Friday 2/5/21

Warmup

Rhombiod Plank x 60-90 sec

Side Lying External Rotation: 1 x 1 min/side @3020 tempo

Full & Minimal Gyms

A. Lateral Push Press & Outside KB/DB Clean – review; practice

B. 15 min AMRAP – high aerobic pace:

5/5 Outside KB/DB Cleans

5/5 Lateral Push Presses

5/5 Outside Clean to Lateral Push Presses

5 Renegade Row Complex – (Row L, Pushup, Row R, Jump in, DB Deadlift)

50 Heavy Rope Singles

C. 4 rounds for range:

5 Kneeling Arches

5 Wide Grip Pullovers @3 sec hold each rep

5 Supinated Grip Arch Hangs

10 sec Elevated Bridge Hold

Thursday 2/4/21

Warmup

+

Single Leg ISO Glute Bridge on Foam Roller: 1 x 60 sec/side

Side to Side Squats x 1 min

ATG Split Squats 1 x 10/leg

Adductor Lifts x 20/leg

Straight Leg Hip Lifts x 20/leg

Skater Squat x 2/leg @8 sec lowering (8010 tempo)

Full Gym

A. Paused Heels Elevated Back Squats: 5 x 2; rest 2 min

note-three 3 sec pauses each rep on the lifting phase. One at rock-bottom, one at just above parallel, and one at around half way up. Start light and build to your top set for the day by the final set.

B. 3 rounds:

3/3 Skater Squats -OR- Pistol Squats

10 Deep Knee Bend Squats

15 KB Swings

20 DUs -OR- 40 Heavy Rope Singles

C. 4 rounds for range: (move quickly & w/o rest thru all 4 rds)

5 Wide Stance Good Mornings @2 sec holds

30 sec Hero Pose

5 Straddle Pushups @3 sec holds

5/5 Standing Hamstring Side Bend

Minimal is Maximal Gym

A. Paused DB Front Squats or Goblet Squats: 5 x 3-4; rest 2 min

note-three 3 sec pauses each rep on the lifting phase. One at rock-bottom, one at just above parallel, and one at around half way up. Start light and build to your top set for the day by the final set.

B. 3 rounds:

3/3 Skater Squats -OR- Pistol Squats

10 Deep Knee Bend Squats

15 KB Swings

20 DUs -OR- 40 Heavy Rope Singles

C. 4 rounds for range: (move quickly & w/o rest thru all 4 rds)

5 Wide Stance Good Mornings @2 sec holds

30 sec Hero Pose

5 Straddle Pushups @3 sec holds

5/5 Standing Hamstring Side Bend

Tuesday 2/2/21

Warmup

Full & Minimal Gym

A. Armbar + Bent Armbar: 2 x 30 sec + 30 sec/side; RAN

B. 5 rounds for quality:

3/3 Mixed Grip Chin-Ups (RAN b/t grip switches)

5 Piked Pushups or Box HSPU @31X1 + 10 sec hold last rep

3/3 DB Windmills @2 sec holds each rep

C. 4 rounds for range:

5 Kneeling Arches

5 Wide Grip Pullovers @3 sec hold each rep

5 Supinated Grip Arch Hangs

10 sec Elevated Bridge Hold

D. Side Lying External Rotation: 1 x 1 min/side @3020 tempo

Monday 2/1/21

Warmup

Hip Seesaw

Adductor Lifts

Hip Abductions

Full Gym

A. Wtd Single Leg ISO Hold w/Knee Raise: 1 x 60 sec/side

B. Round Robin Deadlift: 20 min to find a max/rep max

note-round robin is one rep of each: (you can choose to do 2 reps of each of each if preferred)

1 Sumo Deadlift

1 Jefferson Deadlift L

1 Jefferson Deadlift R

1 Hack Lift

1 Conventional Deadlift

C1. Pick the most challenging one of “A” and complete 2 x 5 reps. (If JDL, 1 x 5/side)

C2. EROM Pushups: 2 x max(-1); RAN

D. 4 rounds for range: (move quickly & w/o rest thru all 4 rds)

5 Wide Stance Good Mornings @2 sec holds

30 sec Hero Pose

5 Straddle Pushups @3 sec holds

5/5 Standing Hamstring Side Bend

Minimal is Maximal Gym

A. Wtd Single Leg ISO Hold w/Knee Raise: 1 x 60 sec/side

B.  Complete 6 rounds, resting as needed for quality:

5 DB/KB Sumo Deadlifts

5/side DB/KB Split Squats, with the weight in the front leg’s hand

5 Goblet Cyclist Squats on steep wedge

5 DB/KB Jump Squats

C. EROM Pushups: 2 x max(-1); rest 3 min 

D. 4 rounds for range: (move quickly & w/o rest thru all 4 rds)

5 Wide Stance Good Mornings @2 sec holds

30 sec Hero Pose

5 Straddle Pushups @3 sec holds

5/5 Standing Hamstring Side Bend

Friday 1/29/21

Warmup

Wrist Series

Full & Minimal Gym

A. 3 rounds prep:

30 sec Passive Hang variation

10 Squat to Kneeling

3/side Turkish Get-Ups – lighter

B1. Floating Heel ISO Split Squat: 1 x max left leg; rest 90 sec

B2. EROM Pushup ISO: 1 x max; rest 90s sec

B3. Floating Heel ISO Split Squat: 1 x max right leg

C. 4 rounds: 

100 Heavy Rope Singles

20 Deep Knee Bend Squats

1 min Handstand Hold -OR- Downdog Hold

10 Burpees

D. 2 rounds for range:

5/5 slow Half Kneeling Windmills

5/5 Frog Rotations

Thursday 1/28/21

Warmup

Full Gym

A. Barbell Bent Over Row: 5 x 5 @31X0; rest 60-90 sec

note-increase each set.

B. 4 rounds:

6/arm One Arm Lateral Push Press

15 sec Tuck/Half L/L-Sit Hang

10 Bent Elbows Out Rows -OR- Elbows Out Ring/TRX Row

5 Reverse Grip Squat PVC Pass-Thrus

C. Skill: KB Outside Swings; KB Outside Cleans

D. 3 rounds:

5/5 KB Outside Cleans

5/5 Half Kneeling DB Cross-Body Press

E. Side Lying DB External Rotations: 1 x 1 min/side – 3020 tempo

Minimal is Maximal Gym

A. DB/KB Bent Over Row: 5 x 5-8/arm @31X0; rest 60-90 sec

note-increase as able.

B. 4 rounds:

6/arm One Arm Lateral Push Press

15 sec Tuck/Half L/L-Sit Hang

10 Bent Elbows Out Rows -OR- Elbows Out Ring/TRX Row

5 Reverse Grip Squat PVC Pass-Thrus

C. Skill: KB Outside Swings; KB Outside Cleans

D. 3 rounds:

5/5 KB Outside Cleans

5/5 Half Kneeling DB Cross-Body Press

E. Side Lying DB External Rotations: 1 x 1 min/side – 3020 tempo

Tuesday 1/26/21

Warmup

Full Gym

A. Wtd Single Leg ISO Hold w/Knee Raise: 1 x 60 sec/side

B. 3 rounds:

Patrick Step-Downs x 10/leg

ATG Split Squat x 5/leg

Skater Squat x 1/leg @8 sec lowering (8010 tempo)

C. Paused Front Squats: 5 x 3; rest 2 min

note-three 3 sec pauses each rep on the lifting phase. One at rock-bottom, one at just above parallel, and one at around half way up. Start light and build to your top set for the day by the final set.

D. 3 rounds:

6 reps of DB Complex (3/side, alt. each rep):  Power Snatch + OH Reverse Lunge L/R + OHS

50 Slalom Hop Single Unders

10/10 One Arm KB Swings

15/15 One Leg Single Unders

Minimal is Maximal Gym

A. Wtd Single Leg ISO Hold w/Knee Raise: 1 x 60 sec/side

B. 3 rounds:

Patrick Step-Downs x 10/leg

ATG Split Squat x 5/leg

Skater Squat x 2/leg @8 sec lowering (8010 tempo)

C. Paused DB Front Squats or Goblet Squats: 5 x 3; rest 2 min

note-three 3 sec pauses each rep on the lifting phase. One at rock-bottom, one at just above parallel, and one at around half way up. Start light and build to your top set for the day by the final set.

D. 3 rounds:

6 reps of DB Complex (3/side, alt. each rep):  Power Snatch + OH Reverse Lunge L/R + OHS

50 Slalom Hop Single Unders

10/10 One Arm KB Swings

15/15 One Leg Single Unders

Monday 1/25/21

Warmup

Full Gym

A1. Tall Clean: 4 x 3; rest 30 sec

A2. DB/KB Jump Squats: 4 x 5; rest 60 sec

B1. Typewriter Chin-Ups: 3 x 2-4; rest 30 sec

B2. Renegade Row w/Pushup: 3 x 5; rest 30 sec

B3. Box Jumps for power: 3 x 10; rest 2 min

C. 3 rounds for range:

5 Nat’l Leg Extensions (aka: Reverse Nordics)

5 Slantboard Jefferson Curls

3/3 Half Straddle Side Bends

D. Calves! 

Minimal is Maximal

A1. DB Tall Clean: 4 x 3; rest 30 sec

A2. DB/KB Jump Squats: 4 x 5; rest 60 sec

B1. Typewriter Chin-Ups: 3 x 2-4; rest 30 sec

B2. Renegade Row w/Pushup: 3 x 5; rest 30 sec

B3. Box Jumps for power: 3 x 10; rest 2 min

C. 3 rounds for range:

5 Nat’l Leg Extensions (aka: Reverse Nordics)

5 Slantboard Jefferson Curls

3/3 Half Straddle Side Bends

D. Calves:

20-25 Squatting Calf Raises

20-25 Rocking Heel/Toe Raises

Friday 1/22/21

Full Gym

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

B1. Deadlift: 3 x 10*; rest 20 sec

B2. KB Rock-Its: 3 x 20; 20 sec

B3. Heavy Rope High Knees: 3 x 40; rest 3 min

*70% of last week’s heavy single; 75% if heavy triple; 80% if heavy 5; 90% if heavy 8.

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

note-shoot for heavier than last week.

C2. EROM Pushup ISO Hold: 1 x max; rest 2 min

C3. Reverse Rhombiod Plank: 1 x max

D. Friday Challenge: AMRAP in 4 min:

1 DB Squat Clean ~35/25 lb/hand – adding one rep each round

5 DUs -OR- Heavy Rope Hip Twists – adding 5 reps each round

1+5, 2+10, 3+15, 4+20, etc…

E. Range:

Horse Stance Good Mornings

Hip Sleeper

Minimal is Maximal

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

B1. Skater Squats: 3 x 5/leg; rest 20 sec

B2. KB Rock-Its: 3 x 20; 20 sec

B3. Heavy Rope High Knees: 3 x 40; rest 3 min

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

note-shoot for heavier than last week.

C2. EROM Pushup ISO Hold: 1 x max; rest 2 min

C3. Reverse Rhombiod Plank: 1 x max

D. Friday Challenge: AMRAP in 4 min:

1 DB Squat Clean ~35/25 lb/hand – adding one rep each round

5 DUs -OR- Heavy Rope Hip Twists – adding 5 reps each round

1+5, 2+10, 3+15, 4+20, etc…

E. Range:

Horse Stance Good Mornings

Hip Sleeper

Thursday 1/21/21

Warmup

Minimal & Full Gym

A1. One Arm DB/KB Z-Press: 3 x 4-6/arm @31X1; rest 1 min

A2. Hanging L-Sit/Half L/Tuck: 3 x 15 sec; rest 1 min

B. 4 rounds for quality:

6/side KB Outside Swings

6/direction KB Halos

3/side Turkish Get-Ups (try to increase weight each round)

10/10 Cross-Body Mtn Climbers

C. Range, 2 rounds:

5 Cross-Bench DB Pullovers

5 Snatch Grip Pullovers

6-10 sec/arm One Arm Passive Hang 

D. A, T, Y, L Lifts x 15 each