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Wednesday 12.1.21
Today’s Programming BODYBUILDING For Quality: 20-18-16-14-12 DB Floor Press (3-2-1-2 Tempo) 14-12-10-8-6 Strict Chin-Ups Notes Alternate exercises at a steady pace. Each rep range on the Floor Press...
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Thursday 12.1.21
Today’s Programming SKILL Kipping Toes to Bars METCON 5 Intervals for max reps of: AMRAP 3:00 10 Kipping Toes to Bars 20 Box Jumps AMRAP cals Air Bike Rest 3:00 Notes KT2B: 10 Kipping (partial ROM ok...
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Today’s Programming METCON “DT” 5 Rounds for time of: 12 Deadlifts 9 Hang Power Cleans 6 Jerks Notes A classic benchmark workout! DT can feel like wrestling a barbell for a 5 round fight and the key to...
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Saturday 12.4.21
Today’s Programming METCON Every 10:00 for 3 Sets: 30/24 Calorie Row 25 Burpees 15 Kipping Pull-Ups 10 Front Squats Notes KPU: 15 Kipping / 10 Kipping / 8 Strict or Banded / 15 Jumping Pull-Ups FSQ:...
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Sunday 12.5.21
Today’s Programming BODYBUILDING A1: 1/2 Kneeling Landmine Row 12-12-Max (each) A2: Double Kettlebell Deadlift 12-12-12 A3: SA Bench Supported Bent Over Row 12-12-Max (each) —————— B1: Seated DB Hammer...
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Monday 12.6.21
Today’s Programming STRENGTH Power Clean 1-1-1-1-1 Notes Work up to a heavy single on the Power Clean. Make sure to start dropping lower into the catch position as long as you remain above parallel as...
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Tuesday 12.7.21
Today’s Programming STRENGTH Back Squat 5-5-5 Notes Work up to a heavy 5 on the back squat. Try to go heavier than week 2. Aim for 85%+ if possible leaving 1-2 reps in reserve. Sets may be progressive...
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Wednesday 12.8.21
Today’s Programming BODYBUILDING A1: Low Incline Pause DB Bench 12-12-Max A2: Supine Grip Pendlay Rows 12-12-Max A3: Goblet or Post Supported Cossack Squat 3×8 each leg B1: Seated Lateral Raises...
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Thursday 12.9.21
Today’s Programming SKILL: Inversion Strength/Stability Box Rock Drill 3×3 5 seconds at each end range Box Piked 1/2 Split Inversions 3×2-3 Lifts per leg with a 3 second hold METCON 3 Rounds for reps...
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Friday 12.10.21
Today’s Programming STRENGTH Rack Split Jerk 1-1-1-1-1 Notes Work up to a heavy single split jerk out of the rack. If you’re a bit newer or prefer the push jerk or even push press, consider subbing...
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Saturday 12.11.21
Today’s Programming METCON AMRAP 12:00 12 Wall Ball shots 36 Double Unders Rest 6:00 AMRAP 12:00 12 Burpees over the Rower 18/15 Cal Row Notes AMRAP1: For an extra challenge use a heavier ball than...
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Sunday 12.12.21
Today’s Programming BODYBUILDING A1: DB or Plate Pull-Over 12-12-12 A2: Barbell Floor Press (3-3-1-2 Tempo) 12-12-12 Notes Perform 3 total sets of increasing in intensity each set. The first set...
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Monday 12.13.21
Today’s Programming STRENGTH Clean and Jerk Heavy Single Notes Work up to a 1RM Clean and Jerk for the day. While we’ve been focusing on the split jerk, use the jerk variation you’re most comfortable...
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Tuesday 12.14.21
Today’s Programming STRENGTH Back Squat 3-3-3 Notes Work up to a heavy 3 on the back squat. Try to go heavier than week 3. Aim for 90%+ if possible. Move well and no failing. METCON 4 Rounds for reps...
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Wednesday 12.15.21
Today’s Programming BODYBUILDING/GRUNT WORK 5 Rounds for Quality and Load 12e 1/2 Kneeling Landmine Press 130m Farmer’s Carry 15-25 Banded Reverse Flys 12 Horizontal Ring Rows 8-12 RDLs Notes Work at a...
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Thursday 12.16.21
Today’s Programming OPTION A: SKILL WORK Kipping Pull-Ups OPTION B: ASSISTANCE WORK 3-4 Sets of: 8-12e Seated External Rotation 8-12e DB Wrist Extensions (3-2-1-2 Tempo) :30 Hollow Hold / :30 Prone...
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Friday 12.17.21
Today’s Programming METCON Every 12 Minutes for 3 Rounds: Air Bike 2400m/1900m 15 Overhead Squats Notes OHS can be taken out of the rack and should be unbroken or performed in no more than 2 sets. The...
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Saturday 12.18.21
Today’s Programming STRENGTH E2MOM 20:00 1 Front Squat Notes Start with your very first warm-up weight after an empty and perform 1 Front Squat every 2 minutes for a total of 10 sets. Try to add small...
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Sunday 12.19.21
Today’s Programming BODYBUILDING: 4 Rounds for Quality/Load 8-12 DB Bench Press 6-8 Chin-Ups or Ring Rows 15 Anchored Weighted Sit-Ups ASSISTANCE: 3 Rounds for Quality/Load: 15-20 Supine Leg Raises...
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Monday 12.20.21
Today’s Programming STRENGTH Sumo Deadlift 5-5-3-3-1 Notes Build up through a technically sound heavy 5, 3 and 1 Sumo Deadlift. Keep your overall volume low and only go as heavy as you can move well....
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