-Unders

20/30 Sec - Walking Toes Touches and Calf Stretches

5/5 Single Leg Glute Bridges

5 - Hand Release Push-Ups to a Down Dog

30 Sec - Mtn. Climber Stretch & Cossack Squat Stretch (Each Side)

6/6 - Alternating Reverse Curtsy Lunges and Jumping Lunges

5/5 - Romanian Deadlift and Traditional Barbell Deadlift

In the Remaining Time... Build Toward Your Opening Weight

A. Every 2:30, for 15 minutes (6 sets):

Deadlift

Set 1 - 8 reps @ 50%
Set 2 - 6 reps @ 60%
Set 3 - 4 reps @ 70%
Set 4 - 2 reps @ 75%
Set 5 - 2 reps @ 85%
Set 6 - 1 rep @ 90%

B. Three rounds for time of:

80 Double-Unders (Mods: Single-Unders or Plate Jumps)
40 Kettlebell Swings (53/35)
20 KB/DB Goblet Alternating Reverse Lunges (53/35)

Tuesday

Warm-Up: 12 Min (Once through):

Run/Row Warmup Drills - 100m Rows Each for Just Arms, Just Legs & Both

5/1 - Toes Touches (Think active Row, Deadlift & T2B) / Slow Inch Worm

30/30 - Sec Hip Openers and Calf Openers (Each Leg)

5 - Hand Release Push-Ups to a Down Dog

30 Sec - Mtn. Climber Stretch & Cossack Squat Stretch (Each Side)

5/5 - Goblet Tempo Squats and Wall Balls (Increase Height each Rep)

10 -Box Step-Overs (Focus on Footwork/Technique with Bracing & Breathing)

A. For time:

800m Run/Row
60 Wall Ball Shots (20/14 lb. to 10/9 ft. Target)
40 Box Jump-Over
s (24/20)
20 Alt Single Arm Devil's Presses (50/35)
800m Run/Row
20 Alt Single Arm Devil's Presses (50/35)
40 Box Jump-Overs (24/20)
60 Wall Ball Shots (20/14 lb. to
 10/9 ft. Target)
800m Run/Row

Wednesday

Warm-Up: 12 Min (Once through):

20 Jumping Jack (Focus on rotating through scaps and not bending arms)

5/30 Sec - Toes Touches and Calf Stretches

5/5 Single Leg Glute Bridges

30 Sec - Mtn. Climber Stretch & Cossack Squat Stretch (Each Side)

5/5 - Tempo Goblet Squats and Front Squats (Focus on Depth and Core)

5/5 - Tempo Press in Front and Behind the Neck

Dead Hang, Scap Pulls and Build Kipping Prog. Toward Workout Movement

In the Remaining Time... Build Toward Your Opening Weight

1A. In 15 minutes:

Build to today’s 1-RM Tempo Front Squat @ 32X1

2A. One set of:

Max Reps @ today's 1-RM Tempo Front Squat (No Tempo)

B. Complete as many rounds and reps as possible in 9 minutes of:

9 Front Squats (135/95)
7 Toes to Bar
5 Push Presses (135/95)

Thursday

Warm-Up: 10 Min (Once through):

Row Warmup Drills - 4/3 Cal Rows Each for Just Arms, Just Legs & Both

5/30 Sec - Toes Touches and Calf Stretches

6/2 - Alternating Scorpion Stretches / Reverse Snow Angels

5/30 - Hand Release Push-Ups to a Down Dog and Calf Stretches

10 - Lite Single-Arm Alt DB Snatches (Focus on Hand-to-Hand Technique)

Dead Hang, Scap Pulls and Build Kipping Prog. Toward Workout Movement

1/1 Wall Walk with 15-20 Sec Hold and Gracefully Lower or Handstand Push-Up

A. For max reps:

60 sec of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 sec of Strict Handstand Push-Ups (Mods: Piked HSPU or HR Push-Ups)
Rest 60 seconds
60 sec of Rowing (for Cals)
Rest 60 seconds
60 sec of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 sec of Ring or Stationary Dips
Rest 60 seconds
60 sec of Plank Hold

Rest 4 minutes and then...

B. Every minute, on the minute, for 24 minutes (4 sets) of:

Min 1 - Bar Muscle-Ups or Strict Pull-Ups x 50-60% of Reps Achieved in A
Min 2 - Strict Handstand Push-Ups x 50-60% of Reps Achieved in A
Min 3 - Row x 50-60% of Cals Achieved in A
Min 4 - Single-Arm Alternating Dumbbell Snatches x 50-60% of Reps Achieved A
Min 5 - Ring or Stationary Dips x 50-60% of Reps Achieved in A
Min 6 - 40 seconds of Plank Hold

Friday

Warm-Up: 12 Min (Once through):

20 Jumping Jack (Focus on rotating through scaps and not bending arms)

20/30 Sec - Walking Toes Touches and Calf Stretches

5/5 Single Leg Glute Bridges

6/2 - Alternating Scorpion Stretches / Reverse Snow Angels

5 - Hand Release Push-Ups to a Down Dog

30 Sec - Mtn. Climber Stretch & Cossack Squat Stretch (Each Side)

3/3/3 - Muscle Snatch, Power Snatch and Overhead Squats

A. Every 2 minutes, for 16 minutes (8 sets):

2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 60% to today's heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

B. Ten rounds for time of:

"Ingrid"
3 Snatches (135/95 lbs)
3 Bar-Facing Burpees

Compare your results to August 24, 2023.

Saturday & Sunday

SATURDAY: (9AM - 10:30AM)

TEAM WORKOUT & BRUNCH!

If you are interested in bringing a friend to join in for the team workout, please let the group know ahead of time and put their name on the sign-up sheet.

SUNDAY: (10:30AM - 12:00PM)

OLYMPIC LIFTING OPEN GYM​

Group Olympic Lifting (Lead by Beth & Todd)

Other Accessory and At-Home Workout Resources

GRIT Strength Cycle Template (For Deadlift, Squats and Presses):

Link Here

Invictus Pull-Up for Beginners Program:

Download PDF

Free Timer App We Use at the GYM:

Link Here

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