Monday 1/20
Monday 1/20
Warm-Up
Two rounds of:
Bottom Squat Mobility Drill x 10 Reps
Cossack Squat x 10 / side
10 push ups
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Back Squat x 4-5 reps @ 20X1
Rest 2-3 minutes, and then reduce the load by 5-10% and perform…
One set of:
Back Squat x Max Reps @ 20X1
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Front Squats (50/35 lb DBs)
12 Toes to Bar
12 Burpee Box Jump-Overs (24″/20″)
Tuesday 1/21
Tuesday 1/21
Warm-up
Four Times Through…
30 Seconds on the Bike
30 Seconds Jump Rope
30 Seconds of Box Step Ups (‘20)
30 Seconds of Rest
Long Conditioning
For time:
1000 Meter Row
50/35 Calories of Assault Bike
30 Handstand Push-Ups
40 pull ups
50 Clean and Jerk (95/65)
60 push ups
70 lunges
80 Squats
90 sit ups
100 double under
Wednesday 1/22
Wednesday 1/22
Warm-Up
50′ Waiters Carry (Right)
10 Single Arm Dumbbell Press (Right)
50′ Waiters Carry (Left)
10 Single Arm Dumbbell Press (Left)
10 Goblet Hold Reverse Lunges
A.
Every 2 minutes for 10 minutes
5 Strict press increasing load for each set
Super set
10 alternating Single leg RDL
B.
Every 2 minutes for 10 minutes
5 push press increasing load for each set
Superset 10 KB deficit RDL
B.
Complete as many rounds and reps as possible in 14 minutes of:
24 Alternating Pistol Squats
18 Kettlebell Snatches (24/16 kg – 9 each arm)
12 Chest-to-Bar Pull-Ups
Thursday 1/23
Thursday 1/23
50 Feet / Direction Banded Monster Walk
50 Feet / Direction Banded Lateral Walk
10 / side Banded Cross Under Lunge
…Then everyone grab a KB
10 Kang Squat
Goblet Squat Hold + OH Press x 10 per side
A.
In teams of two, alternate tasks to complete six rounds for time of:
400 Meter Row
200 Meter Run
30 Kettlebell Sumo Deadlifts (32/24 kg)
25 Wall Ball Shots (20/14 lbs)
20 Push-Ups
Time cap = 45 minutes
Friday 1/24
Friday 1/24
Warm-up
Three rounds, of:
30 Second Side Plank
10 Kettlebell Swings
10 Goblet Squats
A,
“The Eagle”
Eight rounds for max load of:
8 Kettlebell Front Squats
20-Meter Kettlebell Farmer’s Carry
This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry.
B.
Every 2 minutes for 12 minutes
5 Deadlift increasing load for each set
Saturday 1/25
Saturday 1/25
A.
Every 2 minutes for 10 minutes
5 Front squats
B.
10,9,8,7,6,5,4,3,2,1
Reps for time
Cal Bike
Wall Ball
5 minute rest before part C
C.
10,9,8,7,6,5,4,3,2,1 reps for time
Cal row
Box jumps