Workouts this Week
Monday
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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
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In the Remaining Time... Build Toward Your Opening Weight
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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%
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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
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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)
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A. For time:
800m Run/Row
60 Wall Ball Shots (20/14 lb. to 10/9 ft. Target)
40 Box Jump-Overs (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
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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
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In the Remaining Time... Build Toward Your Opening Weight
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1A. In 15 minutes:
Build to today’s 1-RM Tempo Front Squat @ 32X1
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2A. One set of:
Max Reps @ today's 1-RM Tempo Front Squat (No Tempo)
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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
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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
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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
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Rest 4 minutes and then...
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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
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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
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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)
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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.
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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
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SATURDAY: (9AM - 10:30AM)
TEAM WORKOUT & BRUNCH!
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SUNDAY: (10:30AM - 12:00PM)
OLYMPIC LIFTING OPEN GYM​
Group Olympic Lifting (Lead by Beth & Todd)
Other Accessory and At-Home Workout Resources​
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GRIT Strength Cycle Template (For Deadlift, Squats and Presses):
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Invictus Pull-Up for Beginners Program:
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Free Timer App We Use at the GYM:
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