Category: Members Weekly Workouts

Warmup

Full & Minimal Gyms

A. 2 rounds prep:

10/10 Hip Sleepers

5/5 Shinbox Switch

5 Pullovers

10 Smith Curls -OR- PVC Dislocates

note-for “B”, warm each up first & try to stay with the same load thru all 4 rounds.

B. 12,10,8,6 rep rounds of each, resting fully b/t each exercise:

Heels Elevated Front Squat (Barbell, KBs, or DBs)

EROM Pushups -OR- DB Range-style Bench Presses

Single Straight Leg Hip Bridges @1012 tempo

Strict Chin-Ups -OR- One Arm Rows

C. 3 rounds for range:

5 Scap Pullups @1313 tempo – 3 sec holds on each end – get full stretch @bottom!

5 Pancake Good Mornings (elevate butt if needed)

5/5 Prone Scorpion in T position

5/5 Diagonal Stretch @3 sec holds

1 slow Standing Swimmer’s Hover

Warmup

Full & Minimal Gyms

A. 3 rounds:

10 Thrusters (barbell, DBs, or KBs – if needing to do 1 arm version, do 5/5)

Run 400m or 2 min @80% pace

rest 2 min b/t each round

B. 3 rounds:

10 Deadlifts (barbell, DBs, or KBs)

2 min Jump Rope @80% pace

rest 2 min b/t each round

C. 5 rounds for time:

5 Burpee Box Jump-Overs

5 KB Jump Squats

5 Pushups, clapping if easy

5/5 Shoot-Thrus

Warmup

Med Ball Toss  warmup

Sprint warmup

A. Reverse MB Toss: 4 x 3 throws; rest while others go

B. Hill Broad Jumps: 3 x 3 jumps @max effort; rest 90 sec

C. 10yd Sprint x 3-5; rest 1 min

D. Flying 20 yd Sprint x 1-2; rest 90 sec

E. 35yd Sprint x 1-2; rest 2 min

F. Hill Sprints: 1 sprint EMOM @90% for 12 min

Warmup

Full Gyms

A. One Arm Power Snatch: work up to a 3RM each side

note-BB, DB, or KB.

B. Power Clean: 6 x 3,2,1,3,2,1; rest 1-3 min

note-wave load, second sets of 3,2,1 heavier than the first. IF you are feeling good, you can do 1-2 more singles after the Rx’ed 6 sets to find a new max.

C. Box Jumps for max Power: 5 x 5; rest 1 min

note-try to land as upright as possible.

D. Explosive Step-Ups: 10 alt’g EMOM for 8 min

Minimal is Maximal Gyms

A. One Arm Power Snatch: work up to a 3RM each side

note-BB, DB, or KB.

B. DB/KB Power Clean: 6 x 6,4,2,6,4,2*; rest 1-2 min

note-*see video on how to load for your specific situation, and rep range to choose. Will likely need to do single arm versions.

C. Box Jumps for max Power: 5 x 5; rest 1 min

note-try to land as upright as possible.

D. Explosive Step-Ups: 10 alt’g EMOM for 8 min

Warmup

Full & Minimal Gyms

A. BB/DB/KB Split Squats: 3/leg @10X0 tempo EMOM for 10 min, use ~60-65% of max.

note-explosive power is the goal on these. You can estimate a 1RM from 2 week’s ago’s heavy triple – assume that’s ~87% of a 1RM. Calculate from there – it’ll be a fairly light weight.  DB/KB option – it should be a moderate load you can move quickly on every rep.

B. 3 rounds:

15-30 sec/left side Single Leg Floating Heel Iso RDL

20 sec rest

15-20 Split Stance KB Swings, left side drive leg

60 sec rest

15-30 sec/right side Single Leg Floating Heel Iso RDL

20 sec rest

15-20 Split Stance KB Swings, right side drive leg

60 sec rest

C. Calf & Ab Medley, 10 min AMRAP:

10/leg Single Leg DB Calf Raises

5/5 KB/DB Windmills

5 Razor RDLs

10/arm Single DB Overhead Situp

Warmup

+

3 rounds:

20 Pogo Hops

3/3 Single Leg Box Jumps w/approach

Full & Minimal Gyms

A. Broad Jumps: 2 x 5 jumps for max total distance; rest 2 min

note-outside ideally, start at a mark and jump from where you landed.

B. 20yd Sprint x 3-4; rest 90 sec

note-optional for those doing the Wed night workouts occasionally. Start with submax effort, increase speed if feeling good.

C. 3 rounds @aerobic pace:

Run 800m

6/6 Twisting Waiter’s Press to Windmill

8/8 DB Cross-Body Power Snatch

10/10 Hanging Circular Knee Raises

Warmup

Full Gyms

A. 4 rounds*:

10 alt’g Barbell Reverse Lunges 

10 Back Squats @20X0

rest 2 min

*Same weight & bar for lunges & squats. Increase weight gradually each round.

B. ARMAP in 13 min:

5 Pullups

10 alt’g Pistol Squats

15 Pushups

C. 2 rounds for range:

10 Cross-Bench Pullovers

15 sec/side Single Leg Table Hold

Minimal is Maximal Gyms

A. 4 rounds*:

10 alt’g DB/KB Reverse Lunges – front rack

10 DB/KB Front Squats @20X0

rest 2 min

*Same weights for lunges & squats. Increase weight gradually each round if possible.

B. ARMAP in 13 min:

5 Pullups

10 alt’g Pistol Squats

15 Pushups

C. 2 rounds for range:

10 Cross-Bench Pullovers

15 sec/side Single Leg Table Hold

Warmup

Full & Minimal Gyms

A. 5 rounds for load/progression: (start easy & increase each set to near max on both)

5 Barbell or DB/KB Bent Over Rows @40X0 tempo 

5-10/arm Single Arm Braced DB/KB Overhead Press @21X1

B. 4 rounds:

15 sec Tuck, Half-L, or L-Hang

15 sec/side Single Arm Plank

C. 3 rounds for range:

5/5 ATG Split Squats 4&1/4s

5 Incline Jefferson Curls @3 sec holds each

5/5 Long Lunge Lift-Offs @3 sec holds each

5/5 Hamstring Side Bends

D. Check-in: Standing Pike & Couch

Warmup

+

5 rounds:

20 Pogo Hops

10/leg Single Leg Hops

5 Pass-Thrus

Full Gyms  

A. Alternate EMOM for 5 rounds: 

min 1 – 1 Hang Power Snatch @increasing load as able + 3 Depth Jumps

min 2 – 3 KB Jump Squats + 3 Tuck Jumps

B. E2MOM for 10 rounds: (every 2 min on the 2 min)

5 DB Devil’s Press

5 DB Thrusters

50 Heavy Rope Singles

C. Couch to Diagonal Stretch – 90 sec + 10 reps/side

Minimal is Maximal Gyms

A. Alternate EMOM for 5 rounds: 

min 1 – 3/arm DB Hang Power Snatch @increasing load as able + 3 Depth Jumps

min 2 – 3 KB Jump Squats + 3 Tuck Jumps

B. E2MOM for 10 rounds: (every 2 min on the 2 min)

5 DB Devil’s Press

5 DB Thrusters

50 Heavy Rope Singles

C. Couch to Diagonal Stretch – 90 sec + 10 reps/side

Warmup

Prone T,Y,L Series

+

50 Pogo Hops

Full & Minimal Gyms

A. Pogo Hops for height: 4 x 15; rest 45 sec

B. 4 rounds:

5 slow Modified Sots Press

amrap(-2) Strict Pullups

amrap(-2) EROM or Ring Pushups

400m Run

rest 2 min

C. Friday challenge – Shinbox Get-Up – find a max each side

D. 2 rounds for range:

5 Jefferson Curls

5/5 Side Bends

30 sec/side Elevated Pigeon