02/01/24

WARM UP (10 minutes)

8 minutes of:

8 Good mornings

2 Inch Worms

8 Alt Reverse Lunges

20-second Plate overhead hold

20-second Jump Rope

STRENGTH (16 minutes)

Sumo Deadlift

8-8-8-8

Superset with 8 alternating Cossack Squats

Level 1) Use a KB & reverse lunges in place of the cossack squats

Level 2) Every set should be moderate to heavy and unbroken

METCON (20 minutes)

AMRAP in 20 minutes (Rounds + reps)

2 Wall Walks

10 Box Jumps over @ 20/24"

20 Russian KB Swings @ 54/35

40 Lunges (body weight)

80 Double unders

Level 1) Pike Walks, Plate Jumps, Lighter KB, 20 Lunges & 80 Singles

Level 2) As Designed

Level 3) 20" Handstand Walk, Box @ 24/30", & KB @ 70/54

01/31/24

WARM UP (10 minutes)

2 Rounds for Quality

Bird Dogs

Alt World's Greatest Stretch

Alt Plank Toe Touch

Banded Face Pulls

20-30 seconds for each movement with a constant flow.

CORE & STRENGTH (9 minutes)

EMOM for 9 minutes

M1) MAX reps DB Pull Throughs

M2) MAX reps Push-ups

M3) Hollow Body Hold

All Levels) As designed

STRENGTH (15 minutes)

5 Rounds for Quality

10-12 Seated DB Shoulder Press

10-12 DB Pull Over

10-12 Alt Gorilla Rows

All Levels) As designed

CONDITIONING (10 minutes)

For time

Row 1000m

Level 1) 800m

Level 2) As Designed

FINISHER (4 minutes)

Tabata (20 seconds ON / 20 seconds OFF)

Bear Crawl Plank Hold

01/30/24

WARM UP (12 minutes)

Knee Pulls (down & back)

20 seconds of Good Mornings

Quad Pulls (down & back)

20 seconds of Air Squats

Heel Scoops (down & back)

20 seconds of Russian Swings

Lunges (down & back)

20 seconds of Goblet Squats

LOADING (8 minutes)

Loading for the first Round below.

STRENGTH (20 minutes)

5 Rounds for Quality (every 4 minutes)

5 Back Squats

5/5 Strict DB Box Step-ups

10/10 Split Leg RDL

Level 1) DB Squats instead of Back Squats

Level 2) Barbell at a level load @ 80%

Level 3) Barbell at a level load @ 85%

METCON (10 minutes)

For time (10 minute CAP)

50 Front Squats @ 135/95

With 5 burpees over the bar every minute on the minute until you complete all 50 reps. Starting with 5 burpees.

Level 1) KB Goblet Squats or Go lighter on the barbell and 3 burpees EMOM

Level 2) As Designed

Level 3) @ 185/125