Fri, Feb 23, 2024

Warm-up
• 300 m Row

3 rounds:
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left

3 rounds:
• 10 Air Squats
• 10 m High Knees
• 10 m Butt Kicks

Conditioning (part 1)
40-30-20-10 reps for time:
AbMat Sit-ups
• Hang Power Snatch *

Increase weight on the barbell each set: 45/35#, 75/55#, 95/65#, 115/75#

Goal: 13 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 min AMRAP:
• 2 Overhead Plate Lunges 45/35#
• 2 Box Jump Overs 24/20”
• 4 Overhead Plate Lunges 45/35#
• 4 Box Jump Overs 24/20”
• 6 Overhead Plate Lunges 45/35#
• 6 Box Jump Overs 24/20”
… continue pattern until time is up.

Goal: complete rounds of 16.

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Wed, Feb 21, 2024

Warm-up
• Tabata Air Bike

3 rounds:
• 10 Sit-up to Pike
• 10 Jumping Jacks
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Weightlifting
6 min EMOM:
• 1 Power Snatch
• 2 Overhead Squat

Weight: 65%, 75%, 85% of 1RM Snatch.

6 sets:
• 2 Snatch

Weight: 65% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

6 min EMOM:
• 1 Power Clean
• 1 Hang Clean

Weight: 65%, 75%, 85% of 1RM Clean.

6 sets:
• 2 Clean & Jerk

Weight: 65% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Tue, Feb 20, 2024

Warm-up
• 300 m Row

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Conditioning (part 1)
3 rounds for time:
• 400 m Run
• 20 Pull-ups
• 10 Deadlifts 225/155#

Goal: 10 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
6 rounds for max reps:
• 1 min Row calories
• 1 min Push Press 75/55#
• 1 min Rest

Goal: break 200.

Cool-down
2 min:
• Walk on Treadmill or slow AirBike

2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Mon, Feb 19, 2024

Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats

3 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Week 2 of 6 of this cycle.
Strength
8 sets:
• 4 Back Squats

Weight: 70% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
Incline Bench Press 30°
Strict Pull-ups

Weight: 40%, 45%, 50%, 55%, 60% of 1RM Bench Press. Bodyweight or weighted pull-ups, no kipping. Rest 2 min between sets.

Core
• Tabata MedBall Twists 20/14#­

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Reclining Butterfly Pose
• 30 sec Shoulder Extension Hands Clasped

Sat, Feb 17, 2024

Warm-up
• 300 m Row

2 rounds:
• 10 Jumping Jacks
• 10 m Walking Lunges
• 10 m Inch Worm

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
7 sets:
• 5 Back Squats

Weight: 65% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
Seated Dumbbell Presses
Deadlifts

Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Rest 1-2 min between sets.

Conditioning
3 rounds for max reps:

• 1 min Max AirBike (calories)
• 1 min Max Thrusters 45/35#
• 1 min Max Barbell Curls 45/35#
• 1 min Max GHD Sit-ups
• 1 min Rest

Goal: 240. Avg. 80 per round.

Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left

Fri, Feb 16, 2024

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 10 Band Triceps Pushdowns
• 10 Ring Rows

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Conditioning (part 1)
10 rounds for time:

• 3 Bar Muscle-ups
• 3 Power Clean & Jerks 135/95#

Goal: 11 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
4 min AMRAP:
• 9 Toes to Bar
• 9 Deadlifts 95/65#
• 9 Front Squats 95/65#

2 min Rest

4 min AMRAP:
• 6 Toes to Bar
• 6 Deadlifts 135/85#
• 6 Front Squats 135/85#

2 min Rest

4 min AMRAP:
• 3 Toes to Bar
• 3 Deadlifts 185/115#
• 3 Front Squats 185/115#

Goal: 4 + 4 + 4 rounds (216 reps).

Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped

Wed, Feb 14, 2024

HAPPY VALENTINES DAY!

Warm-up
• 200 m Run

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 Jumping Jacks
• 10 PVC Overhead Squats

Weightlifting
8 min E2MOM:
• 3-Position Snatch

Position 1: upper thigh, Position 2: below knee, Position 3: floor. Weight: 50%, 55%, 60%, 70% of 1RM.

6 sets:
• 4 Snatch

Weight: 60% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

8 min E2MOM:
• 3-Position Clean

Position 1: upper thigh, Position 2: below knee, Position 3: floor. Weight: 50%, 55%, 60%, 70% of 1RM.

6 sets:
• 4 Clean & Jerk

Weight: 60% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

Cool-down
2 rounds:
• 10 PVC Around the World /side
• 10 PVC Passthroughs

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Tue, Feb 13, 2024

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Supine Scorpions (face up)
• 10 Prone Scorpions (face down)

Conditioning (part 1)
20 min Alternating EMOM:
Even Min:
• 12/10 Row calories
Odd Min:
• Max Burpees over Rower

Start by completing a 12-calorie row for men, 10-calorie row for women within the first minute, rest in remaining time. Then in the next minute, complete as many lateral burpees over the rower as possible. Repeat this until 20 minutes is up. Score is total number of burpees over rower. Goal: 120.

Rest 5-10 min between workouts.

Conditioning (part 2)
40-30-20-10 reps for time:

Russian Kettlebell Swings 70/53#
Wall Balls 20/14#

Goal: Sub 10 min.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Mon, Feb 12, 2024

Warm-up
• 100 Single Unders

2 rounds:
• 30 sec Elbow in Band Stretch Right
• 30 sec Elbow in Band Stretch Left
• 30 sec Squat Hold
• 30 sec Squat Hold
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

The strength portion (squats) will be based on the Smolov Jr. rep scheme. This is week 1, day 1 of this 6-week cycle.

Strength
6 sets:
• 6 Back Squats

Weight: 60% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
Bench Press
Bent-over Dumbbell Row

Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Use 2 dumbbells for the rows. Rest 2 min between sets.

4 sets to failure:
Bar Dips

Weight: bodyweight. Keep them strict without kipping. Substitute with bench dips if you’re unable to complete 4 or more.

Cool-down
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Legs Up The Wall Pose

Sat, Feb 10, 2024

Warm-up
2 rounds:
• 10 m Sprint Forward­­
• 10 m Sprint Backwards
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 m Duck Walk
• 10 m Bear Crawl

Strength
Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Conditioning
20 min AMRAP:
• 40 Barbell Walking Lunges 75/55#
• 30 AbMat Sit-ups
• 20 Sumo Deadlift High Pulls 75/55#
• 10 Chest-to-bar Pull-ups

Goal: 4 rounds.

Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left

Fri, Feb 9, 2024

Warm-up
• 400 m Run

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Conditioning (part 1)
3-6-9-12-9-6-3 reps for time:
• Dumbbell Hang Power Clean & Jerk 50/35#
• Toes-to-bar

For the DB Hang Power C&J, the shoulder-to-overhead portion can be a press, push press or any type of jerk.

Goal: 7 min.

Conditioning (part 2)
10 rounds for time:
• 10 Row (calories)
• 10-9-8-7-6-5-4-3-2-1 Bench Presses BW / 75% BW

Round 1 is a 10-calorie row then 10 bench presses at bodyweight for men / 75% bodyweight for women. Round 2 is 10-calorie row then 9 bench presses. Round 3, 10-cal row, 8 bench presses. Continue pattern until the 10th and final round is 10-cal row, 1 bench press. Score is time completed, include weight of barbell (if comfortable sharing).

Goal: 15 min.

Cool-down
3 rounds:
• 30 sec Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose

Wed, Feb 7, 2024

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 Air Squats
• 5 Arm Circles CW
• 5 Arm Circles CCW
• 5 Arm Hugs
• 5 Alternating Arm Swings

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Wrist Stretch Backward Facing
• 30 sec Wrist Stretch Forward Facing

Weightlifting
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Bench Knee Raises

Cool-down
• 300 m Row (easy)

3 rounds:
• 10 PVC Good Mornings
• 5 Sit-up to Pike
• 5 Sit-up to Straddle

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Tue, Feb 6, 2024

Warm-up
• 400 m Run

3 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Scorpion Hold Right
• 30 sec Scorpion Hold Left

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Conditioning (part 1)
10 min Alternating EMOM:
Even min:

• 5 Deadlifts 275/185#
Odd min:

• Max Double Unders

Within the first minute, 5 deadlifts and rest in the remaining time. The next minute, complete as many double unders as possible. Repeat until time is up. Score is total double unders.

Goal: 300. Average 60 DUs per round to achieve this goal.

Conditioning (part 2)
5 min AMRAP:
• 5 Power Snatches 95/65#
• 5 Overhead Squats 95/65#
• 5 Box Jump Overs 24/20”

Rest 2 min

5 min AMRAP:
• 10 Power Snatches 75/55#
• 10 Overhead Squats 75/55#
• 10 Box Jump Overs 24/20”

Goal: 6 rds (90 reps) + 4 rds (120 reps), 210 total reps.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Upward Facing Dog
• 30 sec Child’s Pose

Mon, Feb 5, 2024

Warm-up
• Reverse Tabata Air Bike

3 rounds:
• 10 m Walking Lunges
• 10 Jumping Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Week 6: 20-rep Squat Challenge (final)
Back Squat
• 20 reps

Add 5-10 pounds onto last week’s successfully completed weight.

Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Weighted Dips
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions

Cool-down
3 rounds:
• 30 sec Standing Forward Bend
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Trunk Rotations
• 30 sec Shoulder Extension Hands Clasped

Sat, Feb 3, 2024

Warm-up
• 400 m Run

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs

2 rounds:
• 20 Kettlebell Hand-to-Hand Swing 35/26#
• 10 Kettlebell Snatch /arm 35/26#
• 10 Kettlebell Thruster /arm 35/26#

Strength
12 min E2MOM:

• 1 Snatch

12 min E2MOM:
• 1 Clean & Jerk

Each lift, try to increase the weight to finish as heavy as possible. Recommended percentages: 45%, 55%, 65%, 75%, 85%, 95% of 1RM.

Conditioning
12 min AMRAP:
• 1 Front Squat 135/95#
• 1 Bar Muscle Up
• 2 Front Squats 135/95#
• 2 Bar Muscle Ups
• 3 Front Squats 135/95#
• 3 Bar Muscle Ups

… continue +1 rep pattern until time runs out. Barbell starts from the ground. Goal: complete round of 9 (90 total reps).

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Fri, Feb 2, 2024

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

4 rounds:
• 5 Bench Dips
• 5 Push-ups
• 5 Air Squats

Conditioning (part 1)
2-4-6-8-10-8-6-4-2 reps for time:
Push Press 95/65#
Bar-Facing Burpees

Barbell starts from the floor.

Goal: 5 min.

Conditioning (part 2)
For time:
• 200 Wall Balls 20/14#

Goal: 10-12 min.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Wed, Jan 31, 2024

Warm-up
• 300 m Row

2 rounds:
• 30 sec Handstand Hold
• 30 sec Wall Sit
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Weightlifting
10 min E2MOM:
• 1 Hang Power Snatch from Hip
• 1 Hang Power Snatch from Knee
• 1 Power Snatch
• 2 Overhead Squats

Complete the 3-position snatch followed by 2 overhead squats every 2 min for 10 min long (5 rounds).  Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Snatch.

Clean & Jerk
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM

Core
5 min EMOM:
• 5 Evil Wheels
• 20 Flutter Kicks

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Tue, Jan 30, 2024

Warm-up
• 1 min easy pace Air Bike
• 1 min AMRAP Air Bike calories

• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Conditioning (part 1)
“Tabata This!”
• Tabata Row
• Rest 1 minute
• Tabata Air Squats
• Rest 1 minute
• Tabata Pull-ups
• Rest 1 minute
• Tabata Push-ups
• Rest 1 minute
• Tabata AbMat Sit-ups

A tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest. Tabata score is the least number of reps performed in any of the eight rounds. Unit for the row is calories. Score is sum of all tabata scores.

Goal: 50. This would require an average of 10 reps for the lowest score of each tabata.

Rest 5-10 min between workouts.

Conditioning (part 2)
For time:
• 400 m Run
• 20 Power Cleans 135/95#
• 400 m Run
• 15 Power Cleans 155/105#
• 400 m Run
• 10 Power Cleans 175/115#
• 400 m Run
• 5 Power Cleans 195/125#

Goal: 15 min.

Cool-down
• 300 m Row (easy)

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings

2 rounds:
• 30 sec Cat-Cow Stretch
• 30 sec Child’s Pose
• 30 sec Downward Facing Dog
• 30 sec Reclining Butterfly Pose

Mon, Jan 29, 2024

Warm-up
• 100 Double Unders

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Squat Hold

3 rounds:
• 10 m Duck Walk
• 10 Mountain Climbers

Strength
Week 5: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.

10-8-6-4-2 reps:
• Dumbbell Bench Press AHAP
Ring Rows w/ heels on box
Incline Dumbbell Flys LW
• Incline Reverse Flys LW

Rest 2 min between sets. No rest between movements. AHAP = As Heavy As Possible. LW = Lightweight.

Bench Press Drop Set
• 2-6-10-14+ reps

Recommended percentages: 80%, 70%, 60%, 50%. Chose weights that allow you to complete all reps consecutively. Perform 2 reps, quickly remove weight and immediately perform 6 reps, quickly remove weight and immediately perform 10 reps, quickly remove weight and push out 14 reps or more!

Core
3 rounds:
• 15 Lying Leg Raises
• 10 GHD Hip Extensions

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Reclining Butterfly Pose
• 30 sec Shoulder Extension Hands Clasped

Sat, Jan 27, 2024

Warm-up
3 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
• 10 Jumping Jacks

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
10 min EMOM:
• 3 Shoulder Presses
• 3 Deadlift

Setup two bars. Perform 3 reps of each movement within the minute.  Recommended percentages: 40%, 40%, 50%, 50%, 60%, 60%, 70%, 70%, 80%, 80% of 1RMs.

Conditioning
16 min AMRAP:
• 12 Dual Kettlebell Swings 35/18#
• 6 Burpee Box Jump Overs 24/20”
• 12 Dual Kettlebell Thrusters 35/18#
• 6 Burpee Box Jump Overs 24/20”

Goal: 5 rounds.

Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left