Friday 1/15/21

Warmup

Hip Seesaw

Full Gym

A. Single Leg ISO Hold w/Knee Raise: 1 x 90 sec/side

B. Deadlift: build to a heavy single

note-other options: build to a heavy 3, 5, or 8 if that’s more suitable for the weights you have.

C1. Single Leg DB/KB RDL on Wall: 3 x 10/leg @3010; rest 1 min

C2. KB/DB Windmill: 3 x 3-5/side; rest 1 min

note-go heavier on these today

D. Friday Challenge: 30 DB Devil’s Press for time. (“Rx” roughly 30lb/20lb for this one)

E. Range:

Shinbox Switch, loaded

Minimal is Maximal Gym

A. Single Leg ISO Hold w/Knee Raise: 1 x 90 sec/side

B. Weighted Skater Squat: build to a heavy set of 5/leg, then finish with 10/leg unloaded. (split up as needed)

C1. Single Leg DB/KB RDL on Wall: 3 x 10/leg @3010; rest 1 min

C2. KB/DB Windmill: 3 x 3-5/side; rest 1 min

note-go heavier on these today

D. Friday Challenge: 30 DB Devil’s Press for time. (“Rx” roughly 30lb/20lb for this one)

E. Range:

Shinbox Switch, loaded

Thursday 1/14/21

Warmup

Hip Grinder

Wall SL RDL

Minimal & Full Gym

A1. Twisting Waiter’s Press: 4 x 10/side; rest 1 min

A2. KB Lateral Swings: 4 x 10/10; rest 1 min

B. 3 rounds: (done together)

3 Arching Active Hangs @5 sec holds

6 KB Pullover to Heartbeat Squats

15 sec Hanging L-Sit (or Half-L or Tuck)

150 Heavy Rope Singles

rest 1 min b/t rounds – try to get three consecutive 7 sec nasal exhales in this time.

C. 3 rounds for quality:

5-10 Diamond Pushups @2020

10-15 Zottman Curls @2020

D. 2 rounds for range:

10 Wide Grip Pullovers

15 sec Prone Hollow Body ER Hold

Tuesday 1/11/21

Warmup

Hip Seesaw

Full Gym

A1. Front Squat (Klokov Squats): 6 x 1 rep @76X0 tempo; rest 60-90 sec

note-only one rep, but it’s 7 sec lowering, 6 sec at the bottom, then explode up! Build in weight quickly to ~70% and then stay there for remaining sets.

A2. KB Swing: 6 x 10 heavy; rest 60-90 sec

B. 3 rounds for quality:

10/leg ATG Split Squats @2010 tempo

10/side Single Leg Bent DB/KB Row (heavier than last time if able)

C. Single Leg ISO Hold w/Knee Raise: 1 x 60-90 sec/side

D. 2 rounds for range:

Seated Hip Internal Rotation x 30 sec/side

Toes Elevated Jefferson Curl x 5 @3 sec holds each rep

Minimal is Maximal Gym

A1. DB Front Squat or Goblet Squat (Klokov Squats): 6 x 1 rep @76X0 tempo; rest 60-90 sec

note-only one rep, but it’s 7 sec lowering, 6 sec at the bottom, then explode up! Build in weight quickly to ~70% and then stay there for remaining sets.

A2. KB/DB Swing: 6 x 10 heavy; rest 60-90 sec

B. 3 rounds for quality:

10/leg ATG Split Squats @2010 tempo

10/side Single Leg Bent DB/KB Row (heavier than last time if able)

C. Single Leg ISO Hold w/Knee Raise: 1 x 60-90 sec/side

D. 2 rounds for range:

Seated Hip Internal Rotation x 30 sec/side

Toes Elevated Jefferson Curl x 5 @3 sec holds each rep

Monday 1/11/21

Warmup

Minimal & Full Gym

A. 2 rounds prep:

10 Full Range Scap Pullups

15 sec Armbar + 5 reps Side Lying Press each side

5 PVC Press-Backs

B. 5 rounds: (light on first round, then build up)

5 Cross-Bench Pullovers @3 sec holds

5-10 Piked Pushups or Box HSPU

1-2 Strict Pullups with 3 sec pauses at chin over bar, half way, and 3/4 of way. Add weight if able.

3 Kneeling Arches

C. Renegade Row: 1 x max reps/side w/o touching the DB down; rest 2 min b/t sides

D. Side Lying  90 Degree External Rotations: 4 min accumulation

E. Shoulder Series + Lift-Offs

Saturday 1/9/21

9am, Clinton St Park

Warmup

+

KB Rock-Its

KB Side Swings

A. KB Side Rock-Its: practice, then accumulate 50/side

B. Hill Sprints: 1 EMOM for 5 min

C. KB One Arm Outside Swings: practice, then accumulate 40/side

D. Hill Sprints: 1 EMOM for 5 min

E. KB Inside Cleans: practice, then accumulate 20/side

F. Hill Broad Jumps: 3 trips for fewest jumps; rest ~2 min b/t each

G. KB Pullover + Squat: practice, then accumulate 40 reps

H. Hill Sprint: 2-3 attempts at fastest time

Friday 1/8/21

Warmup

+

Superventilation Protocol

Jump Rope/Plank warmup

Minimal & Full Gym

A. AMRAP in 10 min:

30 each Jump Rope Medley – singles, shuffle, slalom, hip turns

5/side KB/DB/BB Suitcase Deadlift

5/side One Arm DB Thrusters or Side Wallballs

+

3 min rest

+

AMRAP in 10 min:

5 Shuttle Runs 10’

5/5 KB/DB Windmills 

5/5 Crossbody DB Snatch

+

3 min rest

+

AMRAP in 10 min:

Run 200m 

5/5 Tuck Hang att’g Leg Extensions

5 DB Renegade Row Manmakers

B. Jefferson Curl + Donkey Calf Raise: 1-2 x 5+10

Thursday 1/7/21

Warmup

Hip SeeSaw

Posterior Capsule Stretch

Split Stance Hamstring

Full Gym

Note-do the first round as a very easy warmup/practice, then only 4 real working sets each.

A1. Single Leg DB/KB RDL on Wall: 5 x 10/leg @3010; rest 1 min

A2. Modified Sots Press: 5 x 5 slowly; rest 1 min

A3. Landmine Lateral Raise: 5 x 4-6/side; rest 1 min

B. 100 Swings:

25 Lateral (Side) Swings

25 alt’g One Arm KB Swings

25 KB Rock-Its

25 KB Swings

C. Wall Tib Raises: 3 min, can you get 60?

D. Calf Stretch

Minimal is Maximal Gym:

Note-do the first round as a very easy warmup/practice, then only 4 real working sets each.

A1. Single Leg DB/KB RDL on Wall: 5 x 10/leg @3010; rest 1 min

A2. Modified Sots Press: 5 x 5 slowly; rest 1 min

A3. Bent Over Diagonal Raise: 5 x 5-10/side; rest 1 min

B. 100 Swings:

25 Lateral (Side) Swings

25 alt’g One Arm KB Swings

25 KB Rock-Its

25 KB Swings

C. Wall Tib Raises: 3 min, can you get 60?

D. Calf Stretch

Tuesday 1/5/21

Full & Minimal Gym:

Warmup +

Armbar/Side Lying Press Combo

+

2 rounds:

30 sec Passive Hang

10/arm Single Arm OH Shrugs

A. DB/KB Side Press: intro & practice the lift

B1. DB/KB Side Press: 4 x 5/side; rest as needed

B2. Snatch Grip Pullovers: 4 x 5 slowly; rest as needed

C. 20-15-10-5:

EROM Pushups w/Protraction

Zottman Curls

complete 120 Heavy Rope Singles after each round is complete.

D. Prone Shoulder Sequence + Internal Rotation

Monday 1/4/21

Warmup

Hip Seesaw

Calf Stretch 

ATG Split Squats

Full Gym:

A1. Heels Elevated Back Squat (Klokov Squats): 6 x 1 rep @76X0 tempo; rest 90 sec

note-only one rep, but it’s 7 sec lowering, 6 sec at the bottom, then explode up! Build in weight

A2. Chin-Ups + Scap Pullups: 6 x 1+3; rest 90 sec

note-weighted if able, Scap Pullups/Chinups @2222 tempo

B. 3 rounds for quality:

7/leg ATG Split Squats @2010 tempo

30 sec/leg Single Leg Glute Bridge on foam roll

10/side Single Leg Bent DB/KB Row

C. 1-2 rounds for range:

Seated Hip Internal Rotation x 30 sec/side

Toes Elevated Jefferson Curl x 5 @3 sec holds each rep

Minimal is Maximal Gym:

A1. Heels Elevated Goblet or DB Front Squats (Klokov Squats): 6 x 1-2 reps @76X0 tempo; rest 90 sec

note-only one rep, but it’s 7 sec lowering, 6 sec at the bottom, then explode up! Build in weight

A2. Chin-Ups + Scap Pullups: 6 x 1+3; rest 90 sec

note-weighted if able, Scap Pullups/Chinups @2222 tempo

B. 3 rounds for quality:

7/leg ATG Split Squats @2010 tempo

30 sec/leg Single Leg Glute Bridge on foam roll

10/side Single Leg Bent DB/KB Row

C. 1-2 rounds for range:

Seated Hip Internal Rotation x 30 sec/side

Toes Elevated Jefferson Curl x 5 @3 sec holds each rep

Friday 1/1/21 Happy New Year, 9am class

You’ll need a KB, pair of DBs, and a jump rope for this one.

Warmup

Once through in order. Happy 2021! (w/wildcard*)

21 KB Swings

21 Jump Rope Hip Twists

21 Pushups on DB handles

21 DB Devil’s Press

21 DB Twisting Press L

21 DB Twisting Press R

21 KB Lateral Swings (Side Swings)

21 One Arm DB Snatch, alt’g 

21 Jump Rope Crossovers

21 Chainsaw Rows L

21 Chainsaw Rows R

21 KB Taters

21 DB Deadlifts

21 Hanging Knee Raises

21 Double Unders

21 One Arm KB Swings L

21 One Arm KB Swings R

21 DB Squat Cleans

21 DB Push Press

21 Burpees

*Wildcard: at the 14 min mark, stop wherever you are and do 21 Star Jumps, then resume where you left off.