Workouts this Week

Monday

Warm-Up: 10 Min AMRAP (building intensity):

200m Run

3 - Slow Inch Worms (Open Hammies, Shoulders and Calves)

30 Sec - Mountain Climber Stretch or Hip Openers or Your Choice (Each Leg)

10/10 - Alternating KB Lunges & KB Deadlift

1 - Wall Walk with a 10-20 Sec Hold and a Controlled Lower

A. Take 25-30 minutes to build to today's 1-RM Deadlift

A training 1-RM is the weight you can move successfully without mechanical failure.

If you begin to lose positioning or proper mechanics, terminate the set immediately.

B. Complete as many rounds and reps as possible in 8 minutes of:

4 Strict Pull-Ups
6 Box Jumps (24/20; step down)
8 Alternating Dumbbell Snatches (50/35)

Tuesday

Warm-Up: 10 Min AMRAP (building intensity):

200m Run then 10/7 Cal Row

1 - Slow Inch Worm to 30 Sec Calf Openers

10 - Alternating Scorpion Stretches

5 - Push-Ups with Double Shoulder Tap

30 Sec - Mountain Climber Stretch or Hip Openers or Your Choice (Each Leg)

1 - Wall Walk with a 10-20 Sec Hold and a Controlled Lower

A. Against an 8-minute running clock…

400m Run (Mod: Distance)
1-4 Wall Walks
400m Run (Mod: Distance)
8 Burpees
Max Cals of Rowing

Rest 2 minutes, and repeat for a total of four (4) sets. Note calories

for each set, then sum them up for your overall score.

Wednesday

Warm-Up: 10 Min AMRAP (building intensity):

10/7 Cal Bike

3 - Slow Inch Worms (Open Hammies, Shoulders and Calves)

5 - Push-Ups with Double Shoulder Tap

1 - Wall Walk with a 10-20 Sec Hold and a Controlled Lower

10/5/3 - Sec of Dead Hang, Scap Pull-Ups and Pull-Ups for Your Level

A. Every 90 seconds, for 15 minutes (10 sets):

Power Jerk x 1 rep

Start at approximately 60% of your 1-RM and build to today's heavy Power Jerk.

B. Two sets for max reps of:

3 Minutes of Bike for Cals
2 Minutes of Strict Handstand Push-Ups (Mods: DB Strict Press)
1 Minute of Chest-to-Bar Pull-Ups (Mods: Kipping Pull-Ups or Barbell Chest to Bar)
Rest 3 minutes

Thursday

Warm-Up: 10 Min AMRAP (building intensity):

200m Run

1 - Slow Inch Worm to 30 Sec Calf Openers

10/3 - Alternating Scorpion Stretches then Snow Angels

30/10 Sec - Mtn. Climber Stretch or Hip Openers then Air Squats to a Target

5 - Push-Ups with Double Shoulder Tap

A. Spend 10 Minutes Working on Pull-Up Technique and Mods:

1B. 7 MIn AMRAP 

200m Run

2-5 Pull-Ups (Mods: Bar Pull-Ups or Low Ring Rows)

Use the pull-up rep scheme you would use for Murph

Rest 2 Minutes

2B. 7 MIn AMRAP 

200m Run

5-8 Push-Ups (1 Sec Pause at Top)

Rest 2 Minutes

3B. 7 MIn AMRAP 

200m Run

10-15 Air Squats (To a Target)

Friday

Warm-Up: 10 Min AMRAP (building intensity):

10/7 Cal Bike

1 - Slow Inch Worm (Open Hammies, Shoulders and Calves)

5/5/5 - Kettlebell Deadlift, Russian & American Swings

10/5/3 - Sec of Dead Hang, Knee-Ups and Kipping Leg Raises for Your Level

10 - Box Step/Jumps (Focus on Stepping Down Footwork)

1 - Wall Walk with a 10-20 Sec Hold and a Controlled Lower

A. Every minute, on the minute, for 16 minutes (4 sets) of:

STN: 1 - Snatch-Grip Romanian Deadlift x 6 reps @ 4011
STN: 2 - Tall Box Jumps x 5 reps
(height of box doesn’t matter, focus should be on jumping

as high as possible and landing as soft as possible; step down

off the box, reset and repeat; it should take about 25-30 seconds

to complete your 5 reps if done properly)
STN: 3 - Strict Knee-Ups x 8 reps @ 2110
STN: 4 - 1-3 Wall Walks

B. Three rounds for time:

20/15 Cal Bike or 400m Run
20 Heavy Russian Kettlebell Swings

Saturday & Sunday

SATURDAY TEAM WORKOUTS ARE BACK!

 

9a - 10:30a:

If you are interested in bringing a friend to join in on the fun please let Todd or Cory know.

Specialty Sunday

7:30a - 9a

Endurance (with Coach Jim)

10:30a - 12:00p

Group Olympic Lifting (Open Gym)

Other At-Home Workout Sources

GRIT Strength Cycle Template (Deadlift, Squat, Press & Bench Press):

Link Here

Invictus Pull-Up for Beginners Program:

Download PDF

Free Timer App We Use at the GYM:

Link Here

Comptrain Home Gym:

Link Here

Beyond the Whiteboard (Instagram)

Link Here

SwanStrong At-Home Workouts:

Download PDF

Move Fast List Heavy Home Workouts:

Download PDF