Category: Members Weekly Workouts

Just a reminder that the daily workouts & videos are posted and available in the app only going forward.

Since nearly everyone uses the app exclusively now, posting them here has become redundant. Reach out if you ever have any difficulties with the app, and I’ll get it sorted out for you.

Let’s have a strong 2023!!

Warmup + Neck training

A. Pogo Hops: 3 x 20; rest 45 sec

note-each set progressively more power.

B. Band Assist Pogo Hops: 2 x 20; rest 90 sec

C. One Hand Deadlift, parallel: 3 x 5,3,1/side; rest 1-2 min

note-build as you go. If no barbell, do 3 x 6-10/side with the heaviest DB or KB you have.

D. 6 rounds:

10 Box Jumps (step down)

rest to 3 consecutive 5 sec nasal exhales

8/8 KB Lateral Swings

rest to 3 consecutive 5 sec nasal exhales

warmup

A. Power Clean: 1 rep EMOM for 8 min, ~90%1RM (about 10% more than last week)

note-sub heavy DB/KB one arm cleans, 1/side.

Note-on B-D, keep to 1 min rest when switching exercises also.

B. Step-Ups: 3 x 10/leg; rest 1 min – do all 10 on one leg, then switch

C. Reverse Lunges: 3 x 10/leg; rest 1 min – do all 10 on one leg, then switch

D. Jumping Air Squats: 3 x 20; rest 1 min

E. 4 rounds for quality:

90 sec easy aerobic (shuttle run, run, row, bike, jump rope, etc)

5-10/side Adductor Plank Lifts

30 sec Hero Pose

30 sec Standing Pancake

Make-up day

-OR-

Warmup

A. 10-20 min easy aerobic – your choice, Bike, Jog/Walk, Row, etc. Nasal breathing pace.

B. 12 Days of Christmas*, Strength at Length version:

1 Passive Bar Hang 20 sec

2 Wtd. Shoulder Extension Lifts @5 sec hold each rep

3 Horse Stance Good Mornings

4 Jefferson Curls

5 Cross Bench Pullovers

6 Standing Hamstring Side Bends (3/side)

7 DB Unrolling Flyes

8 Diagonal Stretch Reaches (4/side)

9 Shinbox Switches

10 One Arm DB Rotational OH Squats (5/side)

11 sec hold Half Bridge (one 11 sec hold per round)

12 sec 90 Degree Hang (one 12 sec hold)

*Perform this like the classic song. Round 1 is simply a 20 sec Hang. Round 2 is 2 Shoulder Ext lifts + 1 20 sec hang. Rd 3 is 3 Horse GMs + 2 Shoulder Ext lifts + 1 20 sec hang, etc…  By the 12th and final round, you’ll do all 12 exercises.

Warmup

A. 10-20 min easy aerobic – your choice, Bike, Jog/Walk, Row, etc. Nasal breathing pace.

B. 12 Days of Christmas*, Strength at Length version:

1 Passive Bar Hang 20 sec

2 Wtd. Shoulder Extension Lifts @5 sec hold each rep

3 Horse Stance Good Mornings

4 Jefferson Curls

5 Cross Bench Pullovers

6 Standing Hamstring Side Bends (3/side)

7 DB Unrolling Flyes

8 Diagonal Stretch Reaches (4/side)

9 Shinbox Switches w/Hip Extension

10 One Arm DB Rotational OH Squats (5/side)

11 sec hold Half Bridge (one 11 sec hold per round)

12 sec 90 Degree Hang (one 12 sec hold)

*Perform this like the classic song. Round 1 is simply a 20 sec Hang. Round 2 is 2 Shoulder Ext lifts + 1 20 sec hang. Rd 3 is 3 Horse GMs + 2 Shoulder Ext lifts + 1 20 sec hang, etc…  By the 12th and final round, you’ll do all 12 exercises. 

Warmup + Neck training

A. Band Shoulder Series: 2 x 10 reps of each; RAN

B1. Cross-Bench Pullover test: 5 x 5 reps; rest 30-60 sec

note-build to your comfortable 5 rep max, BUT you must make full range as described. A heavier weight you do for less range of motion does not count. Be safe & build slowly. A good standard is 1/4 bodyweight for 5 reps.

B2. Diagonal Stretch level 2 test: 5 x 5/side; rest 30-60 sec

note-find the best position you can do with quality for 5 reps/side. Level 2 touching your heel with control is a good metric.

C. 4 rounds for quality reps:

amrap(-1)* reps Strict Chin-Ups (sub negatives or rows)

rest 60-90 sec

amrap(-1)* reps EROM Pushups

rest 30 sec

5 Horse Stance Good Mornings

rest 60 sec

*leave 1 good rep in reserve.

D. Adductor Plank Hip Dip test: 4 x 5/side’ RAN

note-5/side with leg straight is the standard to work towards. This should be pain free.

E. Standing Pancake test: 1 x 90 sec, following cues. 

note-30 sec with head to floor is the standard.

Warmup

A. Hop Series # 2 – once through; RAN (reg, lateral split, wide, slalom, low ceiling, low lunge lateral, fwd balance)

B1. Back Squats: 4 x 6 reps @30X0; rest 90 sec

note-Sub DB Front or Goblet Pistol Squats to bench. 

B2. L-Hang Progression: 4 x 20 sec; rest 90 sec

note-pick the version you need to work on.

C1. Goblet Cyclist Squats: 4 x 10 @2020; rest 1 min

C2. Single Leg RDL: 4 x 5/5; rest 1 min

note-DB, KB, or barbell.

D. 5 min AMRAP, nasal breathing*:

50 Heavy Rope Singles

5 Burpees

*the goal for today is to see what pace you can hold while maintaining nasal breathing. Expect this to get challenging.

Warmup

A. 3 rounds warmup pace:

Hop Series #1 x 10yd all drills

5 Pushups

10 Air Squats

B. 5 rounds – 40 sec work/20 sec rest & transition on each exercise:

Lateral KB Clean (switch sides at halfway)

Box Step-Ups (alt legs each rep)

Bike, AirBike, Row, Shuttle Run, etc (pick from what you have)

Jump Rope Single Skips (heavy rope ok too)

Adductor Plank (switch sides at halfway)

C1. Diagonal Stretch: 3 x 10/side; RAN

C2. Front Scale Extensions: 3 x 5/side @3 sec holds; RAN

C3. Elephant Walk: 3 x 1 min; RAN

D. Passive Bar Hang: set a 4 min timer, hang from the bar as much of the 4 min as possible.

Warmup

A. Power Clean: 3 reps EMOM for 8 min, ~80%1RM (same wt as last week)

note-sub heavy DB/KB one arm cleans, 3/side.

B. Hack Lift: build to a heavy 3, then 2 x 3 @90% of that.

note-sub Hack Squat, DB or KB behind back & heels elevated enough to be challenging.

C1. Jefferson Curl test: 5 x 5; rest 30 sec

note-build to your comfortable max. Good standard is 1/2 bodyweight for 5 reps.

C2. L-Hang Progressions test: 5 x 15 sec; rest 30 sec

note-find the version you can do with quality for 15 sec.

D. Hero Pose test: 4 x 30 sec; rest 15 sec

note-find the best position you can do with quality for 30 sec.

Warmup + Neck Training

A. Hang Assessment: 

1 x 60 sec Two Hand Passive Hang,

1 x 30 sec Active Hang (hold the top of a Scap Pull-up for 30 sec)

1 x 10 sec/side One Arm Passive Hang 

B. Weighted Shoulder Extension: 4 x 10 sec hold; rest 30 sec b/t holds

notes-find the max weight you can hold at 45 degrees or above for 10 sec. See performance notes in video.

C1. One Arm DB/KB Braced Press: 4 x 10/arm @3010; rest 1 min

C2. One Arm Elbow Out DB/KB Row: 4 x 10/arm @3010; rest 1 min

D1. Upper Pec Range Press: 2 x 8 @2210; rest 30 sec

D2. Lateral Pullover, Bent Arm: 2 x 8/arm; rest 30 sec

D3. Band Pull-Aparts: 2 x 25 reps; rest 1-2 min

E. Zottman Curl: accumulate 50 reps with as few breaks as possible.

note-use roughly a 20-25 rep max weight.