Category: Members Weekly Workouts

Warmup

Full & Minimal Gyms

A. 2 rounds prep:

3 breaths Butt Elevated Knee Hug

3 breaths Floor Knee Hug

5/side Couch Stretch Expansive Breathing

3 Jefferson Curls

2-5 Straight Leg Situps

+

10 breaths Cylindrical Breathing practice

B. Burpee Breathing Ladder: 1-10-1

C. 3 rounds @max nasal breathing pace:

100 Heavy Rope Singles

10/leg Lateral Step-Ups

5/5 KB Halos

D. Cobra Presses + Block Hold: 2 x 10 reps + 15 sec hold w/block; RAN

Warmup

Full & Minimal Gyms

A. DB Bench Press: 5 x 10 @3011; rest 75 sec

B. DB Croc Row: 4 x 15/arm @20X0; rest 90 sec

C. DB Split Squat: 3 x 20/leg @1010; rest 1-2 min b/t legs

D. 3 rounds:

5/5 DB/KB Windmills

10/10 Russian Twists

15 sec Tuck/Half-L/L-Hang

E. Jefferson Curls – 3 x 5

Warmup

Full & Minimal Gyms

A. 2 rounds prep:

30 sec Passive Bar Hang

5 Cross Bench Pullovers

5/5 ATG Split Squats

B. Strict Press: take ~15 min and build to a max

note-use a barbell if you have one, or build to a one arm max with DB/KBs. If you can press your top weight available more than once, do a repetition max/arm.

C. 3 rounds, 10 min cap:

20 Toes to Bar -OR- Knees to Elbows -OR- Hanging Knee Raises

20 alt’g One Arm DB Snatches ~50/35 lbs

D. Accumulate the following totals, resting/switching as needed:

100 Band Pull-Aparts

100 Poliquin Step-Downs (50/leg)

20 Prone Cuban Rotations

Warmup

Full Gyms

A. 5 rounds:

8 Deadlifts ~65%1RM

6/6 DB/KB Anchored Push Presses

30 steps Farmer’s Walk March (15/side)

rest until you can do 3 consecutive 5 sec long nasal exhales

B. 4 rounds:

3/side KB/DB Rotate & Press to Windmill

5 Glute Bridge Walkouts

5 light Overhead Squats

C. Once each:

90 sec/side Couch Stretch

60 sec/side Prone Scorpion Y Position

1 set Squatting Calf Raises to fatigue

Minimal is Maximal Gyms

A. 5 rounds:

8 DB/KB Deadlifts @4010 tempo

6/6 DB/KB Anchored Push Presses

30 steps Farmer’s Walk March (15/side)

rest until you can do 3 consecutive 5 sec long nasal exhales

B. 4 rounds:

3/side KB/DB Rotate & Press to Windmill

5 Glute Bridge Walkouts

3/3 light One Arm DB/KB Overhead Squats

C. Once each:

1 set Squatting Calf Raises to fatigue

90 sec/side Couch Stretch

60 sec/side Prone Scorpion Y Position

Warmup

Full & Minimal Gyms

A1. BB or DB Bench Press: 4 x 8-12; rest 1 min

A2. DB Reverse Lunge: 4 x 12 alt’g (6/leg); rest 1 min

A3. Chin-Ups: 4 x amrap(-2); rest 1 min

A4: Split Stance KB Swing: 4 x 10/10; rest 2-3 min

B. 3 rounds: (rest 20 sec b/t each exercise, no more/no less)

8-12/arm DB/KB Rows

8-12 DB Cross Bench Pullovers

8-12 Band Lat Pulldowns

8-12 Bent Over Rear Flyes

8-12 Band Face Pulls

rest 2 min

C. Passive Hang – 3 min, driving arms straight & letting shoulders stretch. If you break, 2 breath recovery then back into it!

Warmup

Full & Minimal Gyms

A. 10 min AMRAP @gear 3*: 

4 down & back short Shuttle Runs

10 KB Swings

10 Situps

+

rest 2 min

+

B. 10 min AMRAP @gear 3*:

Row 250m -OR- 120 Heavy Rope Singles

10 alt’g Step-Ups

10/10 DB Russian Twists

+

rest 2 min

+

C. 10 min AMRAP @gear 3*:

40 Jumping Jacks 

5/side Lateral KB Cleans

10 steps Walking ATG Lunges

+

rest 2 min

+

D. 2-3 rounds for range:

5/5 Pigeon Good Mornings

5/5 Side Plank Hip Dips

3 reps @5 sec holds each Prone Y, T, and A DB/Plate Lifts

*Gear 3 – full & fast nasal in/out breathing. Only go as fast as you can maintain this.

Warmup

Full Gyms

A. Back Squat: work up to a heavy set of 8 reps, rest, then drop the weight 10% and do 1 x 8 at this weight.

B. 5 rounds:

5/5 One Arm DB/KB B-Stance Thrusters

rest until you can do 3 consecutive 5 sec long nasal exhales

10-15/arm One Arm DB/KB Rows

rest until you can do 3 consecutive 5 sec long nasal exhales

C. 4 rounds (try for all nasal breathing if you can):

30 sec Heavy Rope Singles

30 sec rest

30 sec Squat Thrusts

30 sec rest

D. Lateral Stance Flexed DB/KB RDLs: 2 x 5/5; RAN

Minimal is Maximal Gyms

A. DB/KB Front Squat: 4 x 8 reps @30X0; rest 2 min

B. 5 rounds:

5/5 One Arm DB/KB B-Stance Thrusters

rest until you can do 3 consecutive 5 sec long nasal exhales

10-15/arm One Arm DB/KB Rows

rest until you can do 3 consecutive 5 sec long nasal exhales

C. 4 rounds (try for all nasal breathing if you can):

30 sec Heavy Rope Singles

30 sec rest

30 sec Squat Thrusts

30 sec rest

D. Lateral Stance Flexed DB/KB RDLs: 2 x 5/5; RAN

Warmup

Full Gyms

A1. Suitcase Deadlift: 4 x 5,3,2,1/side; rest 1 min (rest b/t sides also)

note-reps descend with each set, increase weight.

A2. KB/DB Taters: 4 x 6; rest 1 min

B1. Offset Single Leg RDL: 3 x 4/leg; RAN

B2. Posterior Sling Hanging Plank: 3 x 10-15 sec/side; RAN

B3. Reverse Nordic Curls: 3 x 3 for depth; RAN

C. 3 rounds for quality:

10/side Russian Twists

5 + 5 sec + 5 sec lift/side Elevated Pigeon

1 min Pancake, seated on slant board or block

Minimal is Maximal Gyms

A1. DB/KB Suitcase Deadlift: 4 x 5-8/side; rest 1 min (rest b/t sides also)

note-pick appropriate reps based on the weights you have.

A2. KB/DB Taters: 4 x 6; rest 1 min

B1. DB/KB Offset Single Leg RDL: 3 x 4/leg; RAN

B2. Posterior Sling Hanging Plank: 3 x 10-15 sec/side; RAN

B3. Reverse Nordic Curls: 3 x 3 for depth; RAN

C. 3 rounds for quality:

10/side Russian Twists

5 + 5 sec + 5 sec lift/side Elevated Pigeon

1 min Pancake, seated on slant board or block

Warmup

Minimal & Full Gyms

A1. Barbell or DB Bench Press: 3 x 6 @4110; rest 1 min

A2. Elbow Out Renegade Row: 3 x 6/arm @2011; rest 1 min

B. 3 rounds for quality:

1/side Offset Chin-Up

5 Roman Chair Bench Presses (DBs)

10/side Side Plank Powell Raises @2020

C. 3 rounds:

10 Squat Thrust w/Jump (max power)

5/side KB Row + Suitcase Deadlift (1+1=1 rep)

15 sec/side Single Leg Table

D. 2 rounds ISO Holds, running clock:

Single Leg KOT Stand L/R – 1 min each

Wide Deep Pushup Hold – 30 sec

Passive Hang – 30 sec (drive arms straight)

Warmup

Minimal & Full Gyms

A. 3 rounds: (fast start)

10 KB Swings

10 Squat Thrusts

B. 16 min AMRAP:

300 Jump Rope Singles, then in time remaining:

complete as many reps as possible of

Pullups, Pushups, Air Squats

Option A: 5-10-15

Option B: 4-8-12

Option C: 3-6-9

Goal of this one is to complete as many reps of Pullups, Pushups, Air Squats as possible. Choose a rep scheme (A,B, or C) that you feel will lead to the best results for you.

C. 3 rounds:

10 slow Calf Raises at 45 Degrees

15 Wall Tibialis Raises

30 sec Piked Shoulder Extension

30 sec Passive Bar Hang