Sunday (29Mar20)

Warm up

•2mins cardio

(Bike, run, row, jog in place)

•20 pass throughs, 5 around the world each side, (w/ pvc, boom handle or band) 15 air squats 5 inch worm push ups

10 deadlift, 10 bent over row, 10 front squat, 10 press, 10 good mornings, 10 back squats (w/ pvc, boom handle, or bar)

OLY WORKOUT

(All the equipment)

A.

EMOM 5

5 clean grip sotts press

B.

Every 2:30 for 5 rounds

Clean + Front Squat + Jerk x 2 reps

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk

*Sets 3-4 = @ 80% of 1-RM Clean & Jerk

*Set 5 = @ 85% of 1-RM Clean & Jerk

C.

EMOM 6

Slow pull power snatch

*Sets 1-2 = 1 rep @ 75% of 1-RM Power Snatch

*Sets 3-4 = 1 rep @ 80% of 1-RM Power Snatch

*Sets 5-6 = 1 rep @ 85-90% of 1-RM Power Snatch

D.

Every 2:30 for 3 rounds

Bulgarian Split Squat x 5 reps each leg

Build over the course of the 3 sets.

E.

Three sets of:

Chinups x 8 reps

V-Ups x 30 seconds

Rest 45 seconds

(Some Equipment)

A.

EMOM 5

A. EMOM 5 w/ broomstick

5 Clean grip sotts + 5 power jerks

B.

3 sets

5 reps

Jerk drills no weight

2 sec pause in dip + 2 sec pause in catch

C.

Every 90secs 8 rounds

3-5 each side KB/DB sotts press + 3-5 KB/DB overhead squats

D.

5 rounds

10-20 each side bent over rows DB/KB

Rest 45secs between sets

E.

D. 3-5 rounds-

15-20 each leg DB/KB Bulgarian split squats

10-20 each leg single leg glute bridge

20-30 each side clam shells

F.

3 rounds

30 Russian twists

20 supermans

(No Equipment)

A.

EMOM 5 w/ broomstick

5 Clean grip sotts + 5 power jerks

B. 5 sets w/ broom stick

3 press from the split + 3 jerks

2 sec pause in dip + 2 sec pause in catch

C. 5rounds-

20 glute bridges

12 single leg glute bridges each side

Rest 1 mim

D.

3 rounds:

Max inverted rows (find somewhere to do BW rows off or fill up 2 jugs of water and do bent over rows)

30 alternating lunges

E.

3 rounds

30 Russian twists

20 supermans

Saturday (28Mar20)

Streaming Saturday:

Gymnastics skills with Coach Smalls @ 8am

Powerlifting with Coach Courtney @ 9am

Powerlifting with Courtney

Warm-up:

5 min of cardio

2×10 high knees

2×10 inch worms

3×10 sit-ups

Workout:

2×8 Good mornings (all equipment with barbell, some equipment with band, no equipment is just body movement)

4×8 calf raises (all levels will be using a variation of weight)

3×8 stiff leg deadlift (all equipment with barbell, some equipment neither DB or band, no equipment will use household weight)

3×12 hip thrusters (all equipment with weight plates, some equipment with bands, no equipment with body weight or household item)

4×10 burpees with double push-up at bottom and 15 second plank hold after each set

3×12 dead bugs

3×12 Russian twists

Barbell contest peeps: Must write a note and share with me about what you have learned about yourself during this current state of life.

Saturday Sweat Sesh

14 EMOM

1)20 jumping jacks

2)10 handstand push up or 10 regular push up

immediately follow by

14 EMOM

1)10 Alternating KB/DB snatch or 20 mountain climbers

2)20 lateral hops over a bar, DB or broom stick

*adjust reps to get at least 15-20secs rest

Friday (27Mar20)

Team WOD-

Skype or FaceTime with your favorite gym buddy or bribe your kid, partner or roommate to join you.

Warm up

2-3mins cardio (bike,run,row,jump rope, jog in place)

10 leg swings front to back, 10 leg swings side to side, each side.

15 toe touches. 15 air squat then sit in the bottom 30secs then grab your ankles, hips up and down for 5. 15 glute bridges with 1 sec pause at top. 10 squats, 3sec lower 2sec pause straight up.

(All the equipment)

6RM Back Squat

2x 5-8 front squat @ 77-82% of 1RM fs

(Focus on speed)

For Time

Team of 2-

300 Doubleunders

200 Sit ups

100 Goblet squats

50 Box Jumps or Step ups

Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.

Extra Credit

3-5 rounds

10-15 single leg RDLs each side

10-15 weighted glute bridges

15-20 back extensions

(Some equipment)

5 rounds

6-8 reps

Squat- 3 sec lower, 2 sec pause, up fast

*Going as heavy as you can*

(Be creative, use a bag of dog food, cat liter or a sand bag if they are heavier than your DB/KB, you can also make it more challenging by throwing on a hip circle)

Then

3×10-20 each leg

Bulgarian split squats

(Add weight if you can)

For Time

Team of 2-

300 Doubleunders

200 Sit ups

100 Goblet squats

50 Box Jumps or Step ups

Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.

Extra Credit

3-5 rounds

20 KB/DB sumu DL

10-15 weighted glute bridges

15-20 supermans

(No equipment)

5 rounds

6-8reps

Squat- 3 sec lower, 2 sec pause, up fast

*Going as heavy as you can*

(Be creative, use a bag of dog food, cat liter or a sand bag find something to use as weight, you can also make it more challenging by throwing on a hip circle)

Then

3×10-20 each leg

Bulgarian split squats

(Add weight if you can)

For Time

Team of 2-

300 Doubleunders

200 Sit ups

200 Lunges

50 Box Jumps or Step ups

Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.

Extra Credit

3-5 rounds

20-30 glute bridges

15-20 supermans

Scaling:

Doubleunders= 2x singles = 1:1 toe taps

Plank= scale to knees

Solo option:

Buy in 2min plank hold

For Time

150 Doubleunders

100 Sit ups

50 Goblet squats (100 lunges)

25 Box Jumps or Step ups

Buy in 2min plank hold

Thursday (26Mar20)

Skill work: Handstand Stands

Workout: do any workout you missed this week or do something outside (while practicing social distancing) bike, hike, run, skateboard, have fun!!!

Do our recovery/mobility session on Twitch!!!

Wednesday (25Mar20)

warm up:

2-3mins cardio (bike,run,row,jump rope, jog in place)

10 small arm circles forward, 10 small arm circles back, 10 big arm circles in forward, 10 big arm circles back, 10 hug yourself

(With PVC, broom stick, bar or band) la

3 rounds:

5-10 shoulder press, 5-10 bent over rows, 5-10 bicep curls

(All the equipment)

Work up to a 5RM floor press.

Then

Super set

3x 10-15 strict pull ups

2×5 floor press @ 85-90% of 5RM

3 rounds:

400m run

30 KB/DB swings 35/50

10 bar muscle ups

Extra Credit

3-5 rounds

10-20 push ups

10 DB bicep curls

10 DB bent over rows

(Some Equipment)

4 rounds superset

DB/KB

10-20reps single arm floor press L

10-20reps single arm floor press R

10-20reps single arm bent over row L

10-20reps single arm bent over row R

(If you have a bar sub BB floor press & BB bent over row)

3 rounds:

400m run

30 KB/DB swings

15 single arm KB/DB push press R

15 single arm KB/DB push press L

Extra Credit

3-5 rounds

10-20 push ups

5-10 DB/KB bicep curls

5-10 DB/KB upright rows

(No Equipment)

4 rounds superset

10-20 push ups

15-30 invested rows or bent over rows

3rounds

400m run

30 frog jumps

30 bench dips

Extra Credit

YTW 10-20 in each position

Additional scaling:

Muscle ups- sub jumping muscle ups, 20 pull ups, 20 jumping pull ups

If you have no way of measuring distance, run 2mins or sub 20 burpees

or 500m row or .75mile bike

Tuesday (24Mar20)

HAPPY BIRTHDAY COACH NIC!!!

Warm up:

2-3mins cardio (bike,run,row,jump rope, jog in place)

10 leg swings front to back, 10 leg swings side to side, each side.

15 toe touches. 15 air squat then sit in the bottom 30secs then grab your ankles, hips up and down for 5. 15 glute bridges with 1 sec pause at top. 10 squats, 3sec lower 2sec pause straight up.

(All the equipment)

2RM hang snatch (below knee)

Then

2 drop set

2 hang snatch @ 95% & 90% of 2RM

Happy Birthday Nik!!

26 pistol squats “buy in”

3 rounds

23 HSPU

23 front rack lunges 65/95

26 pistol squats “buy in”

3 Rounds

23 kb/DB snatches 35/50

23 deadlifts 125/185

94 unbroken Double Unders “buy out”

(Scale to unbroken or try as many times as you need to get them UB)

Extra Credit

4×5 snatch grip deadlift AHAP

(Some equipment)

Emom 5 w/ broom handle or empty bar

5 snatch balance + 5 sotts press

5 sets w/ broom stick or empty bar

5 snatch grip deadlifts

5 snatch grip hang high pulls

5 snatch hang muscle snatch

5 hang power snatch +overhead squat

5 hang squat snatch

Happy Birthday Nic!!

26 pistol squats “buy in”

3 rounds

23 HSPU

23 goblet lunges

26 pistol squats “buy in”

3 Rounds

23 kb/DB snatches

23 single leg DB/KB RDLs left

23 single leg DB/KB RDLs right

94 unbroken Double Unders “buy out”

(Scale to unbroken or try as many times as you need to get them UB)

Extra Credit

100 glute bridge

(No equipment)

Emom 5 w/ broom handle

5 snatch balance + 5 sotts press

5 sets w/ broom stick

5 snatch lift off to knee w/ 1sec pause

5 snatch high pulls

5 muscle snatch

5 hang power snatch

5 over head squats

5 hang squat snatch

*Rest as needed between sets*

Happy Birthday Nic!!

26 pistol squats “buy in”

3 rounds

23 HSPU

23 object* lunges

26 pistol squats “buy in”

3 Rounds

23 each leg mountain climbers

23 single leg object* RDLs left

23 single leg object* RDLs right

94 unbroken Double Unders “buy out”

Or 94 step ups to a low box

(Scale to unbroken or try as many times as you need to get them UB)

Extra credit

100 glute bridge

Scaling- HSPUs, jack knife push ups off box, pike push up, reg push up

Pistols- box assisted, box drops, reverse lunge

Doubleunders- 282 singles

Monday (23Mar20)

Warm up •2mins cardio (Bike, run, row, jog in place) •10 forward lunges, 10 reverse lunges, 10 air squats, 10 cossack squats, 5 inch worm push ups •20 pass throughs, 5 around the world each side, 15 bent over rows (w/ pvc, boom handle or band)

(All the equipment)

Every 2:30 mins for 4round

2x clean + jerks

*Start at 75% and work up*

For time:

5 Front squats 125/185 each round

1-2-3-4-5-6-7-8-9-10 reps of Over the bar burpees

Extra Credit

3-5 rounds

NFT 20 barbell roll outs

20 back extensions

(Some equipment)

3 sets

5 reps Jerk drills no weight

2sec pause in dip + 2 sec pause in catch

Every 90secs for 6rds

KB/DB press (or push press) from the split 3-5 each side

For time

10 goblet squats each round

1-2-3-4-5-6-7-8-9-10 reps of Over an object burpees

Extra Credit

3-5 rounds

NFT

30 reaching sit ups

20 supermans

(No equipment)

EMOM 5

5 Clean grip sotts w/ broom stick

5 sets 5 reps

Jerk drills no weight

2 sec pause in dip + 2 sec pause in catch

– For time

10 object* squats each round

1-2-3-4-5-6-7-8-9-10 reps of Over an object burpees

*dog food, cat food, water jug etc etc

Extra Credit

3-5 rounds NFT

30 reaching sit ups

20 supermans

Sunday Oly (22Mar20)

Yoga with Jenny: 11:15am on Twitch

Warm up

•2mins cardio (Bike, run, row, jog in place) •20 pass throughs, 5 around the world each side, (w/ pvc, boom handle or band) 15 air squats 5 inch worm push ups

10 deadlift, 10 bent over row, 10 front squat, 10 press, 10 good mornings, 10 back squats (w/ pvc, boom handle, or bar)

Oly workout(All the equipment)

Every minute, on the minute, for 3 minutes (3 sets):

Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack. Followed by…

Every minute, on the minute, for 3 minutes (3 sets):

Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.

Every 90 seconds, for 9 minutes (6 sets): Snatch Lift Off + Snatch x 1 rep

*Sets 1-2 = @ 80%

*Sets 3-4 = @ 85%

*Sets 5-6 = @ 90%

C.

Every 2 minutes, for 12 minutes (6 sets): Clean & Jerk x 2 reps

*Set 1 = @ 70%

*Set 2 = @ 75% *Set 3 = @ 80%

*Sets 4-6 = @ 85%

D. Every 2:30, for 10 minutes (4 sets):

Front Squat with a 5 second lowering phase x 3 reps

*Sets 1-2 = @ 75%

*Sets 3-4 = @ 80%

E. One set of:

Bearhug Sandbag Carry x 400 meters

(Some equipment)

A.

3 sets 5 reps

Jerk drills no weight

2 sec pause in dip + 2 sec pause in catch

B.

EMOM 5 3-5 reps each side KB/DB sotts press

C.

Every 75 for 8 rounds 3-5 each side KB/DB overhead squat

D.

5 rounds max DB/KB push press

30sec left

30sec right

30 sec rest

E.

Every 90secs for 5 squats w 5sec lowing phase

(Find heaviest this you have available that you can handle)

F. 3min plank hold

(In as few sets as possible)

(No equipment)

A.

Emom 5 w/ broom handle 5 snatch balance + 5 sotts press

B.

5 sets w/ broom stick

5 snatch grip deadlifts

5 snatch grip hang high pulls

5 snatch hang muscle snatch

5 hang power snatch +overhead squat

5 hang squat snatch

C.

5 sets 5 reps Jerk drills no weight 2 sec pause in dip + 2 sec pause in catch

D.

3-5 rounds-

15-20 each leg BW Bulgarian split squats 10-20 each leg single leg BW glute bridge 20-30 each side clam shells

E. 3 min plank hold (in as few sets as possible)

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