Workouts
3x
1/1 arm bar
5 halos
5/5 BU press
bear crawl, length of gym
1-2-3-4-1-2-3-4-5 snatches, per arm
1-2-3-4-1-3-4-4-5 HSPU
1-2-3-4-1-2-3-4-5 bent over row, per arm
10-20-30-45 Double OH Carry
5x
5 swings
5 clean + press
5 DFSQ
stretch and box breathing
5 mins of rolling
3x
SLDL
Inv Toe Touch
Lunge + Hamstring stretch
Bear Crawl
100m Run
1 min each x 3
Jump Rope
Plank
Ball Slams
Walking Lunges (unweighted)
Rest
Then,
800m Run
Roll and stretch
3x
1/1 Arm Bar
10 Good Mornings
10 Walking Lunges
10 Frog Thrusters
Then,
3x
1/1 TGU
1-2-3-4-1-2-3-4-5 Double Cleans
1-2-3-4-1-2-3-4-5 Pistols, per leg
10s/10s- 20s/ 20s- 30s/ 30s- 45s/ 45s 2-point planks (one arm/ one leg)
10x
15 sec snatches- Right
15 sec rest
15 sec snatches- Left
15 sec rest
Note that you’re doing 10 sets PER ARM
Roll and stretch
Mobility with PVC
3x
5 OHSQ (with PVC)
5 Pushup to Downdog
10 Bent Over Row with bands
1-2-3-4-1-2-3-4-5 Weighted Squat Jump
1-2-3-4-1-2-3-4-5 Double Military Press
1-2-3-4-1-2-3-4-5 Chin up (amplify with weight, or modify with bands or negatives)
10s- 20s- 30s- 45s Waiter Carry, per side (overhead carry)
Tabata (8x 20:10)
Lunge to overhead press, alternate sides each round
Roll T-spine, stretch
Roll glutes and hamstrings with ball (sitting on box)
Release hip flexors (lay face down on ball, with ball 1” to the side of your belly button)
Then roll quads with roller.
3x
10/10 bird dogs
10 Supermans
1/1 arm bar
10 good mornings
For 30 mins
400m easy run/ row
1 min jump rope
Rest to dark gray.
Do your best to stay in green during the runs/ rows. I know it’s hard! At a minimum, keep it below 85%.
1 min per side of each
Figure 4 stretch on wall
Couch Stretch
Brettzel
3x
10 Good Mornings
5 Prying GSQ
1/1 TGU
1-2-3-4-1-2-3-4-5 Single Leg DL, per leg
1-2-3-4-1-2-3-4-5 DFSQ
1-2-3-4-1-2-3-4-5 Windmills, per side
200 swings
As little rest as possible, prioritizing good form.
Stretch on wall, box breathing
3x
5/5 Halos
10 Pullovers
5/5 Bottoms Up Press
Bear crawl, length and back
1-2-3-4-1-2-3-4-5 Push Press
1-2-3-4-1-2-3-4-5 Pushup (amplify in rings, elevate lower body, use band, etc)
1-2-3-4-1-2-3-4-5 Bent Over Row, per arm
10s- 20s- 30s- 45s One Arm farmer carry, per side
For 10 mins:
15 sec one arm jerks or push presses- left
15 sec rest
15 sec one arm jerks or push presses- right
15 sec rest
Roll upper body and stretch
10 mins rolling
3x
SL March
Inv Toe Touch
Bear Crawl
Walking Lunges
High Knees
Butt Kicks
100m Run
For 30 mins
400m run
1/1 Arm Bar
5/5 Halos
1 min jumprope
10 Good Mornings
5 Prying GSQ
More rolling, and stretch
3x
Inv Toe Touch- length of gym
Walking Lunge + Hamstring Stretch- length of gym
10 Ball Slams
100m run
1-2-3-4-1-2-3-4 RDL
1-2-3-4-1-2-3-4 Split squats, per leg
1-2-3-4-1-2-3-4 Windshield wipers
For 15 mins
50m sprint/ walk back
Stretch on wall, box breathing
3x
1/1 arm bar
5 good mornings
5 pushup to down dog
Then,
10 Deadstop swings
1-2-3-4-1-2-3-4 Broad Jumps
1-2-3-4-1-2-3-4 HSPU
1-2-3-4-1-2-3-4 Pullups
10s- 20s- 30s- 45s farmer carry
2x, double KB
2 cleans
1 DFSQ
4 cleans
2 DFSQ
6 cleans
3 DFSQ
8 cleans
4 DFSQ
10 cleans
5 DFSQ
Roll, stretch and box breathing
