Cycle 2/Week 6 of 10/Day 1
Warm-Up
Tabata on bike or rower
3 Rounds
10 Monster Walks
5/5 Cossack squats holding KB in goblet
MAIN
8-6-4-2
Back Squat
Rest 2-3:00 btn sets
Secondary:
3 sets
20 Alternating Lunges (DB held at sides)
-Rest 1 min btn sets-
Accessory:
For Time
125 Weighted Sit-Ups
Hold weight at chest, feet may be anchored
2019 03 03
Warm-up
4 ROUNDS
2/2 DB Turkish Get-ups (light)
50′ Bear Crawl (hips low)
10 Updown + Air Squat
50′ Crab Walk
PARTNER WORKOUT
Teams of 2
AMRAP x 24 MINUTES
8 Wall Ball (20/14)
8 Burpees
8 V-ups
You-go / I-go…Partner 1 goes while partner 2 rests and vice versa
RUMP PUMP FINISHER
3 SETS
15 L. Leg Glute Bridge
:30 L. Leg Bridge Hold
15 R. Leg Glute Bridge
:30 R. Leg Bridge Hold
2019 03 01
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
8 Minute AMRAP + Bonus Time of:
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 105#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 115# / 65#
*Round 2 – 13 @ 135# / 85#
*Round 3 – 11 @ 155# / 105#
*Round 4 – 9 @ 185# / 125#
*Round 5 – 7 @ 205# / 145#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
8 Minute AMRAP + Bonus Time of:
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 65# / 45#
*Round 2 – 13 @ 85# / 65#
*Round 3 – 11 @ 105# / 75#
*Round 4 – 9 @ 125# / 85#
*Round 5 – 7 @ 145# / 105#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
2019 02 28
Warm-Up
Cyclone Game
PRE-OPEN WORKOUT
EMOM x 10 MINUTES
MIN 1 — :30 Jump Rope / :30 Up-Downs
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — :30 Jump Rope / :30 DB Suitcase Lunge (light)
MIN 2 — Row or Bike, Moderate Effort
COOL DOWN
5:00 Foam Rolling or Flow Stretching
2019 02 27
Cycle 2/Week 5 of 10/Day 4
Warm-Up:
5 min Tabata bike
3 Rounds
10 Monster Walks
3/3 Pistols*
*Hold weight out in front for counter balance
MAIN:
3×12 Front Squats
-Rest as needed btn sets-
Secondary
EMOM 6 min
:30 Single Leg Wall Sit (L)
:30 Single Leg Wall Sit (R)
2019 02 27
Warm-Up
3:00 on Bike
Then…
Tia Toomey Snatch Warm-Up
5-Reps Each of…
Inch Worms
Snatch Grip (Behind the head) Press
Snatch Grip (Behind the head) Press in a Quarter Squat
Snatch Grip (Behind the head) Sots Press
Jumping Squats with barbell on back (continuous)
Cossack Squat (5/ea side)
Muscle Snatch from the Hang
STRENGTH
EMOM x 10 MINUTES
3 Hang Power Snatch
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes
WORKOUT
AMRAP x 6 MINUTES
10/8 Cal Bike
6 Hang Power Snatch (115/75)|(75/55)
-Rest 3:00-
AMRAP x 6 MINUTES
10/8 Cal Bike
6 Hang Power Snatch (95/65)|(65/45)
2019 02 26
Cycle 2/Week 5 of 10/Day 3
Warm-Up:
AMRAP 10
5/5 Single Leg KB RDLS
50′ Reverse Lunges
:45 Ring FLR or Plank on hands
MAIN
5×5 Deadlift; (3111);60%
-Rest 1:30 btn sets-
SECONDARY
3 sets
12 Curl to Press (KBs)
12 KB Bent over rows
12 Strict dips
-Rest 1:30 btn sets-
Accessory
50 Side Crunches (L/R)
2019 02 26
Warm-Up
EMOM x 9 MINUTES
Min 1 – 10 Box Step-Ups (progress taller)
Min 2 – 10 Banded Good Morning
Min 3 – :20 Row (Hard!)
EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 – Row, Moderate Effort
MIN 2 – 3-5 Reps of MU Skill*
*False Grip Ring Pull-up, False Grip Ring Row, or MU Transition
WORKOUT
EVERY 5:00 for 4 SETS PERFORM…
500m Row
15 Tall Box Jumps (30/24)
Max Muscle ups in Remaining Time
*No rest between sets. Begin the next set exactly every 5:00
2019 02 25
Warm-up
AMRAP x 6 MINUTES
4 Burpees over Bar
4 RDL with Empty Bar
4 Elbow Punches (full grip)
4 Strict Press
4 Air Squat
Extended Warm-Up
3 Rounds
8 Deadlifts
8 Hang Muscle Cleans
8 Front Squats
8 Strict Presses
WORKOUT
5 SETS FOR LOAD
3 Power Clean
3 Front Squat
3 Shoulder to Overhead
-Rest as Needed b/t Sets-
*Start Moderate and Build to Heavy
PARTNER FINISHER
4 SETS EACH
24 Air Squats
12 Burpees
*Partner 1 completes a full round while Partner 2 rests.
2019 02 24
Cycle 2/Week 5 of 10/Day 1
Warm-Up
5 min Tabata bike
3 Rounds
10 Monster Walks
3/3 Pistols*
*Hold weight out in front to counter balance
Main:
5×3; Back Squat; (2111); 65%
-Rest as needed btn sets-
SECONDARY
3 Sets
5/5 Cossack Squats
-Rest 1:00 btn sets-
2019 02 24