top of page

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

​​​

bottom of page