Warm Up-
3 minutes of sun salutations
3x1minute jump rope
5 downdog toe touches
10 air squats with very short broad jumps
First-
2 mile run for time
Second-
AMRAP 15
20 pushups
50 Body weight walking lunges
20 AbMat Situps
Warm Up-
Three rounds:
20 Bodyweight lunges
10 Incarcerated person get ups
then…
500m Row (or 50 bodyweight squats)
First-
Barbell Squats
Build up to your 3 Rep Max
Then…
5×5 BB Backsquats @ 3RM
Second-
2×5/side Barbell Forward Lunges @ 50% of your 3RM Backsquat max
(either do the math or just take a few pounds off 😉 )
then
2×5/side BB Reverse Lunges @ 50% of your 3RM Backsquat max
Finally
1×12 barbell only forward lunges
1×12 barbell only reverse lunges
Third-
Three Rounds
750m Row
20 Dumbell Burpee Deadlifts (35lbs)
20 Kettlebell Plank Drag Through
last…
three rounds
1 minute hollow hold
1 minute arch hold
:30 side plank hold left side
:30 side plank hold right side
Rest Day-
Rest. Rest. Rest. For the Rest of the day.
Workout-
First-
Warmup-
Three Rounds
10 Banded Good Mornings
10 Banded Facepulls
1 minute Banded March
then
three rounds
1 minute monster walks
Worlds Greatest Stretch
3 Down dog w/ toe touches
Second-
Playing on the Bar
Try some or all of the following
10-20 mins
- Strict Pull ups for failure (how many can you do?!)
- L-Holds (how long can you hold it??)
- Muscle Ups (can you do it? How many??)
- Play with the false grip
- Swing around for a while at your own pace
Third-
El David
For Time:
(record your time!)
85lbs or 60% of Clean&Jerk 1RM BB
2000m Row
20 Deadlift
20 Hang Clean
20 Thruster
20 cal Air Bike
El David is tricky. You have to pace your 2000m row (or run if you don’t have a rower) to immediately deadlift after. Try to complete all 20 deadlifts, then break up the next movements how ever you need. At the end, power through the 20 cals (or 400m run) for the end.
Workout-
Three Rounds-
10 Air Squats
5 Down-dog w/ toe
10 Shoulder taps from plank
then
500m Row (or run)
First-
Box Jump Practice
Try some or all of the following
- Try to jump on the highest box you can
- Box Jump for time! One Minute
- Tempo Pistol at any stage you are able
- Practice for the inevitable fall off the box
Second-
At 50% of Clean 1RM:
10 sets with 10 minute rests between sets of….
1 Barbell Clean + 5 BB Front squats @1212 Tempo
(tempo meaning: take one second to descend, hold for 2 sec, 1 sec to stand up, hold in rack position for 2)
then…
Find today’s BB Clean 1RM
Third-
AMRAP 12
(Advanced: AMRAP 24 and 2000m)
100ft Overhead KB Walking Lunges 12kg (left hand)
100ft Overhead KB Walking Lunges 12kg (right hand)
10 Inverted Burpee (or regular burpees)
Followed by…
1000m row for time
If you don’t have a Barbell Clean 1 Rep Max, today is a good day to find it. Don’t have barbell? Use whatever you have. Don’t know how to find a 1 Rep Max?? Well..send me a message. For now just keep it heavy. Keep your knees in good alignment. Save energy in the AMRAP for the row at the end. GO HARD OR GO…at a sustainable pace. You got this. 😉
Workout-
Three Rounds-
10 Air Squats
5 Down-dog w/ toe
10 Shoulder taps from plank
then
500m Row (or run)
First-
Push ups 2 before failure
(meaning, stop 2 reps before you collapse)
Push ups 4 before failure
then…
3×1 minute AMRAP Wall walks (or planks with hip extension)
Second-
5×5 KB Floor Press 12 or 16kg (or whatever feels heavy)
3×8 KB Floor Press 12 or 16kg (or whatever feels heavy)
1×10 KB Floor Press 12 or 16kg (or whatever feels heavy)
Third-
“Best Friends!”
Buy in: Air Bike ½ TABATA (4 out of 8 TABATA intervals)
1 Tabata round for each listed exercise:
(Tabata =Eight 20 second intervals with 10 second rest periods)
Renegade Rows
Burpees
1HDB Snatches
Buy Out: Air Bike ½ TABATA (4 out of 8 TABATA intervals)
If you don’t have an airbike, just sprint or jumping lunge or any scale down of either. Just keep it fun and take as many breaks as you need. Tabata intervals can bring you to hell. Just breathe and do your best. Use the reps to perfect your technique. Especially in the later intervals. Rest between tabata rounds for AT LEAST one minute.