Author: scott

Warmup

Full  & Minimal Gyms

A. Rotate EMOM for 16 min (4 x through):

1st min – 40 Heavy Rope Singles -OR- 30 DUs

2nd min – 8-10 Burpees – fast

3rd min – 10 Box Jumps

4th min – 10/10 Lateral Bounds

B. 3 rounds:

30 sec/arm Suitcase Carry (march in place if needed)

5/arm Twisting Press to Windmill

10/arm Split Stance Rotational DB/KB Rows

C. 2-3 rounds for range:

30 sec Active Hang

10 Wide Grip Pullovers

10 Band Y-Pulls -OR- Prone Dowel Raise

FOCUS DAY

Warmup

-Note today – add weight or do a more difficult variation if you made all of your reps last time!!

Full  & Minimal Gyms

A. Front Squat (barbell or DBs): 4 x 10 @2011; rest 30 sec ONLY

B. Slider Hamstring Curls -OR- Hamstring Walkouts: 4 x 30 sec; rest 30 sec 

C. DB Strict Press: 4 x 10 @2011; rest 30 sec 

D. Split Squats: 4 x 10/leg @2010; no rest b/t legs

note-alternate legs w/o rest through the 4 sets.

E. Squatting Calf Raises: 4 x 10 @1011; rest 30 sec 

F. Wtd Situps: 4 x 10 @2020; rest 30 sec 

G. 3 rounds:

10/arm Side Plank Powell Raises

10/10 Lateral KB/DB Swings

15 On/Off Jumps (plate or low step)

FOCUS DAY

Warmup

Full Gyms

A. 4 rounds:

12 BB Hip Thrusts @2011

12 Pushups -OR- DB Bench Press @2010

B. 4 rounds:

12 Bent Barbell Rows @2011

12 Diamond Pushups Partials -OR- DB/KB Skull Crushers @2011

C. BB Curls: accumulate 50 reps w/empty bar

D. 3 rounds for range:

5 Incline Jefferson Curls 

15 sec Tucked or Half L Bar Hang

10 Cross Bench Pullovers

Minimal is Maximal Gyms

A. 4 rounds:

8/leg Single Leg Hip Thrusts @2011

12 Pushups -OR- DB Bench Press @2010

B. 4 rounds:

12 Bent DB/KB Rows @2011 -OR- Ring Rows

12 Diamond Pushups Partials -OR- DB/KB Skull Crushers @2011

C. DB/KB Curls: accumulate 50 reps

D. 3 rounds for range:

5 Incline Jefferson Curls 

15 sec Tucked or Half L Bar Hang

10 Cross Bench Pullovers

Warmup

Full Gyms

A. Deadlift: work up to a heavy set of 5 reps

B. 4 rounds:

10 Deadlift variation* @50-60% of “A”

Row -OR- Run -OR Bwt circuit **~2 min

rest 2 min b/t rounds.

*round 1 – Snatch Grip Deadlift 

round 2 – Jefferson Deadlift R/L (5 reps each side)

round 3 – Hack Lift

round 4 – Sumo Deadlift

**Bwt circuit is AMRAP of:

5/5 Shoot-Throughs

10 Squat Thrusts

20 Jumping Jacks

C. 3 rounds for range:

5 Jefferson Curls

5 Straight Leg Curl-Ups

30 sec Reverse Plank

Minimal is Maximal Gyms

A. Single Leg Deadlift: work up to a heavy set of 5 reps/leg

note-use very slow tempo if you don’t have enough weight.

B. 4 rounds:

5/5 Deadlift variation*

Row -OR- Run -OR Bwt circuit **~2 min

rest 2 min b/t rounds.

*round 1 – Wall Kickstand RDL

round 2 – One Arm KB/DB Jefferson Deadlift R/L (5 reps each side)

round 3 – DB/KB Hack Squat (10 reps)

round 4 – Sumo DB/KB Deadlift (10 reps)

**Bwt circuit is AMRAP of:

5/5 Shoot-Throughs

10 Squat Thrusts

20 Jumping Jacks

C. 3 rounds for range:

5 Jefferson Curls

5 Straight Leg Curl-Ups

30 sec Reverse Plank

FOCUS DAY

Warmup

Full Gyms

A. Front Squat (barbell or DBs): 4 x 10 @2011; rest 30 sec ONLY

note-go light or else…!

B. Hamstring Walkouts: 4 x 30 sec; rest 30 sec 

C. DB Strict Press: 4 x 10 @2011; rest 30 sec 

D. Split Squats: 4 x 10/leg @2010; no rest b/t legs

note-alternate legs w/o rest through the 4 sets.

E. Wall 45 Degree Calf Raises: 4 x 10 @1011; rest 30 sec 

F. Wtd Situps: 4 x 10 @2020; rest 30 sec 

G. 8 min @steady pace:

50 Heavy Rope Singles

5/5 Cross-Body DB Snatch

10/10 Lateral KB/DB Swings

FOCUS DAY

Warmup

Full Gyms

A. BB Hip Thrust: 4 x 10 @2011; rest 30 sec ONLY

B. Pushups -OR- DB Bench Press: 4 x 10 @2010; rest 30 sec 

C. Bent Barbell Row: 4 x 10 @2011; rest 30 sec 

D. Diamond Pushups Partials -OR- Banded Tricep Pressdowns: 4 x 10 @2011; rest 30 sec 

E. Concentration Curls: 4 x 10/arm @2011; no rest b/t arms

note-alternate arms w/o rest through the 4 sets.

F. Wall Tib Raises: 4 x 10 @1011; rest 30 sec 

G. Prone PVC Raise: 4 x 10 @2 sec holds; rest 30 sec 

H. 2 rounds for quality:

5 Incline Jefferson Curls 

30 sec Bar Hang

3/3 Side Bends

Minimal is Maximal Gyms

A. Single Leg Hip Thrust: 4 x 10/leg @2011; rest 30 sec ONLY

note-do all sets on left leg, then all on right.

B. Pushups -OR- DB Bench Press: 4 x 10 @2010; rest 30 sec 

C. Bent DB/KB Row: 4 x 10 @2011; rest 30 sec 

D. Diamond Pushups Partials -OR- Banded Tricep Pressdowns: 4 x 10 @2011; rest 30 sec 

E. Concentration Curls: 4 x 10/arm @2011; no rest b/t arms

note-alternate arms w/o rest through the 4 sets.

F. Wall Tib Raises: 4 x 10 @1011; rest 30 sec 

G. Prone PVC Raise: 4 x 10 @2 sec holds; rest 30 sec 

H. 2 rounds for quality:

5 Incline Jefferson Curls 

30 sec Bar Hang

3/3 Side Bends

FOCUS DAY

Warmup

Full & Minimal Gyms

A1. BB Split Squat -OR- Skater Squat: 3 x 21s*; rest 1 min

note-pick one.

A2. One Arm Elbow Out Row: 3 x 21s*; rest 1 min

*21s – 7 reps in most difficult half, 7 reps in easiest half, 7 reps full range.

B1. Romanian Rhythm Squat: 3 x 50; rest 1 min

note-details in video!!

B2. DB Seated Arnold Press: 3 x 21s*; rest 1 min

C. 3 rounds for quality:

5 Reverse Nordics

5 Wtd Incline or Standing Dislocates

5 Scap Pullups @3 sec holds on top & bottom

30 sec/side Wall Bicep

Warmup

+

Lateral Squat technique & practice

Full & Minimal Gyms

A1. Lateral Squat w/Slider & Lift-Off: 2 x 10/side; RAN

A2. Twisting Waiter’s Press to Windmill: 2 x 6/side; RAN

B. One round every 2 minutes for 20 min:

3/3 Single Leg Jumps from Kickstand Position

6 DB Devils’ Press

40 Heavy Rope Singles

C. 90/90 Sequence

Apologies for the delay on the video. It’s finally up now. Our internet went down in the final minutes of this class and I wasn’t able to resolve it until Wed morning. I attempted to upload it yesterday over a hotspot, but it took more than 6 hours to do and failed before it was done.

Warmup

+

2 x 1 min Ankle Bounce Series

2 x 10/leg On/Offs

Full & Minimal Gyms

A. 21-18-15-12-9-6-3 rep rounds:

Goblet Cyclist Squats -OR- Barbell Cyclist Squats

One Arm Rows L/R

Hanging Knee Raises -OR- Knees to Elbows 

B. 3 rounds:

5/5 Windshield Wipers – OR – advanced Hanging Windshield Wipers

5/5 Side Plank Hip Drops

5/5 DB/KB Hi/Lo Windmills

5/5 Half Kneeling Leaning Presses

Warmup 

Full Gyms

A1. RDL 1 & 1/4s: 4 x 6 @3210; rest 30 sec

A2. DB Range Press 1 & 1/4s -OR- EROM Pushup 1 & 1/4s: 4 x 6-10 @22X1; rest 30 sec

B1. BB Hip Thrust: 2 x 21s*; rest 30 sec

B2. Strict Pullups: 2 x 1-6-OR- 6/arm heavy One Arm Rows; no rest

B3. Cross Bench Pullover: 2 x 21s*; rest 30 sec

*21s=7 reps in short range, 7 reps long range, 7 reps full range done as one set.

C. 2 rounds for quality:

5 Jefferson Curls – begin building in weight

10 Weighted Situps

6/6 DB Concentration Curls 1 & 1/4s

5 Cuban Press @3020

Minimal is Maximal Gyms

A1. DB/KB RDL 1 & 1/4s: 4 x 6 @3210; rest 30 sec

A2. DB Range Press 1 & 1/4s -OR- EROM Pushup 1 & 1/4s: 4 x 6-10 @22X1; rest 30 sec

B1. Wtd Single Leg Hip Thrust: 2 x 21s*; rest 30 sec

B2. Strict Pullups: 2 x 1-6 -OR- 6/arm heavy One Arm Rows; no rest

B3. Cross Bench Pullover: 2 x 21s*; rest 30 sec

*21s=7 reps in short range, 7 reps long range, 7 reps full range done as one set.

C. 2 rounds for quality:

5 Jefferson Curls – begin building in weight

10 Weighted Situps

6/6 DB Concentration Curls 1 & 1/4s

5 Cuban Press @3020