3.11.2019

Monday

Prep

5 pushup to down dog
5/5 halos
10/10 bent over rows
10 good mornings

Strength

1-2-3-4-1-2-3-4 Double Push Press
1-2-3-4-1-2-3-4 One Arm MP
1-2-3-4-1-2-3-4 Pull Ups
10s-20s-30s-45s Farmer Carry

Conditioning

5 min snatch test

Perform as many (GOOD!) snatches as possible in 5 mins. Stop if you reach 100.
Choose an appropriate weight for you, but keep in mind that the classic Russian kettlebell conditioning test requires the following weights to be used:

men 221+ pounds: 28kg
men up to 220: 24kg
masters men (50-64 years old): 20kg
women up to 130 pounds: 12kg
women 131+ pounds: 16kg
masters women (50-62 years old): 12kg

If you hit 100 reps with the required weight, write your name on the board!

Durability

Roll, stretch and box breathing

3.8.2019

Friday

Prep

3x
10 Good Mornings
5 Prying GSQ
10 Frog Thrusters
100m Run

Strength

1-2-3-4-1-2-3-4 RDL
1-2-3-4-1-2-3-4 Split Squats, per leg
2-4-6-8-2-4-6-8 TTB or Ball pass V-Ups

Conditioning

20 mins AMRAP
100m run
30 sec rest
400m run
1 min rest
800m run
2 min rest

Durability

Stretching on wall + box breathing

3.7.2019

Thursday

Prep

3x
3/3 BU Press
5/5 Windmills
5/5 Bent Over Rows
10 Swings

Strength

1-2-3-4-1-2-3-4 Snatches, per arm
1-2-3-4-1-2-3-4 Single Military Press, per arm
1-2-3-4-1-2-3-4 Pull ups (add weight to amplify, or use bands or do negatives to modify)

Conditioning

Double KB Complex:
5x
5 swings
5 cleans
5 snatches
5 front squats
5 MP

Rest as needed between sets

Durability

Roll upper body with ball, stretch, and 5 mins of box breathing

3.6.2019

Wednesday

If you missed Monday or Tuesday, make up one of those workouts rather than doing today’s active recovery.

Prep

15 mins rolling

Active Recovery

For 30 mins, go through the following circuit.  Do the “A” exercise until you hit yellow, then move to the “B” exercise.  Rest as needed to hit blue before moving to the next “A” exercise.

A. Jumprope
B. 1 min plank
A. Ball Slams
B. 10/10 Dead Bugs
A. Mountain Climbers
B. 1/1 Arm Bar
A. Rower or run
B. 10 Pullovers

Durability

Roll and stretch as needed

3.5.2019

Tuesday

Prep

3x
10/10 Bird Dogs
10 Good Mornings
20 Walking Lunges

Strength

1-2-3-4-1-2-3-4 SCDL
1-2-3-4-1-2-3-4 pistols, per leg (or step ups)
1-2-3-4-1-2-3-4 windshield wipers, per side (or floor wipers)

Conditioning

4x 20:10
DFSQ

Durability

Roll out lower body, stretch and alligator breathing

3.4.2019

Monday

Prep

For 10 mins:

2x
1/1 TGU (start with naked, then move to light weight, then to bottoms up)
Bear Crawl length and back with yoga block

Strength

1-2-3-4-1-2-3-4 Double Push Press
1-2-3-4-1-2-3-4 Ring Push Ups
1-2-3-4-1-2-3-4 One Arm Ring Row, per side
10s- 20s- 30s- 45s Double Bottoms Up Carry

Conditioning

10 mins swing circuit:
5 light swings
5 medium swings
5 heavy swings

Durability

Roll out upper body with ball, stretch, and 5 mins of box breathing

3.1.2019

Friday

Prep

5 mins rolling lower body

3x
10 Stick DL
10 OH squats (with PVC)
2/2 TGU

Strength

1-2-3-4-1-2-3-4 RDL

1-2-3-4-1-2-3-4 step ups

10s-20s-30s-10s-20s-30s two point plank (one arm, one leg)

Conditioning

Tabata (20:10 x 8)
KBS

2.28.2019

Thursday

Prep

3x
5/5 halos
5 pushup to downdog
10 ring rows
10 H2H swings

Strength

1-2-3-4-1-2-3-4 snatches per side

1-2-3-4-1-2-3-4 Double MP

1-2-3-4-1-2-3-4 chin negatives

15s-30s-45s-60s single arm overhead carry, per side

Conditioning

15min
50m sprint/walk back

Durability

Roll, stretch and breathe

2.27.2019

Wednesday

Active recovery or makeup day!  If you didn’t do the Simple & Sinister assessment on Friday, then do that today!

Prep

5 mins- roll quads

3x, length of the gym for each
SL march
Inv toe touch
lunge + hamstring stretch
inchworm (no pushup)

Active Recovery

Repeat the circuit for 30 mins
400m run or row
1 min plank
1 min jumprope
1/1 arm bar
5/5 windmills

Do your best to stay in green!

Durability

Roll out where needed
Figure 4 and couch stretch on wall, 1 min each per side
5 mins box breathing

2.26.2019

Tuesday

Prep

2x
10 Good Mornings
6 Yoga Squats
6 Twisting Lunges
Bear Crawl with yoga block

3x
1/1 TGU

Strength

1-2-3-4-1-2-3-4 Single Leg DL, per leg
1-2-3-4-1-2-3-4 DFSQ
1-2-3-4-1-2-3-4 Hanging Leg Raise

Conditioning

5x per side, single kb
5 swings
5 cleans
5 snatches
5 push presses
5 reverse lunges

Durability

Roll, stretch and box breathing