Friday 1/21/22

Warmup

Minimal & Full Gyms

A1. Goblet Cyclist/Front/or Back Squat: 5 x 8 @variable speed; rest 1 min

note*-drop the weight used by about 20% from last week. Do the first 4 reps of each set at a strict 4040 tempo, then do the last 4 reps in a controlled but fast manner.

A2. Harrop Curl: 5 x 3-6; rest 1 min

B. 4 rounds:

6 Lean-Away Sissy Squats

5 Jefferson Curls @3 sec hold each rep

30 sec/side Long Lunge Hold

C. Donkey Calf Raises: 1 x 20 @3 sec holds at top each rep

D. Once:

30 sec GHD Face Up Plank -OR- Straight Leg Situp Hover

1 min/direction KB/DB Fig 8 Pass

30 sec GHD Face Up Plank -OR- Straight Leg Situp Hover

Thursday 1/20/22

Warmup

Minimal & Full Gyms

A. 3 rounds for time: (working total, including the second 1 round part)

14 Pullups -OR- Rowing variation 

14 alt’g DB Thrusters (one DB stays in the rack while other is overhead)

rest b/t rounds as long as the previous round took you to do.

then,

One round:

10 Knee Tucks

10 DB Devil’s Press

B. 4 rounds:

30 sec/side Wall Y Stretch

10 Lu Raises

5 Cross Bench Pullovers

15/side top 1/4 Trap 3 Raises

Tuesday 1/18/22

Warmup

Minimal & Full Gym

A1. DB/KB Bench “Range” Press: 5 x 10 @variable speed*; rest 1 min

A2. One Arm DB/KB Row: 5 x 8/arm @variable speed*; rest 1 min

note*-for both exercises, drop the weight used by about 20% from last week. Do the first 4 reps of each set at a strict 4040 tempo, then do the last 4 reps in a controlled but fast manner.

B. 3 rounds:

8/8 Side Plank Powell Raises @2020

10 Pronated DB/plate Flyes

C. 3 rounds:

5 Cuban Rotations @3020

20 Spider -OR- Bent Over Curls

20 Kneeling DB/KB French Presses

D. Hang – accumulate 2-3 min, resting only 2 nasal breaths each time you break

note-choose 2 or 3 min based on current strength.

Monday 1/17/22

Full & Minimal Gyms

(use last week’s best weight for both)

A. 21-15-9 rep rounds:

Deadlift  (use BB, DBs, or KBs)

Split Squat L

Split Squat R

B. 4 rounds:

5 Seated Good Mornings 

6-8/side Feet Elevated Side Plank Hip Dips

6/side Windmill

C. 2 rounds:

Pancake with Slant & Band  x 4 reps @10 sec on/5 sec off

5/5 Straight Leg Hip Adduction @5 sec holds

Elevated Pigeon x 45 sec/side

Friday 1/14/22

Warmup

+

practice TGUs & Lateral KB Clean to Twisting Press

Full & Minimal Gyms

A. 3 rounds @steady aerobic pace:

6/side Turkish Get-Ups – lighter

100 Heavy Rope Singles

10/side Lateral KB Clean to Twisting Press

100 Heavy Rope Singles

B. Box or Broad Jumps: 5 x 10; rest 1 min

C. 3 rounds for range:

10 DB Cross Bench Pullovers

5 Scap Pullups @3 sec holds at each end of the rep

30 sec Pike Shoulder Extension

5 Shoulder Extension Lifts @3 sec hold each

Thursday 1/13/22

Warmup

Minimal & Full Gym

A1. Goblet Cyclist/Front/or Back Squat: 5 x 8 @3010; rest 1 min

note-choose 1 – add fro last week.

A2. Harrop Curl: 5 x 3-5; rest 1 min

B. 4 rounds:

6 Lean-Away Sissy Squats

5 Jefferson Curls @3 sec hold each rep

5 Strict T2B w/5 sec lowering each rep

C1. Long Lunge Hold: 1 x 60 sec

C2. Donkey Calf Raises: 1 x 20 @3 sec holds at top each rep

Tuesday 1/11/22

Warmup

Minimal & Full Gym

A1. DB/KB Bench “Range” Press: 4 x 10 @3010; rest 1 min

A2. One Arm DB/KB Row: 4 x 8/arm @3010; rest 1 min

B. 4 rounds:

6/6 Side Plank Powell Raises @2020

10 Pronated DB/plate Flyes

C. 3 rounds:

5 Cuban Rotations @3020

20 Spider -OR- Bent Over Curls

20 Kneeling DB/KB French Presses

D. 2 rounds:

50 Band Pull-Aparts

50 Band Straight Arm Pulldowns

Monday 1/10/22

Full & Minimal Gyms

(add from last week)

A1. Deadlift: 5 x 8 @3010; rest 1 min (use BB, DBs, or KBs)

A2. Split Squat: 5 x 8/leg @3010; rest 1 min

B. 4 rounds:

5 Seated Good Mornings (BB/KB/DB)

5/side Half Kneeling OH Side Bends

5/side Half Kneeling Windmill

C. 2 rounds:

Pancake with Slant & Band – 2 x 4 reps @5 sec on/10 sec off

5/5 Straight Leg Hip Adduction @5 sec holds

Friday 1/7/22

Warmup

Minimal & Full Gym

A1. Goblet Cyclist/Front/or Back Squat: 5 x 8 @3010; rest 1 min

note-choose 1

A2. KB Swing – heavy: 5 x 12; rest 1 min

B. 4 rounds:

6 Three Phase Sissy Squats

5 Jefferson Curls @3 sec hold each rep

5 Strict T2B w/5 sec lowering each rep

C1. Long Lunge Hold: 2 x 30 sec

C2. Donkey Calf Raises: 2 x 15 @3 sec holds at top each rep

D. Once each:

Couch Stretch – 90 sec/side

Pike – 90 sec

Thursday 1/6/22

Warmup

Minimal & Full Gyms

A1. DB/KB Bench “Range” Press: 5 x 8 @3010; rest 1 min

A2. Strict Chin-Ups: 5 x 6-8; rest 1 min

-OR- 

A2. Kneeling Band Lat Pulldowns: 5 x 15 @1010; rest 1 min

B. Alt. EMOM for 10 min:

even mins – 10-12 DB Prone Incline Rows -OR- DB or BB Bent Rows

odd mins – 10 Pronated DB/plate Flyes

C. 3 rounds:

5 Cuban Rotations @3020

20 Spider -OR- Bent Over Curls

20 Kneeling DB/KB French Presses

D. Hang – accumulate 2-3 min, resting only 2 nasal breaths each time you break

note-choose 2 or 3 min based on current strength.