PAST ACCESSORY WORKOUTS
These workouts are NOT LOGGABLE IN MY.STREETPARKING.
They were programmed weekly and were meant for anyone who wanted to add in extra work in any or all of these areas.
These past accessory programs have been created into Extra Programs on my.streetparking that CAN BE LOGGED.
BUTTS & GUTS | ENDURANCE | GYMNASTICS | OLY | POWER | SANDBAG | SUNS OUT GUNS OUT
2021
Week 47 - 18
Part 1
EMOM x 24 minutes
Min 1: 8-10 Goblet Lunge Doubles, Right
Min 2: 30-sec Side Elbow Plank Rotations, Right
Min 3: 8-10 Goblet Lunge Doubles, Left
Min 4: 30-sec Side Elbow Plank Rotations, Left…
Every 5 Minutes for 25 Minutes
20 Alternating Single Leg Deadlifts
20 In & Out Pikes
30 Jumping Squats
30 Flutter Kicks
Every 2 Minutes for 28 Minutes
Min 0-2:
8 Bulgarian Split Squat, Right
8 Bulgarian Split Squat, Left
Min 2-4:
16 Hollow Rocks
16 Elbow Plank Hip Twists
Part 1
Every Minute On the Minute for 15 Minutes
Minute 1: 12 Dumbbell Farmer Lunges, Right
Minute 2: 12 Dumbbell Farmer Lunges, Left
Minute 3: 9 Tempo Dumbbell Squats*…
4 Rounds
15 Weighted Step Ups, R
15 Weighted Step Ups, L
1 Min Elbow Plank
30 Sec Single Leg Glute Bridge Hold, R
30 Sec Single Leg Glute Bridge Hold, L
Part 1
Every Minute on the Minute for 6 Minutes
8 - 1 1/2 Dumbbell Squat
Rest 2 minutes before Part 2…
Every Minute on the Minute for 27 Minutes (9 Total Rounds)
Min 1: 6-8 Alternating Goblet Curtsy Lunges*
Min 2: 20 Second L-Sit
Min 3: 8-10 Standing Weighted Side Bends, each side
6 Rounds
30 Pause Mountain Climbers
Rest 30 Seconds
20 Dumbbell Split Squats (10R/10L)
Rest 30 Seconds
10 Hip Thrusts
Rest 30 Seconds
Part 1
Every 2 Minutes for 10 Minutes
10 Single Leg Dumbbell Deadlifts, Right
10 Single Leg Dumbbell Deadlifts, Left
Rest 1-2 Minutes before Part 2…
4 Rounds
Each Round is on a 6-Min Clock
Min 0-2: 18 Tempo DB Squats
Min 2-4: 24 Box Hamstring Curls
Min 4-6: 36 Up-Down Planks
Part 1
Every Minute on the Minute for 16 Minutes
Min 1: 12-15 Weighted Step Ups, Right
Min 2: 12-15 Weighted Step Ups, Left
Min 3: 20 Eye Level KB/DB Swings
Min 4: Rest…
Part 1
4 Rounds
12 Single Leg Glute Bridges, Right
12 Single Leg Glute Bridges, Left
16 Good Mornings
16 Jumping Lunges
Rest 1 minute between Rounds…
6 Rounds (18 Minutes Total)
30 Sec DB/KB Death March
15 Sec Rest
30 Sec Goblet Bulgarian Split Squat, Right
15 Sec Rest
30 Sec Goblet Bulgarian Split Squat, Left
15 Sec Rest
30 Sec Hollow Rock
15 Sec Rest
Every 2 Minutes for 20 Minutes
Min 0-2:
10 Tempo DB Squats (Tempo = 30X1)
14 SLOW Russian Twists
Min 2-4:
10 Alternating Side Goblet Lunges
14 Bear Hold + Pull Across
Every 4 Minutes for 20 Minutes
8 Farmer Carry Step Up w/ 3-Sec Lower, Right
8 Farmer Carry Step Up w/ 3-Sec Lower, Left
16 DB Squats
30 Sec Side Plank Hip Drop, Right
30 Sec Side Plank Hip Drop, Left
Part 1
EMOM x 15 Minutes
Min 1: 8 Tempo DB Deadlifts (Tempo = 40X1)
Min 2: 10 Goblet Cossack Squats, Right
Min 3: 10 Goblet Cossack Squats, Left…
5 Rounds (Rest 30 seconds between movements)
5x 4 Back & Forth Goblet Lunges* (20 Lunges Total)
12 DB/KB Waiter Squat, Right
12 DB/KB Waiter Squat, Left
30 Sec Elbow Plank 1-2 Steps
6 Rounds
40 Sec Double DB Sumo Deadlift
20 Sec Rest
40 Sec Lateral Crossbody Goblet Step Ups
20 Sec Rest
40 Sec Weighted Elbow Plank
20 Sec Rest
Every 3 Minutes for 18 Minutes
18 Bulgarian Split Squats, 9R/9L
18 Box Hamstring Curls
18 Weighted Sit Ups
Part 1
6 Rounds (Rest 15-20 seconds between movements)
8 Staggered Stance Deadlift, R foot forward
8 Staggered Stance Deadlift, L foot forward…
Every Minute on the Minute for 20 Minutes
Min 1: 8 Tempo Goblet Squats (Tempo = 3030)
Min 2: 12 Goblet Step Up w/ Slow Lower
Min 3: 40 Sec Side Elbow Plank, Right
Min 4: 40 Sec Side Elbow Plank, Left
Every 4 Minutes for 20 Minutes
10-15 Freestanding Candlesticks
20 Alternating Goblet Curtsy Squats
3x10 HEAVY Eye Level KB/DB Swings
4-5 Rounds (18-22 Min)
1 Minute of Tempo Air Squats (Tempo = 3330)
30 Second Rest
1 Minute of DB Front Rack Dead Stop Forward Lunges
30 Second Rest
1 Minute of Bear Hold w/ Arm Lifts
30 Second Rest
EMOM x 30 Minutes (6 Rounds)
Min 1: 15 Goblet Split Squat, Right
Min 2: 15 Goblet Split Squat, Left…
Every 2 Minutes x 24 Minutes (6 Rounds of both A & B)
A (Min 0-2):
12 Single DB Back Rack Good Mornings…
Week 17 - 1
PART 1
6 Rounds (18 Minutes)
1 Min. Slow-Lower KB/DB Power Clean + Goblet Squat
30 Sec. Rest…
EMOM x 30 Min
(Every Minute on the Minute for 30 Minutes)
0:00-10:00 (Switch legs each minute)
40-sec Single Leg RDL + Side Lunge…
PART 1
EMOM x 24 minutes
(Every Minute on the Minute for 24 Min)
Min 1: 8-10 Goblet Lunge Doubles, Right…
Butts - PART 1:
Every other minute for 10 minutes:
8 Rear Foot Elevated Split Squats (Right Leg)…
4 Rounds
Not for Time
12 Elevated Front Leg Split Squat, Right
12 Elevated Front Leg Split Squat, Left…
2020
WEEK 52-31
Butts Part 1:
Every other minute for 10 minutes:
8 Rear Foot Elevated Split Squats (Right Leg)
8 Rear Foot Elevated Split Squats (Left Leg)…
4 Rounds
Not For Time
10 Weighted Reverse Lunge Step Up, R
10 Weighted Reverse Lunge Step Up, L…
4 Rounds (Not for Time)
10 Deficit Reverse Lunge Right
10 Deficit Reverse Lunge Left
10 Single Leg Deadlift Right…
Not For Time
4 Rounds
10 Single Leg Deadlifts
(per leg - 10 on one and then 10 on the other)
20 Hollow Rocks…
Part 1:
Every Minute on the Minute for 20 Minutes:
Min 1 - 12 Dumbbell Squats
Min 2 - 15 Rolling Hip Ups…
Week 30-1
Part 1:
Take 14-16 minutes to complete 4 Rounds of:
20 KB/DB Sumo Deadlifts
8 Single Leg Hip Thrusts Left Leg…
Part 1:
Every Minute on the Minute for 20 Minutes:
Min 1 - 12 Dumbbell Squats
Min 2 - 15 Rolling Hip Ups…
Butts:
Every other minute for 10 minutes:
8 Rear Foot Elevated Split Squats (Right Leg)
8 Rear Foot Elevated Split Squats (Left Leg)…
Butts:
10 down to 1
10 Pause Pistols Right
10 Pause Pistols Left
10 Reverse Goblet Lunges Right
10 Reverse Goblet Lunges Left…
Butts -
10 Min AMRAP
Get as far as you can:2 Single Leg Deadlifts
(one right, one left)
2 Step Ups
then…
4 Rounds (Not for Time)
10 Reverse Lunge Step Up Right
10 Reverse Lunge Step Up Left
10 Side Lunge Right
10 Side Lunge Left…
4 Rounds (Not for Time)
15 Good Mornings
15 Roll Up with Slow Lower
15 Single Leg Deadlift Right
15 Single Leg Deadlift Left…
Part 1:
5 Rounds (Not for Time)
12 Dumbbell Frog Squats
12 Weighted rotating side planks
(12 each side)…
4 Rounds (Not for Time)
20 Hollow Rocks
20 Reverse Lunge/Rev Lunge + Swing
10 Half Get Up Right
10 Half Get Up Left
1 Min Plank…
Butts:
4 Rounds (Not For Time)
10 Bulgarian Deadlift Right
15 Bulgarian Jumping Lunges Right
10 Bulgarian Deadlift Left
15 Bulgarian Jumping Lunges Left…
Butts: 8 Rounds (Not For Time)
8 Reverse Lunge Right
8 Single Leg Deadlift Right
then
Guts: 5 Rounds (For Time)
30 Russian Twists…
5 Rounds (No measure)
30 Seconds Weighted Side Step Up Right
30 Seconds Rest
30 Seconds Weighted Side Step up Left
30 Seconds Rest
30 Seconds Weighted Reverse Lunge Right…
4 Rounds
Not For Time
20 Elevated Sumo Squats
10 No Touch PAUSE Single Leg DL Right
10 No Touch PAUSE Single Leg DL Left…
10 Shoot Throughs…
7 Rounds
Not Really for Time
10 Jumping Squats
10 DB Snatch to Lunge Right
10 DB Snatch to Lunge Left
10 Slow Negative DB Stiff Legged Deadlift
Part 1:
Every minute on the minute for 20 Minutes:
Min 1 - 12 Dumbbell Squats
Min 2 - 15 Rolling Hip Ups
Min 3 - 12 Dumbbell Lunges
Min 4 - 15 Weighted Sit Ups
Min 5 - Rest
Butts:
Every other minute for 10 minutes:
8 Rear Foot Elevated Split Squats (Right Leg)
8 Rear Foot Elevated Split Squats (Left Leg)
After the 10 Min is up, go right into Butts Part 2!…
Part 1:
Take 14-16 minutes to complete 4 Rounds of:
20 KB/DB Sumo Deadlifts
8 Single Leg Hip Thrusts Left Leg
8 Single Leg Hip Thrusts Right Leg
12-18 Russian KB/DB Swings
4 Rounds
10 x (2 Jumping Lunge + 1 Jumping Squat)
50 Mountain Climbers
Rest 1 min
20 Side to Side Lateral Step Ups
50 Russian Twists…
5 Rounds
30 Seconds Single Leg Deadlift Right
30 Seconds Rest
30 Seconds Single Leg Deadlift Left
30 Seconds Rest
30 Seconds Flutter Kicks
4 Rounds
Not for Time
12 Elevated Front Leg Lunge
12 Elevated Front Leg Lunge
24 Med Ball or Weighted Sit Up…
5 Rounds (30 Min Total)
30 Seconds Single Leg Deadlift Right
30 Seconds Rest
30 Seconds Single Leg Deadlift Left
30 Seconds Rest…
4 Rounds
Not For Time
20 Goblet Squat Hold with Alternating Step Outs
20 Hip Thrusts (10 with Right Leg Lifted - 10 with Left Leg Lifted)
20 Lunge Step Up Right
20 Lunge Step Up Left…
2019
WEEK 52-19
4 Rounds
Not for Time
10 Pistols or Side Box Step Offs (Each Leg)
15 Sumo Deadlifts
15 Barbell or Foam Roller Roll Outs
30 Russian Twists
Not For Time:
4 Rounds
10 Single Leg Deadlifts(per leg - 10 on 1 and then 10 on the other)
20 Hollow Rocks…
Part 1:
Butts
5 Rounds
30 Seconds Back Rack Reverse Lunge Right
30 Seconds Back Rack Reverse Lunge Left…
5 Rounds (No measure)
30 Seconds Weighted Side Step Up Right
30 Seconds Rest
30 Seconds Weighted Side Step up Left….
7 Rounds
Not Really for Time
10 Jumping Squats
5 Lunge Ball Right Leg Forward
5 Lunge Ball Left Leg Forward…..
7 Rounds:
EACH Round is...
7 x Through the Complex:
1 Reverse Lunge Left
1 Reverse Lunge Right…
4 Rounds Not For Time
15 Banded Side Steps Right
15 Banded Side Steps Left
10 Single Leg Deadlift into 3 Second High Knee Hold Right….
4 Rounds
Not for Time
15 Double Dumbbell Sumo RDL (no touch)
10 Dumbbell on Shoulder Split Squat Right
10 Dumbbell on Shoulder Split Squat Left….
4 Rounds
Not for Time
8 Side + Forward Lunge Right
8 Side + Forward Lunge Left
8 (4 count down + 4 count up) Stiff Legged Deadlifts…
4 Rounds Not for Time
10 Side Box Step Offs (Each Leg)
15 Sumo Deadlifts
15 Barbell or Foam Roller Roll Outs…
Not For Time
4 Rounds
10 Single Leg Deadlifts
(per leg - 10 on 1 and then 10 on the other)
20 Hollow Rocks….
Part 1:
Butts
5 Rounds
30 Seconds Back Rack Reverse Lunge Right
30 Seconds Back Rack Reverse Lunge Left
30 Seconds Good morning
30 Seconds 1 and 1/2 Rep Back Squat
Rest 2 Min….
4 Rounds
10 Deficit Reverse Lunge Right
10 Deficit Reverse Lunge Left
10 Single Leg Deadlift Right
10 Single Leg Deadlift Left…
5 Rounds
Not for Time
10 Single Leg Hip Thrusts Right
10 Single Leg Hip Thrusts Left
15 Goblet Reverse Lunge Right
15 Goblet Reverse Lunge Left
20 Love Taps
30 Russian Twists
4 Rounds
(Not for Time)
15 Slow Negative - No Touch Stiff Legged Deadlifts
10 Pause Split Squat Right
10 Pause Split Squat Left
30 Second L (or Tuck) Hang
20 Weighted Sit Ups
RX: Something that burns but you can do unbroken.
Butts and Guts AMRAP
15 Min AMRAP
20 Stiff Legged Deadlift
10 Weighted Step Ups Right
10 Weighted Step Ups Left
20 Up and Over Crunches
Plank Step Ups on Ball/Box
5 Rounds
:30 On
:30 Off
20 Out and Back Crunches…
Butts!
5 Rounds
30 Seconds KB Pass Under Lunge Right
30 Seconds KB Pass Under Lunge Left
30 Weighted Jumping Squats
1 Min Rest
RX Men: 53#
RX Women: 35#
Part 1:
4 Rounds
8 Split Squats (Right)
8 Stiff Legged Deadlifts / Good Mornings
8 Split Squats (Left)
8 Stiff Legged Deadlifts / Good Mornings.
Rest as needed between movements and rounds.
WEEK 30-1
Butts
4 Rounds
15 Stiff Legged "No Touch" Deadlifts
30 Jumping Lunges
Rest 2 Min between Sets
No rest between movements
Guts…
Part 1
5 Rounds (Not for Time)
15 Good Mornings
15 Lunge + Lunge + Box Jump
10 Half Get Ups Right
10 Half Get Ups Left
Part 2…
Part 1:
4 Rounds
15 Single Leg Deadlift Right
15 Single Leg Deadlift Left
10 Shoot Thrus
Part 2:
7 Min AMRAP….
Butts
10 down to 1
10 Pause Pistols Right
10 Pause Pistols Left
10 Side Lunges Right (w/kb or db)
10 Side Lunges Left (w/kb or db)
9 of each
8 of each….
Butts
10 Min AMRAP
Get as far as you can:
2 Single Leg Deadlifts
(one right, one left)
2 Step Ups
(one right, one left)
4 Single Leg Deadlifts….
4 Rounds
Not For Time
10 Reverse Lunge Step Up Right
10 Reverse Lunge Step Up Left
1 Min Banded KB Side Step Alternating
8 Min Alternating Tabata
20 Seconds of Love Taps….
PART 1:
5 Rounds
Not for Time
12 Dumbbell Frog Squats
12 Weighted rotating side planks
(12 each side)…..
4 Rounds
NOT for time
15 Good Mornings
15 Roll Up with Slow Lower
15 Single Leg Deadlift Right
15 Single Leg Deadlift Left
1 Min Plank Dumbbell Pass Reps
4 Rounds
Not for Time
20 Banded Crunches
15 Reverse Lunge/Rev Lunge + Swing
10 Half Get Up Right
10 Half Get Up Left
10 Glute Bridge Up
4 Rounds Not For Time
10 Bulgarian Deadlift Right
15 Bulgarian Jumping Lunges Right
10 Bulgarian Deadlift Left
15 Bulgarian Jumping Lunges Left
4 Rounds Not for Time
15 Stability Crunches
10 Plank Step Up and Down (Alternating Sides)
8 Rounds
8 Reverse Lunge Right
8 Single Leg Deadlift Right
8 Reverse Lunge Left
8 Single Leg Deadlift Left
Idea weight for Men: 55#
Idea weight for Women: 35#
5 Rounds
30 Russian Twists
3 Plank Ups
This one is for time
Men use 25# ish
Women use 10-15#
3 Rounds
1 Min Slow Split Squat Right
Rest
1 Min Slow Split Squat Left
Rest
1 Min Slow Romanian Deadlift
Rest
6 Minute EMOM
Every Minute on the Minute for 6 Minutes
30 Seconds Hanging Knee Tuck Kick Outs
30 Seconds Rest
30 Seconds up Down Plank
30 Seconds Rest
10 Rounds
10 Single Arm Russian Swing Right
10 KB Reverse Lunge Right
10 Single Arm Russian Swing Left
10 KB Reverse Lunge Left
Men Use: 53#
Women Use: 24-35#
2 Rounds
30 Second Plank Hold with Right Hand and Left Foot Elevated
30 Seconds Rest
30 Second Plank Hold with Left Hand and Right Foot Elevated
30 Seconds Rest
30 Second Plank Hold with Right Elbow to Left Knee
30 Seconds Rest
30 Second Plank Hold with Left Elbow to Right Knee
30 Seconds Rest
5 Rounds
Not For Time
20 Banded Side Step Left
10 Banded Good Morning
20 Banded Side Step Right
10 Good Morning
20 Banded Walk Steps Forward
10 Good Morning
20 Banded Walk Steps Backward
10 Good Morning
Then
4 x For Max Accumulated Time
L - Sit or L-Sit Scaled Hold
4 Rounds
12 Good Mornings
8 Split Squats Right
8 Split Squats Left
1 Min Rest
Men - Try between 95-135 # for the Good Mornings, 40-50 # DBs for the Split Squats
Women: Try 65-95 # for the Good Mornings, 25-35# DBs for the Split Squats
8 Min
Max Plank Hold
Every time you come down - complete 8 Love Taps.
Plank should be on the toes and the elbows. Do not allow yourself to sag. If you start to sag - come down and do the love taps! Goal is to either be holding or tapping the entire 8 min!
Every 2 Min for 12 Min (6 Rounds)
12 Sumo Stance RDLs
12 Walking Lunges
RX Men - Try 50#ish DBs
RX Women - Try 30-35#ish DBs
Every 2 min you do the 12 and 12 and rest for the remainder of the time.
8 Min AMRAP
6 Around the Worlds
24 Russian Twists
Weight for Russian Twists - Up to you but try -
Men - 25-35#
Women - 15-20#
5 Rounds (No measure)
30 Seconds Weighted Side Step Up Right
30 Seconds Rest
30 Seconds Weighted Side Step up Left
30 Seconds Rest
30 Seconds Weighted Reverse Lunge Right
30 Seconds Rest
30 Seconds Reverse Lunge Left
30 Seconds Rest
30 Seconds Right Arm to Left Toe Weighted Crunch
30 Seconds Rest
30 Seconds Left Arm to Right Toe Weighted Crunch
30 Seconds Rest
4 Rounds
Not For Time
20 Elevated Sumo Squats
10 No Touch PAUSE Single Leg DL Right
10 No Touch PAUSE Single Leg DL Left
10 Shoot Throughs
30 Second Plank + Up Down
RX Ideas:
Men: 50-80#
Women: 30-50#
7 Rounds
Not Really for Time
10 Jumping Squats
10 DB Snatch to Lunge Right
10 DB Snatch to Lunge Left
10 Slow Negative DB Stiff Legged Deadlift
4 Rounds
Not for Time
8 Ring/TRX Band Knee Tucks
16 Love Taps
7 Rounds
7 x Through the Complex:
1 Reverse Lunge Left
1 Reverse Lunge Right
1 Good Morning
Then
10 Reps Around the World
5 Rounds
30 Seconds Single Leg Deadlift Right
30 Seconds Rest
30 Seconds Single Leg Deadlift Left
30 Seconds Rest
30 Seconds Flutter Kicks
30 Seconds Rest
30 Seconds Glute Bridges
Then
2 Min AMRAP
Dumbbell Plank Pull Across
Rest 1 Min
Repeat
Men RX: 40-50# DB
Women RX 25#ish DB
Score is weight you use for Single Leg Deadlift
4 ROUNDS
Not for Time
12 Elevated Front Leg Lunge Right
12 Elevated Front Leg Lunge Left
24 Med Ball or Weighted Sit Up
12 Split Stance Dumbbell Deadlift Right……
4 Rounds
Not For Time
15 Banded Rotating Steps Right
15 Banded Rotating Steps Left
10 Single Leg Deadlift into 3 Second High Knee Hold Right
10 Single Leg Deadlift into 3 Second High Knee Hold Left
30 Russian Twists
1 Min L Sit (accumulate)
Metcon (Weight)
5 Rounds (No measure)
30 Seconds Weighted Side Step Up Right
30 Seconds Rest
30 Seconds Weighted Side Step up Left
30 Seconds Rest
30 Seconds Weighted Reverse Lunge Right
30 Seconds Rest
30 Seconds Reverse Lunge Left
30 Seconds Rest
30 Seconds Right Arm to Left Toe Weighted Crunch
30 Seconds Rest
30 Seconds Left Arm to Right Toe Weighted Crunch
30 Seconds Rest
Butts
3 Rounds Not For Time (Rest as Needed)
10 Goblet Split Squats Right
10 Goblet Split Squats Left
20 Side Steps Right (Banded)
20 Side Steps Left (Banded)
10 Single Leg Deadlift Right
10 Single Leg Deadlift Left
Idea for Weight:
Men: 35-50# DB/KB
Women: 20-35# DB?KB
Score: Put what weight you used.
2021
Week 47 - 18
Run Version:
4 Rounds
2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off…
Run Version:
6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace
5 Rounds
2 Min at a Moderate Pace
20 Seconds Rest
90 Seconds at a Moderate / But Faster Pace
15 Seconds Rest
1 Min at a Fast Pace
10 Seconds Rest…
Run Version:
Part 1: 5 Minutes Max Distance
Rest 5 Min
Part 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Distance
Rest 5 Min…
Run Version:
"Strong Endurance"
Run 400 Meters
When you hit the 400 Meter Mark - Carry a heavy object or pull/push a sled as far as you can for 1 minute…
5k Run
*if you have no way of tracking your distance -
Run at a moderate pace for 25-30 Min
- OR -
10k…
Run Version:
12 Min Run (0-12)
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard
Rest 3 Min (12-15)…
Run Version:
Run 800 meters - MODERATE
Rest 2 Min
8 x 200 Meters FAST
(20 Sec Rest between 200s)
After final 20 Sec Rest...
Run Version:
2 Rounds
Run 800 Meters - HARD
2 Min Recovery - Jog
Run 600 Meters - HARD
2 Min Recovery - Jog…
Run Version:
10min Easy + 30sec Fast + 30sec rest (0:00-11:00)
9min easy + 30sec Fast + 30sec rest (11:00-21:00)…
Run Version:
Run 1000 Meters
Rest 3 Min
Then
10 Rounds
100 Meter Jog
100 Meter SPRINT
100 Meter Walk…
Run Version:
Every 5 min for 3 Rounds: (0-5, 5-10, 10-15)
Run 600 Meters
Every 4 Min for 3 Rounds: (15-19, 19-23, 23-27)…
4 Rounds
Run 90 Seconds (0:00-1:30)
Rest 10 Seconds (1:30-1:40)
Run 90 Seconds (1:40-3:10)…
Week 17 - 1
Run Version:
4 Rounds (Each Round is 8 Min including Rest)
2 Min ON @ Moderate/Fast Pace (0:00-2:00)
20 Sec OFF (2:00-2:20)…
Run Version - For if you have measured distances
3 Rounds
Run 400 meters HOT
Run 400 meters Slow…
2020
WEEK 52-29
RUN VERSION: (FOR METERS)
PART 1: 5 Minutes Max Distance
Rest 5 Min
PART 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Distance…
Run Version
Run 800 meters - MODERATE
Rest 2 Min
8 x 200 Meters HARD
(20 Sec Rest between 200s)…
Run Version
Every 5 min for 3 Rounds:
Run 600 Meters
Every 4 Min for 3 Rounds:
Run 400 Meters…
WEEK 30 - 1
Run Version
2 Rounds
Run 1200 Meters - Moderate
Run 400 Meters - 95% EFFORT
Run 600 Meters - Moderate…
Run Version (For Time)
Every 5 min for 3 Rounds:
Run 600 Meters
Every 4 Min for 3 Rounds:
Run 400 Meters…
Run Version
Run 4 Min MODERATE
2 Min Rest
3 Times with no rest between:
Run 1:30 SPRINT
Run 1:00 SLOW…
Run Version
STREET PARKING 5K PROGRAM WEEK: 1 RUN: 2
**Should be at least one day between run sessions
RUN 1000 M - MODERATE
REST 3 MIN…
STREET PARKING 5K PROGRAM WEEK 1: RUN 1 (Time)
RUN 800 M - MODERATE
REST 45 SECONDS
RUN 200 M - FAST
REST 2 MIN…
Run Version
4 Rounds
2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off…
RUN VERSION
Strong Endurance (Time)
Run 400 Meters
Carry Heavy or Odd Object for 1 Min as far as you can
Run 400 meters
Carry Heavy or Odd Object as far as you can for 1 Min...
Run Version:
5 Rounds
2 Min at a moderate pace
20 Seconds Rest
90 Seconds at a moderate/ but faster pace
15 Seconds Rest…
Run Version:
2 Rounds
Run 1200 Meters - Moderate
Run 400 Meters - 95% EFFORT
Run 600 Meters - Moderate
Rest 3 Min
RUN VERSION
Run 1 Mile
Rest 1 Min
4 Rounds
400 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)
Run 1 Mile
RUN VERSION
10min easy + 30sec hard + 30sec rest
9min easy + 30sec hard + 30sec rest
8min easy + 30sec hard + 30sec rest
7min easy + 30sec hard + 30sec rest
6min easy + 30sec hard + 30sec rest…
Run Version:
Run 800 meters - MODERATE
Rest 2 Min
8 x 200 Meters HARD
(20 Sec Rest between 200s)
Run Version:
2 Rounds
Run 1200 Meters - Moderate
Run 400 Meters - 95% EFFORT
Run 600 Meters - Moderate/Slow
Rest 3 Min
Run Version
Run 300 Meters Hard (not 100%)
Jog 100 Meters
Run 300 Meters Hard (not 100%)
Jog 100 Meters
2019
WEEK 52-29
RUN VERSION: (FOR METERS)
PART 1: 5 Minutes Max Distance
Rest 5 Min
PART 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Distance…
Run Version
Run 800 meters - MODERATE
Rest 2 Min
8 x 200 Meters HARD
(20 Sec Rest between 200s)…
Run Version
Every 5 min for 3 Rounds:
Run 600 Meters
Every 4 Min for 3 Rounds:
Run 400 Meters…
WEEK 30-1
STREET PARKING 5K PROGRAM WEEK: 3 RUN: 1 (Time)
RUN 200 M - FAST
75 SECOND REST
RUN 200 M - FAST
75 SECOND REST
RUN 600 M - MODERATE
NO REST…
Run Version
Moderate Pace Run
5:00
Rest 3 Min
8 Rounds
1 Min Moderate
1 Min Hard
1 Min Walk
Rest 3 Min…
15k Run
We take a break from our regularly scheduled Endurance workouts to bring you this special edition!
Row, Bike, and
Combo options as well.
Run Version
2 ROUNDS
RUN 200 M - MODERATE
1OO M - RECOVERY JOG
RUN 400 M - MODERATE
200 M - RECOVERY JOG
600 M - MODERATE
300 M - RECOVERY JOG……
2 Rounds
Run 500 m - moderate
Rest 2 min
Run 400 m - fast
Rest 2 min
Run 300 m - faster
Rest 2 min….
This particular workout (the running version) is from the Street Parking + Aerobic Capacity 5K Program that you can find on the Members Only website. These workouts were created by well known Endurance athlete and coach Chris Hinshaw!
STREET PARKING 5K PROGRAM WEEK 1: RUN 1 (Time)
RUN 800 M - MODERATE
REST 45 SECONDS
RUN 200 M - FAST
REST 2 MIN
RUN 600 M - MODERATE
REST 45 SECONDS….
Metcon (Time)
Run Version
5 x 800
1:1 Work to Rest Ratio (EXACTLY)
Goal: Same pace for each - just slightly slower than your mile PR pace….
Metcon (Distance)
Run Version
3 Min Hard
6 Min Comfortable
2 Min Hard
4 Min Comfortable
1 Min Hard
2 Min Comfortable……
Metcon (Distance)
Run Version
10 Rounds
60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST
Score: Total distance from ON portion only. Do not count any calories done during the easy portion!
Metcon (Distance)
Row Version
Metcon (Calories)
Bike Version
Run Version
2 Rounds
2 Min Hard
4 Min Easy
2 Min Hard
Rest 1 Min
90 Seconds Hard
3 Min Easy
90 Seconds Hard……
Run Version:
6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace
Score is distance.
Row Version
Bike Version
Metcon (Distance)
Run Version
4 Rounds
2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min
Row Version
Bike Version
Strong Endurance (Time)
For Time
Run 400 Meters
Carry Heavy or Odd Object for 1 Min as far as you can
Run 400 meters
Carry Heavy or Odd Object as far as you can for 1 Min
Row Version
Bike Version
5k Row (Time)
Max Effort 5k Row
5k Run (Time)
Max Effort 5k Run
Metcon (Time)
Assault Bike
300 Calories for Men
200 Calories for Women
For Time.
Run:
5 Rounds
2 Min at a moderate pace
20 Seconds Rest
90 Seconds at a moderate/ but faster pace
15 Seconds Rest
1 Min at a fast pace
10 Seconds rest
30 Seconds at a 98% effort pace
3 Min Rest
ROW VERSION/Distance
BIKE VERSION/Calories
2021
WEEK 47 - 18
EMOM 9 Minutes
3 Strict Pull Up
5 Kipping Pull Up
then
Core Finisher
3 Rounds
30 Seconds (per side) Side Elbow Plank…
7 Minutes for Handstand Walk Practice
Handstand Walk Pyramid in 5-ft Increments:
5-10-15-20-25-20-15-10-5…
Every Minute on the Minute for 6 Minutes
(On Bar or Rings)
3 Ring or Bar in Rack Rows
3 Low Transitions
3 Jumping Ring or Bar Dips…
PART 1
Tabata 8x 20-sec ON 10-sec OFF
Top-of-Box Pistols
then
PART 2
On a 5 Min Clock
Superman Hold
*Every time you break, do 2 Wall Walks…
Part 1
Accumulate 20-30 Jumping Dip Negatives
then
Part 2
AMRAP 15 Min
15 Hollow-Superman Rollovers…
7 Minute HEADSTAND Practice
then
7 Min AMRAP
5 Handstand Press Walks
3 Long Hollow Walk Outs…
PART 1
For Time:
10 Burpee Box Jump Over
20' Handstand Walk
9 Burpee Box Jump Over
20' Handstand Walk
8 Burpee Box Jump Over
20' Handstand Walk...
4 Rounds
5 Kipping Pull-Ups +
5 Kip Swings +
5 Toes to Bar +
Active Bar Hang - Go To Failure
Rest 2 Min Between Rounds…
EMOM 9 Minutes
Min 1: 30 Seconds Plank Step Ups to Dumbbells
Min 2: 30 Seconds Push Up Tap + Tap
Min 3: 30 Seconds Continuous Hollow Hold…
3 Rounds for Quality
1 Minute Handstand Hold (against the wall)
10 Box Pistols Right
10 Box Pistols Left
30 Hollow Rocks…
PART 1
7 Min Handstand Hold Practice
Put 7 Min on the clock and practice a freestanding handstand…
7 Min Pistol (Single Leg Squat) Practice
Perform 3 Pistols on your Right Leg
Rest 10 Seconds
Perform 3 Pistols on your Left Leg
Rest 10 Seconds…
Part 1
Handstand Technique Practice
Put 7 Min on the Clock and Work on ONE of the following:
- Kicking up into a handstand on the wall…
Headstand Press to Support Practice
Put 7 minutes on the clock and practice one of the variations of a controlled raising of the lower body into a headstand position….
Complete 3 Rounds:
10 Flat to Hollow on Floor
10 Flat to Superman on Floor
10 Kip Swings on Bar
5 Kip/Press Down…
WEEK 17 - 1
EMOM 12 Min
(Every Minute on the Min for 12 Min / Alternating)
Min 1: Max Bar/Ring Muscle Ups…
5 Minutes of Pullover Practice
then
7 Min AMRAP
(Get as far as you can in 7 Min)
1 Handstand Push Up…
7 Min EMOM
3-6 reps of the following complex performed every minute for 7 min:
2 second L-Hold…
7 Min Handstand Hold Practice
Put 7 min on the clock and practice holding a handstand or kicking up into a handstand…
Street Parking Level 1 Push Up Program: Session 2
3 X 10 DEFICIT PUSH UP FROM KNEES
3 X 10-15 DUMBBELL BENCH…
2020
WEEK 52-29
On a 5 Min clock:
Active Bar Hang
*Every time you drop from the bar, complete 20 Shoulder Taps (handstand, pike, plank)…
7 Minutes for Handstand Walk Practice
Handstand Walk Pyramid in 5-ft Increments:
5-10-15-20-25-20-15-10-5…
EMOM x 7 min
(Every Minute on the Minute for 7 minutes)
10-sec Active Hang
5 Scap Pull Ups
5 Kip Swings…
EMOM 9 Minutes
(Every Minute on the Minute for 9 Minutes)
Min 1: 30 Seconds Plank Step Ups to Dumbbells
Min 2: 30 Seconds Push Up Tap + Tap…
3 Rounds for Quality
1 Minute Handstand Hold (against the wall)
10 Box Pistols Right
10 Box Pistols Left…
7 Min Handstand Hold Practice
Put 7 Min on the clock and practice a freestanding handstand…
WEEK 30-1
7 Min
Handstand Walk Away Practice
then
Every 30 Seconds for 10 Min:
3 Second Chin Over Bar or Rings Hold…
Part 1 - Handstand Technique Practice
Put 7 Min on the Clock and Work on one of the following:
• Kicking up into a handstand on the wall.
• Shoulder Taps in a handstand on the wall…
TEST #1:
1 Round Max Effort: Active Bar Hang until Failure
TEST #2:
1 Round Max Effort: Hollow Hold Until Failure…
7 Min EMOM
3-6 of the following complex performed every minute for 7 min:
2 Second L Hold
1 Kip Swing…
7 Min
Handstand Walk Away Practice
then
Every 30 Seconds for 10 Min:
3 Second Chin Over Bar or Rings Hold + 1 Muscle Up…
5 Min Pull Over Practice
then
EMOM x 16 MIN
(Every Min on the Min for 16 Min):
MIN 1: 8-12 Toes to Bar
MIN 2: 10-16 Pistols..
Headstand Press to Support Practice
then
7 Min EMOM
3-6 of the following complex performed every minute for 7 min:
2 Second L Hold…
EMOM 7 Min
(Every Minute on the Minute for 7 Minutes)
3-5 Pull Ups
1-3 Muscle Ups
then
Dip Practice…
7 Min EMOM
(Every Min on the Min for 7 Min)
3-5 Handstand Push Ups
then
For Time
100 Foot Handstand Walk…
7 Min Handstand Practice
then
4 Rounds (Not for Time)
15 Handstand Push Ups
30 Alternating Pistols (One Legged Squats)
50 Double Unders…
5 Rounds
30 Second Handstand Hold (on the wall)
15 Pull Ups
THEN
To Finish:
Tabata Hollow Rock…
12 Min EMOM
(Every Min on the Min for 12 Min / Alternating)
Min 1: Max Bar/Ring Muscle Ups
Min 2: 8 Seated Box Jumps
Then…
7 Min EMOM (Every Minute On The Minute)
2-5 Slow Lower / Pause / Kipping HSPU
Then
7 Min AMRAP
Toes to Bar…
Muscle Up Negatives
20 Reps SLOW Muscle Up Negatives
You may do these unassisted, with a band,
with feet on the box, or even with your feet on the ground…
EMOM 7 Minutes
Every Min on the Min for 7 Min
1 Kip Swing
1 Kip Swing with Press Down
1 Kip Swing with Press Down/Pull to Hips
1 Bar or Ring Muscle Up…
Headstand Press to Support Practice
Put 7 Min on the clock and practice one of the variations of a controlled raising of the lower body into a headstand position.
4 X MAX PIKE HANDSTAND PUSH UP
4 X 12 OVERHEAD TRICEP EXT
3 X 1 MIN HANDSTAND HOLD
then
4 SETS of 3 STRICT PULL UP
7 Min EMOM
3-6 of the following complex performed every minute for 7 min:
2 Second L Hold
1 Kip Swing
1 Toes to Bar…
Street Parking Level 1 Push Up Program: Session 2
3 X 10 DEFICIT PUSH UP FROM KNEES
3 X 10-15 DUMBBELL BENCH
3 X 15 HIP BRIDGE
6 x 20 SECOND BOTTOM PLANK HOLD
This specific workout is from the Toes to Bar Extra Program.
TEST #1:
1 Round Max Effort: Active Bar Hang until Failure
TEST #2
1 Round Max Effort: Hollow Hold Until Failure…
7 Min - Handstand hold practice
then
EMOM 10 Min
2 Kip Swings
2 Toes to Bar
2 Bar/Ring Muscle Ups…
10 Sets of 3-5 Strict or Banded Strict Pull Ups
Rest as Needed Between Sets
THEN
8 Rounds (4 min total)
10 Seconds ON - 20 Seconds OFF ….
2019
Week 52-29
EMOM 10 Min
(Every Minute on the Minute for 10 Min)
3-5 Strict Handstand Push Ups
5 High Box Jumps
Both movements performed each minute
AMRAP 10 MIN
(As Many Reps as Possible in 10 Min)
1 V-Up
1 Glide Kip/Bar Muscle Up
1 Bar Dip….
3 Rounds
25 Tuck-Ups
15 Knuckle Push Ups
5 Candlestick Roll + Box Jump + Jump Off + Stick….
3 Rounds
The Goal: Go Unbroken - Don't Come Off The Bar
5 Kipping Pull-Ups
5 Hanging Blind Change
5 Toes to Bar….
EMOM x 12
(Every Minute on the Minute for 12 Min)
Min 1: 2-5 Bar Muscle-Up
Min 2: 12 Single Arm Medball Push-Ups….
EMOM 12 Min
Every Min on the Minute for 12 Min
Min 1: 30 Seconds Tucked Press to Handstand
Min 2: 30 Seconds Zombie Sit-Up + Backward Fold…
3 Rounds
The Goal: Go Unbroken - Don't Come Off The Bar
6 Kipping Pull Ups
6 Hanging Blind Changes….
EMOM 12 Min
(Every Minute on the Minute for 12 Min)
Min 1: 30 Seconds Hollow Hold
Min 2: 30 Seconds Knuckle Push-Ups…
AMRAP 15 Min
30 Hollow Rocks
20 Kipping Handstand Push Ups
10 High Jump Overs
5 Pull Overs
Goal is QUALITY over QUANTITY!…
EMOM 12 Min
(Every Minute on the Minute for 12 Minutes)
Min 1: 5 Candlestick Roll + Broad Jump
Min 2: 30 Seconds Max Handstand Walk Practice…
3 Rounds
5 Kipping Pull-Up + Tuck Up
20 Alligator Rolls (10 per side)
5 Box Jump to Right Leg
5 Box Jump to Left Leg
20 Hollow Rocks…
EMOM 14 Min
(Every Minute on the Minute for 14 Min)
Min 1: 10 Knuckle Push Ups
Min 2: 5 Candlestick Roll + Box Jump + Jump Off + Stick…
Skill Focus: Basic Bar Connections
EMOM 8 Min
(Every Min on the Min for 8 Min)
1 Bar Muscle Up
3 Casts
3 Bar Dips
1 Forward Roll Dismount….
4 Rounds
1:00 Low Ring Plank
10 Strict Pull-Ups
10 Low Ring Push-Ups
Subs and Modifications:
Regular Plank
Ring Rows
Regular Push-Ups
AMRAP x 12 Min
(As Many Rounds and Reps as Possible in 12 min without sacrificing FORM)
5 Tucked Press to Handstand
10 Candlestick Roll + Box Jump
20 Alternating Toe Taps
Skill Focus: Toes to Bar
EMOM 8 Min
(Every Minute on the Minute for 8 Minutes)
20 Seconds Max Reps Toes to Bar
2 Rounds
30 Seconds Plank
10 Scapular Push Ups
10 Per Leg - Forward to Backward Swinging Kicks
10 Low Tuck to Standing Pike Extensions….
3 Rounds
The Goal: Go Unbroken - Don't Come Off The Bar
5 Kipping Pull-Ups
5 Hanging Blind Changes
5 Toes to Bar
Go To Failure - Active Bar Hang
Rest 2 Min Between Rounds…..
AMRAP 15 MIN
30 Weighted Sit-Ups
20 Kipping Handstand Push-Ups
10 High Jump Overs
5 Strict Pull-Up + Horizontal Leg Lift
WEEK 30-1
EMOM x 12
(Every Minute on the Minute for 12 Min)
Min 1: 2-5 Bar Muscle-Up
Min 2: 12 Single Arm Medball Push-Ups
Skill Focus: Spacial Awareness….
12 Min EMOM
Min 1: 40 SecAlternating Jumping Lunges
Min 2: 40 Sec Hollow Pulses
Min 3: 40 Sec OH DB Alt Shoulder Extensions
2 Rounds:
10 Banded Pass Throughs
30 Seconds Low Tuck to Standing Pike Extensions
1:00 Box Pigeon (Right + Left)….
2 Rounds
10 Forward to Backward Swinging Kicks
30 Seconds Weighted Back to Bench Shoulder Stretch
10 Banded Pass Throughs….
2 ROUNDS
30 Seconds Per Side: Box Pigeon
30 Seconds Bench Tricep Stretch
30 Seconds Low Squat to Standing Straddle Extensions
EMOM 15 Min
(Every Minute on the Minute for 15 Min)
Min 1: Tucked Hollow Heel Touches….
2 Rounds:
30 Sec Standing Pike with Alternating Bent Knees
10 Scapular Pull-Ups
10 Kip Swings
3 Rounds For Quality:
10 Hollow Hold + Banded Lat Pull Downs
5 Inchworm + 2 Push-Ups
2 Rounds
10 Low Squat to Standing Straddle Extensions
10 Cat + Cow
10 Forward + Backward Arm Circles
Low Squat to Standing Straddle Extensions
1. Begin in a low, wide squat. Hands on the floor in front of you.
2. Slowly, lift the glutes into the air, until you straighten out the legs.
2 Rounds:
30 Sec Standing Pike with Alternating Bent Knees
30 Sec Lying Twist
10 Forward + Backward Arm Circles
EMOM x 12:
30 Sec Max Effort Push-Ups with Feet Elevated
1 Min Max Effort Dual Dumbbell Shoulder to Overhead Press
2 Rounds
10 Low Tuck to Standing Pike Extensions
30 Seconds Weighted Wrist Extensions - Palm Down (Right Arm)
30 Seconds Weighted Wrist Extensions - Palm Down (Left Arm)
30 Seconds Bench Tricep Stretch
Low Tuck to Standing Pike Extensions:
1. Begin in a low, tucked position on the ground: Feet together, glutes to heels, hands on the floor near your….
2 Rounds:
30 Seconds Standing Pike with Alternating Bent Knees
10 Side to Side Swinging Kicks (Right + Left)
10 Banded Pass Throughs
EMOM 6 Minutes
(Every Minute on the Minute for 6 Minutes)
Min 1: Continuous Effort Plank Dumbbell Rows (Use heavy weight)
Min 2: Continuous Effort Toes to Sky
One time through for QUALITY
5 Quality Cartwheels
Rest as Needed
5 Minutes of Practice: Handstand Shoulder Taps Against the Wall
Rest as Needed
5 Quality Forward Rolls from a Handstand against the wall
EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)
Min 1: 30 Seconds Planché Plank
Min 2: 30 Seconds Dual Dumbbell Lat Raises (Moderate weight)
Min 3: 30 Seconds Bicycles
3 Rounds for Quality
Rest as Needed Between Rounds
30 Seconds Continuous Work: Box Handstand Shoulder Taps
3 Forward Rolls from High Box
10 Headstand + Pike Extensions
3 Rounds for QUALITY
10 Alternating Dumbbell Curl + Overhead Press (As heavy as possible)
10 Zombie Sit-Ups + Backward Fold
20 Hollow Pulses
EMOM x 6:
Every Minute on the Minute for 6 Minutes. Move at a moderate pace the entire time.
40 Seconds: Continuous Work: 1 Wall Walk + 0:10 Handstand Hold
40 Seconds: Continuous Work: Kick-Up to Handstand Hold Practice
EMOM 9 Minutes:
Min 1: Rebounding Straight Jumps (As high as possible + pointed toes)
Min 2: Tucked Hollow Hold
Min 3: Inchworm + 1 Push-Up
3 Rounds for Quality
Rest as Needed Between Rounds
10 Alternating Box Handstand Leg Lifts
10 Straddle Headstand to Extension
5 Forward Rolls
2 Rounds:
10 Forward to Backward Swinging Kicks (On right + left)
30 Seconds Tricep Bench Stretch
30 Seconds Standing Pike with Alternating Bent Knees
3 Rounds for Quality
10 Hollow Hold + Banded Lat Pull Downs
10 Zombie Sit-Up + Backward Fold
10 Candlestick Roll + Tuck Jump
3 Rounds for Quality
5 Wall Walk + 5 Second Hold at the Top
10 Box Handstand Shoulder Shrugs (Hold 2 seconds at top and bottom)
5 Cartwheels
Part 1:
2 Rounds
10 Banded Pass Throughs
:30 Bench Shoulder Stretch
10 Low Tuck to Standing Pike Extensions
PART 2:
EMOM 12 Min (Alternating Minutes)
Min 1: Hanging Tuck Pulses
Min 2: 30 Seconds Hollow Hold
Min 3: Dumbbell Push-up + Alternating Row (Heavy Weight)
Part 3:
2 Rounds - NOT for Time
1:00 Feet Elevated Plank
10 Tripod + Alternating Leg March
1:00 Headstand Hold
Complete 3 Rounds:
10 Flat to Hollow on Floor
10 Flat to Superman on Floor
10 Kip Swings on Bar
5 Kip/Press Down
7 Min AMRAP
1 Pull Up
1 Toes to Bar
2 Pull Ups
2 Toes to Bar
3 Pull Ups
3 Toes to Bar -
Keep adding 1 per movement per round.
Accumulate Max Hold in 5 min:
Top of Push up on Rings or TRX Bands
7 MIN Headstand Press to Support Practice
then
7 Min EMOM
3-6 of the following complex performed every minute for 7 min:
2 Second L Hold
1 Kip Swing
1 Toes to Bar
then
Accumulate 3 Min in a Pike Plank Hold
7 Rounds
3 Hollow Arch on Bar with Box Blocking Legs
5 Kip SwingsWatch video for best description of the box hollow/arch drill.
7 Min AMRAP
2 Strict Pull Ups
3 Kipping Pull Ups
4 Rounds
30 Seconds Hollow Plank
30 Seconds Rest
30 Seconds Weighted Hollow Hold
30 Seconds Rest
7 Min AMRAP
Pike Handstand Walk Arounds
RX +: Add a single plate or small stack of plates on 2 sides of the box.
Rest when needed!
Score : Total number of trips around the boxFor this you will have your feet on the box in a pike position - hips over shoulders and hands.
ALLLLL of the Skills AMRAP
30 Min AMRAP
(Quality over Speed Here Guys)
1 Muscle Up or Scale
2 Dips
3 Shoot Throughs
4 Strict Toes to Bar
5 Pistols (Per Leg)
10 Shoulder Taps (per hand) OR 10' Handstand Walk Unbroken
4 Sets of 8
Deficit Handstand Push Ups
or
Deficit Pike Handstand Push Ups
Doesn't have to be unbroken but should be in no more than 3 sets each time.
Do a deficit even if it is small.
No score for this. Just DO IT!
7 Min Hip Up Pulls to Rings/Bar
See demo video for options
No set number to do - but shoot for doing sets of 3 or so each time.
The idea here is to learn that we must lean back in the pull and lead with the hips on the muscle up.
In the demo video you will see an option for lower rings with hips on a box. You can practice with a normal kip on high rings.
You can also practice a straight arm hips to bar swing on the pull up bar.
2021
Week 47 - 18
Halting Snatch Deadlift - 4x3
Pause for 3 seconds with bar at mid-thigh
Rest 1 minute between sets
then
Muscle Snatch - 4x2
Rest 1 minute between sets…
Power Clean
15 Minutes to find a Heavy Single
then
With 75% of the heaviest clean from Part 1-
You will try to get as far as possible -
1 Power Clean
Rest 2 Min…
Every 2 Minutes for 20 Minutes (10 Total Sets)
Reverse 3 Position Snatch
Floor
Knees
High Hang
Part 1
5 x 3 Hang Muscle Clean
then
Part 2
1 Set of (1+1) Every 90 Sec for 15 Min
Hang Power Clean + Front Squat…
3 Sets of 6 Reps (2 Reps at Each Position):
3 Position Muscle Snatch
High Hang (Pockets)
Hang (Above Knees)
Floor (Mid-Shin)…
Part 1:
Every Other Min for 12 Min
(6 Sets Total)
3 Squat Cleans
2 Thrusters
1 Jerk
Rest 3 Min Before Part 2…
5 Sets
3 Position Clean (Building Lightly)
3 Positions =
High Hang
Hang (Just Above the Knee)
Floor…
Take 20 Minutes to Find a Heavy "Single" of the Following Complex:
Full Clean + Front Squat…
Week 17 - 1
Sotts Press (5 x 3)
then
EMOM 14 Min:
Min 1: 3 Behind the Neck Push Press with a Snatch/Overhead Squat Grip…
2020
WEEK 52-29
Muscle Snatch (5 x 3 (Moderate Weight))
then
Power Snatch (6 x 1 (One every 90 seconds for 9 min))…
Every 2 Min for 20 Min
(10 total sets)
Complete the following complex
As Heavy as Possible:
1 Power Clean…
EMOM - As FAR as you can get!!
Everyone will start with the empty bar -
Every Minute you will perform:
1 Hang Squat Snatch…
Clean + Front Squat + Thruster (20 Min to Go Heavy )
As an unbroken complex:
Full Clean
Front Squat…
Power Clean (15 Min to find Touch and Go Double)
then
3 MIN AMRAP
(As Many Reps as Possible)…
Snatch (Every :90 for 15 Min (10 Rounds))
then
Pause Snatch Pull (5 x 3 (use 80% of heaviest snatch))…
Tall Cleans (3 Sets of 5 (Lightly Building))
then
Clean Pull + Clean (7 Sets of 2. 2 = 1 Clean Pull + 1 Full Clean)…
Power Snatch (18 Min - 1 Every 90 Seconds)
This one ends up being 12 reps. You'll go at 0:00, 1:30, 3:00, 4:30, 6:00…
Power Clean (15 Min to find a Heavy Single Rep)
then
With 75% of the heaviest clean from Part 1-
You will try to get as far as possible -
1 Power Clean…
WEEK 30-1
Hang Muscle Clean (5 x 3)
then
Hang Power Clean + Front Squat (10 total Sets of 1+1) - 1 Every 90 Seconds)…
Snatch Pull + Hang Snatch (7 x 2 (2 = pull + snatch))
then
Snatch Grip Deadlift (5 x 3 Tempo 1-1-3-1)…
3 Position Muscle Snatch (3 x 2 Reps at Each Position - Building)
High Hang (Pockets)
Hang (Above Knees)
Floor (Mid-Shin)…
Hang Muscle Clean (5 x 3)
then
Hang Power Clean + Front Squat (10 total Sets of 1+1) - 1 Every 90 Seconds)
1 Hang Power Clean…
Behind the Neck Press + Overhead Squat (3 x 5)
1 Press + 1 Overhead Squat = 1 Rep
then
Overhead Squat (16 min to find a heavy set of 5)…
Muscle Snatch + Overhead Squat (3 Muscle Snatch + 2 Overhead Squats)
then
Snatch (EMOM 20: Min 1: 2 Snatch Pulls / Min 2: 1 Snatch)…
Tall Cleans (3 Sets of 5 (Lightly Building))
then
Clean Pull + Clean (7 Sets of 2. 2 = 1 Clean Pull + 1 Full Clean)
then…
Power Snatch (1 Rep Every 90 Seconds for 12 Min (8 total reps))
then
Snatch Balance (5 x 3)…
Power Clean
(15 Min to find Touch and Go Double)
Score is heaviest set of 2 (must be touch and go - so no dropping).
3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
Power Cleans…
Push Press (6 x 3 (Building))
Then
10 Min EMOM (Every Minute on the Minute for 10 Min)
Min 1: 5 Heavy Dumbbell Jerks…
Snatch + Hang Snatch
(15 Min to Find Heaviest Single (Full + Hang))
Then
Behind The Neck Jerk (5 x 5)…
Clean + Front Squat + Thruster (20 Min to Go Heavy )
As an unbroken complex:
Full Clean
Front Squat
Thruster…
Set a clock for 30 Minutes:
At 0:00 - 5 Power Cleans
At 3:00 - 5 Power Cleans
At 6:00 - 5 Power Cleans…
Perform the following complex every other minute on the minute
for 10 minutes: (5 Total Sets)
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch…
5 Sets
3 Position Clean (Building Lightly)
3 Positions =
High Hang
Hang (Just Above the Knee)
Floor…
EMOM 14 MIN
(Every Min on the Min for 14 Min)
1 Clean + 2 Front Squats
then
1 1/4 Front Squat (3 x 4)…
Sotts Press (5 x 3)
then
EMOM 14 Min:
Min 1: 3 Behind the Neck Push Press with a Snatch/Overhead Squat Grip
Min 2: 1 Overhead Squat
5 Sets
3 Front Squats
3 Push Jerks
then
Clean and Jerk (15 Min Clock to Establish a Heavy Single)…
Tall Snatch (3 x 5)
then
Hang Snatch (1 x 2 (Take 15 Min to Find a Heavy Double))
then
Snatch Hang Pull (4 x 3 Tempo - 3 - 1 - 1)
Behind the Neck Press + Behind the Neck Push Press
(5 x 3 Behind the Neck Strict Press + 3 PP)
then
Overhead Squat (8 x 2 (2 Reps Every 90 Seconds for 12 Min))
2019
WEEK 52-29
3 Position Muscle Snatch (3 x 2 Reps at Each Position - Building)
then
Power Snatch (8 x 1)
then
Behind the Neck Shoulder Press (30 Reps)
Hang Muscle Clean (5 x 3)
then
Hang Power Clean + Front Squat (10 total Sets of 1+1) - 1 Every 90 Seconds)
then….
Behind the Neck Press + Overhead Squat (3 x 5)
then
Overhead Squat (16 min to find a heavy set of 5)
then…
Muscle Snatch + Overhead Squat (3 Muscle Snatch + 2 Overhead Squats)
then
Snatch (EMOM 20: Min 1: 2 Snatch Pulls / Min 2: 1 Snatch)
Tall Cleans (3 Sets of 5 (Lightly Building))
then
Clean Pull + Clean (7 Sets of 2. 2 = 1 Clean Pull + 1 Full Clean)…..
Power Snatch (1 Rep Every 90 Seconds for 12 Min (8 total reps))
then
Snatch Balance (5 x 3)…
Snatch + Hang Snatch (15 Min to Find Heaviest Single (Full + Hang))
One Full Snatch from the Ground + One Hang Snatch from Above the Knee…
then
Behind The Neck Jerk (5 x 5)
Clean + Front Squat + Thruster (20 Min to Go Heavy )
As an unbroken complex:
Full Clean
Front Squat
Thruster….
Overhead Squat (15 Min to Establish 2 Rep Max)
then
Front Squat (6 Min EMOM x 4 Front Squats)
The instructions from Coach Julian for this one are "pick a weight that scares you to finish".
Snatch + 2 Overhead Squats (1 Set every 2:30 for 7 Sets)
Complete 1 Full Snatch from the Ground + 2 Overhead Squats
Single Leg Deadlift (10 -1 (per side / alternating))
Don't mind the 10x1 in the instructions, use the same weight the whole time.
Clean and Jerk (7 x 2 (Build Every 2 Min))
You will hit 2 reps every 2 min. These can be singles or strung together. If you do singles it MUST be a quick re-set and go.
4 x 8-12 Reps
Glute Hamstring Raise (Unweighted)
or
Barbell Good Morning
Sotts Press (5 x 4)
From the bottom of the squat you will press the bar up into locked out position to mimic bottom of overhead squat or snatch catch position.
Hang Snatch (7 x 3 (1 set every 3 min))
For these reps we are looking for 3 in a row each time without dropping. You will get significant rest between sets so that is an indication you should push to go with something that is heavy for you!
1 Push Press + 2 Jerks (7 x 3 of the complex (1 Push Press + 2 Jerks))
Perform 1 Push Press
+
2 Jerks
As a complex
then
Push Jerk (EMOM 5 MIN - 5 REPS)
Every minute on the minute perform 5 reps of a push jerk….
Hang Clean (8 x 2 (Every 2 Min for 16 Min))
For these cleans we are ideally looking for a full clean each time! This means you will land in the bottom of a squat and stand up before the next rep.
Thruster (6 x 3 Building)
For these sets you may take the bar from the ground or from a rack. If you take the bar from the ground - it is acceptable to do a squat clean straight into your first thruster. It is also ok for you to do a power clean and then go into your first thruster.
You will rest 2 min or so between sets. The goal is to go heavier for each one.
WEEK 30-1
Seated Box Jumps
Put 10 Min on the clock and work on this movement. Start low and add height as you are comfortable. If you are unable to add much height - try hitting one every 30 Seconds - 1 min at a moderate height.
then…
Power Snatch (8 x 1 / 6 x 1 / 4 x 1 / 2 x 1)
Single Arm Dumbbell Overhead Squat 4 x 10
Warm Up weight
Overhead Squat (20 Min to find Heavy 5 Rep)
Score is heaviest set of 5.
Muscle Clean (5 x 3 (3= ground, below knee, above knee))
This movement is all about the UP portion of the clean.
Power Clean (7 x 2)
1 Set every 2:30
Push Press (4 x 5)
4 Sets of 5 - Start difficult and add weight if you feel you can. Rest as needed between sets.
Push Jerk or Split Jerk (4 x 1)….
Snatch (2 Reps Every 2 Min for 10 Rounds (20 Min))
This is meant to be 2 singles with minimal rest between reps every 2 min.
Hip Extensions
4 x 15
Rest as needed between rounds.
Every 3 Min for 18 Min
3 Snatch Grip Behind Neck Push Press
2 Overhead Squats
1 Snatch Balance
Glute Hamstring Raise
3-5 Sets….
Clean + Hang Clean + Front Squat (7 x 3 (3=clean+hang clean+front squat))
To be performed as a complex without breaking.
For this complex you will hold onto the bar for all 3 reps without breaking. Both cleans are meant to be full cleans which means you will perform them as a squat clean and land in that squat position…..
Hang Snatch + Overhead Squats (Every 2 Min for 20 Min + weight each time)
1 Full or Power Snatch from the Hang + 2 Overhead Squat
Make sure to warm this up before you start the clock. The first set should be manageable but more than a warm up weight for you.
Behind Neck Snatch Grip Push Press (5 x 8)….
Hang Power Clean (6 x 2)
Rest as needed between sets. Add weight if technique is sound and lifts are successful.
For Time
20 Power Cleans with 70-80% of your last successful double from part 1
Score is time - list weight in comments.
Push Jerk (6 x 3)
You may also do split for these if you would like - there is a separate place to score it if you do.
Front Squat (5 x 5 )
For these reps you can start with the final weight you used for the 6 x 3 Jerk - or if your squat is not as strong yet - you may choose to go down…..
Muscle Snatch (4 x 3 (Light and Building))
This is meant to be more of a warm up and you will add weight each set.
Rest as needed between sets.
Power Snatch (10 Min EMOM x 1 Rep)
Goal for this is to go up in weight each time but not to miss. Start in the right spot and make smart jumps! If you want to keep going every minute past 10 min until you miss - that is fine too.
Overhead Squat (6 x 3)
For these reps you will add weight each set if you are still moving well and hitting range of motion. If this movement is new for you and you simply can't add much weight - you may do sets of 5 so that you get more total reps in.
Behind the Neck Push Press (5 x 5)
Bar starts on the back rack - perform a dip - drive - pressYou may use the same weight for all of these sets. Something challenging but manageable and one you are comfortable lowering each time.
Tall Jerk (4 x 4)
Starting with the bar just above the head - push under to lockout - stand.For this movement you will use a pretty light - for the first set even empty - bar. You will press it about half way up - just above the forehead. Then you will pause and then BAM!!! Press yourself down SUPER fast to lockout!
Clean and Jerk (7 x 2 (singles <10 sec rest between singles))
Rest as needed between sets. Add weight as technique allows. Clean may be power or full.
For this you are doing 7 x 2 (1-1) so that means you don't have to hold onto the bar as touch and go sets.
Hang Snatch (6 x 3)
Rest as needed between sets. Do not count warm up sets. Make sure you get at least 6 sets in that are challenging for you, but only go as heavy as you can move WELL.
Snatch Balance (5 x 2)
Lower the weight back down to roughly the weight you counted as your first working set for Part 1. This will be HIGHLY dependent on your comfortability with this movement.
Hang Clean (6 x 2)
Rest as needed between sets. Every set should be heavy, go up as you are successful and moving well.
Clean Pull (5 x 3)
Use the weight that you finished your heaviest set of 2 hang cleans.
This part of the movement is just the UP part of the clean. It is basically a clean deadlift and a shrug.
2 Push Jerk + 1 Split Jerk (6 x 3 (3=2 Push + 1 Split))
Done as an unbroken complex. For this one we want to see GOOD technique. So only add weight if you are confident in your movement.
Front Squat (5 x 3)
Start with the weight from your last jerks! Add weight as you are able.
Rest 2-3 min between sets.
Muscle Snatch (5 x 3 (Moderate Weight))
The muscle snatch is all about the UP portion of the snatch! It will start with a controlled pull off the floor, followed by a powerful jump, shrug - and then pulling the bar up the body and punching to lock out. There is no pull under or re-bend of the knees on this movement.
Power Snatch (6 x 1 (One every 90 seconds for 9 min))
Pick a weight you can hold across all 6.
Rest 1 min to change weight before the next part.
Power Snatch (4 x 1 (One every 90 seconds for 6 Min))
Add weight for the next 4. Still one every 90 seconds.
Rest 1 min and add weight before the next part.
Power Snatch (2 x 1 (One every 90 Seconds for 3 Min))
Go up in weight one more time for these last 2 reps.
If you are feeling it you can go up between these 2 also.
Power Clean + Hang Power Clean (7 x 2 (2=ground+hang))
You may choose a weight that will be challenging for all 7 sets or you may add weight as you go and feel good.
Clean Pull (5 x 4)
You will do this at 125% of your heaviest lift from the complex before.
Glute-Ham Raises (4 x 6 May sub with good mornings if necessary )
Really what we are looking for here are TEMPO GHRs or Good Mornings. GHR if you have a buddy to hold the feet on the ground or if you have a GHD. Otherwise you are doing good mornings with the bar on your back (light since these are tempo).
Snatch + Overhead Squat (1 Set every 90 Seconds for 12 Min)
Behind the Neck Shoulder Press (4 x 10)
COMPLEX: 3 Front Squats - 2 Push Press - 1 Jerk (6 Sets of 6 Reps (3+2+1))
Unbroken Complex:
3 Front Squats
2 Push Press
1 Jerk (Power or Split)Rest as needed between sets.
Overhead Squat (6 x 3)
How heavy you go for this workout and whether or not you add weight each time will be completely up to how comfortable you are with this movement. If you are super new to this movement - DON'T GET FRUSTRATED!!
You are strong enough - its about position and mobility! So don't go heavier with crappy positioning just to suit your own ego!! Practice good positions first!
PUSH PRESS
(5 x 5)
This will be 5 sets of 5 reps (unbroken). Rest as needed between sets!
For this movement - you will dip with the bar on the front of your shoulder with the elbows slightly in front. Make sure the rib cage is pulled in tight and chest is up. The bar needs to be kind of against the neck - securely on the shoulder.
Power Snatch (18 Min - 1 Every 90 Seconds)
For the power snatch reps you will want to warm up to a challenging weight before you start - nowhere near a 1 rep max, but something that is getting up there for you.
Power Clean (7 x 3 (1-1-1))
So this will be 7 sets of 3 singles with 10 seconds rest between. You will rest as needed between sets.
Do not count any warm up sets as part of it. Make sure you are at a weight that is challenging for you before you count it toward those working sets. Roughly 75-80% of your 1 rep max is a good gauge.
You can go up each set if you would like , or pick something challenging and stay. If you are new to this movment, only go as heavy as allows for good movement.
2 Push Press + 1 Jerk (15 Min to Find Heavy Complex)
2 Push Press
+
1 Push or Split JerkNo set amount of sets you need to do for this one. Warm up well and then start the clock. Add weight in as large or as small of sets as you would like. The goal is to find the heaviest set you can complete the complex as possible. (As always with good movement).
2021
Week 47 - 18
Following a 30 minute clock:
0:00 - 5 Barbell Back Squat
3:00 - 5 Barbell Back Squat
6:00 - 5 Barbell Back Squat
10:00 - Max Reps (Single Set) - Barbell Back Squat…
Tempo Front Squats
4 Sets of 4 Reps
then
Every 3 Minutes for 15 Minutes
5 Bench Press
12 Bench Jump Overs
Following a 30 minute clock:
0:00 - 5 Front Squats
3:00 - 5 Front Squats
6:00 - 5 Front Squats
10:00 - Max Reps Front Squats…
Start a Running Clock:
at 0:00 -
10 Back Squats (something that feels very challenging for 10 reps)
then
Max Tempo Push Ups…
Following a 30 minute clock:
0:00 - 5 Back Squats
3:00 - 5 Back Squats
6:00 - 5 Back Squats
10:00 - Max reps Back Squat (SINGLE SET)…
Following a 30 minute clock:
0:00 - 5 Front Squats
3:00 - 5 Front Squats
6:00 - 5 Front Squats…
Part 1:
Every 3 Minutes for 15 Minutes (5 Total Sets):
4 Deadlifts
10 Pull Ups
Rest 3 Min Before Part 2…
Week 17 - 1
Start a Running Clock:
at 0:00 -
10 Back Squats (70% of 1RM or something that feels very challenging for 10 reps)…
Back Squat (4 x 6 (Six Reps Every Other Min for 8 Min))
then
Shoulder Press (4 x 6 (Six Reps Every Other Min for 8 Min))…
Back Squat (4 x 6 (Perform 6 reps Every Other Min for 8 Min))
These should be done at the same load, roughly 70-80% of your 1RM…
Front Squat (4 x 6 (6 Reps Every Other Min for 8 Minutes))
then
Shoulder Press (4 x 5 (5 Reps Every Other Minute for 8 Min))…
Deadlift (6 x 4)
Take 20 minutes to complete all six sets so rest 3-4 minutes between sets…
Pause Back Squat (4 x 5 - 4 Sets (one set every 5 min for 20 min))
3 Second Pause in the bottom…
2020
WEEK 52-29
Front Squat (7 x 3)
Do all 7 sets of this first before moving onto the Bench.
Rest around 2 minutes between sets…
5 Sets
4 Back Rack Reverse Lunge, RIGHT
4 Back Rack Reverse Lunge, LEFT
Rest 1 minute between sets…
Every 3 minutes for 15 minutes:
(5 Total Sets)
3 Heavy Deadlifts (85-90% of 1RM)
15 High Box Jumps*…
Back Squat (5x7)
Every OTHER Minute on the Minute for 10 minutes perform 7 Back Squats (5 sets)…
Front Squat (5 x 5 (Every 2 Min for 10 Min))
then
Every 30 Seconds for as long as you can last (up to 10 Min)…
Start a Running Clock:
at 0:00 -
10 Back Squats (70% of 1RM or something that feels very challenging for 10 reps)
then
Max Tempo Push Ups (see description)…
Pause Bench Press (6 x 5)
3 Second Pause at the Bottom
then
3 x MAX REPS Push Ups (3 x Max REPS)…
WEEK 30-1
Front Squat (Every Other Min for 10 Min - 7 Reps)
then
Shoulder Press (Every other Minute for 10 Min - 7 Reps)…
Deadlift (5 x 7 (Every Other Min on the Min for 10 Min))
then
Bench Press (4 x 8 (Every Other Min on the Min for 8 Min))…
Following a 30 Minute Clock:
0:00 - 5 Back Squats
3:00 - 5 Back Squats
6:00 - 5 Back Squats…
Following a 30 minute clock:
0:00 - 5 Front Squats
3:00 - 5 Front Squats
6:00 - 5 Front Squats
10:00 - Max Reps Front Squats…
Part 1:
Every 3 Minutes on the Minute for 15 Minutes (5 Total Sets):
4 Deadlifts (Same load)
10 Pull Ups…
Back Squat (4 x 6 (Set of 6 Every Other Min for 8 Min))
then
Bench Press (4 x 6 (Set of 6 Every Other Min for 8 Min))…
Front Squat (4 x 6 (6 Reps Every Other Min for 8 Minutes))
then
Shoulder Press (4 x 5 (5 Reps Every other minute for 8 Min))…
Deadlift (6 x 4)
then
4 Rounds (Not for Time)
8 Single Leg Deadlifts Left Leg
8 Single Leg Deadlifts Right Leg…
Part 1:
Every OTHER Minute on the Minute for 10 minutes:
7 Back Squats
Part 2:
Every OTHER Minute on the Minute for 10 minutes:
7 Bench Press…
Front Squat (5 x 3 (One Set Every 3 Min for 15 Min))
then
Part 2
Complete 60 Strict Pull Ups in as few sets as possible…
Deadlift (5 x 7 (Every Other Min on the Min for 10 Min))
then
Bench Press (4 x 8 (Every Other Min on the Min for 8 Min))
then…
Front Squat (5 x 5 (Every 2 Min for 10 Min))
Rest 2 Min Before Chin Up Portion.
then
AMRAP (As Many Reps As Possible)
Every 30 Seconds for as long as you can last (up to 10 Min)
3-5 Unbroken Chin Ups…
Start a Running Clock:
at 0:00
10 Back Squats (70% of 1RM or something that feels very challenging for 10 reps)
then
Max Tempo Push Ups (see description)…
Every 3 minutes for 15 minutes:
(5 Total Sets)
3 Heavy Deadlifts (85-90% of 1RM)
15 High Box Jumps*
Shoulder Press (8-7-6-5-4-3-2-1)
Rest 60 Seconds between sets. Use the same load for all…
Pause Back Squat
(4 x 5 - 4 Sets (one set every 5 min for 20 min))
3 Second Pause in the bottom
Then
For Time
400 Meter Farmer Carry…
Deadlift (4 x 5)
Set 1 at 0:00, Set 2 at 2:00, Set 3 at 4:00, Set 4 at 6:00.
Then
Deadlift (1 set x max reps)
This set will happen at 10:00 on the clock…
Front Squat (Every Other Min for 10 Min - 7 Reps)
Use the same load for all five sets,
spend at least 10 minutes building up to
your working weight which should be heavy but…
Following a 30 minute clock:
0:00 - 5 Back Squats
3:00 - 5 Back Squats
6:00 - 5 Back Squats
10:00 - Max reps Back Squat (SINGLE. SET)…
Following a 30 minute clock:
0:00 - 5 Front Squats
3:00 - 5 Front Squats
6:00 - 5 Front Squats
10:00 - Max Reps Front Squats
Part 1:
Every 3 Minutes on the Minute for 15 Minutes (5 Total Sets):
4 Deadlifts (Same load)
10 Pull Ups
Rest 3 Min Before Part 2
Back Squat (4 x 6 (Six Reps EMOM for 8 Min))
then
Shoulder Press (4 x 6 (Six Reps EMOM for 8 Min))
then
Thruster (8 x 3 (THREE Reps EMOM for 8 Min))…
Front Squat (4 x 4 (4 Sets of 4 Tempo Squats))
then
Every 3 Minutes for 15 Min
5 Bench Press
12 Bench Jump Overs…
Back Squat (4 x 6 (Set of 6 Every Other Min for 8 Min))
then
Bench Press (4 x 6 (Set of 6 Every Other Min for 8 Min))
then….
Front Squat (4 x 6 (6 Reps Every Other Min for 8 Minutes))
then
Shoulder Press (4 x 5 (5 Reps Every other minute for 8 Min))
then
Lungester (4 x 6 (6 Reps Every other minute for 8 min))
Deadlift (4 x 4)
then
4 Rounds (NOT FOR TIME)
8 Single Leg (Dumbbell) Deadlifts Left Leg
8 Single Leg (Dumbbell) Deadlifts Right Leg…
Part 1:
Every OTHER Minute on the Minute for 10 minutes:
7 Back Squats
Part 2:
Every OTHER Minute on the Minute for 10 minutes:
7 Bench Press
Deadlift (5 x 7 (Every Other Min on the Min for 10 Min))
then
Bench Press (4 x 8 (Every Other Min on the Min for 8 Min))
then…
2019
WEEK 52-29
Front Squat 5 x 3
(One Set Every 3 Min for 15 Min)
then
Complete 60 Strict Pull Ups in as few sets as possible.
Front Squat (5 x 5 (Every 2 Min for 10 Min))
then
Every 30 Seconds for as long as you can last (up to 10 Min):
3-5 Unbroken Chin Ups
Every 3 minutes for 15 minutes:
(5 Total Sets)
3 Heavy Deadlifts (85-90% of 1RM)
15 High Box Jumps*…..
Start a Running Clock:
at 0:00 -
10 Back Squats (70% of 1RM or something that feels very challenging for 10 reps)….
Pause Back Squat (4 x 5 - 4 Sets (one set every 5 min for 20 min))
then
For Time
400 Meter Farmer Carry
Front Squat (Every Other Min for 10 Min - 7 Reps)
then
Shoulder Press (Every other Minute for 10 Min - 7 Reps)…
Following a 30 minute clock:
0:00 - 5 Back Squats
3:00 - 5 Back Squats
6:00 - 5 Back Squats
10:00 - Max reps Back Squat (SINGLE. SET)….
Following a 30 minute clock:
0:00 - 5 Front Squats
3:00 - 5 Front Squats
6:00 - 5 Front Squats….
Every OTHER Minute on the Minute for 10 minutes:
7 Back Squats
then
Every OTHER Minute on the Minute for 10 minutes:
7 Bench Press
Shoulder Press (3-3-3-1-1-1-1)
then
Weighted Pull-ups (10 x 3 (Emom 10 Min - 3 Weighted Pull Ups))…
Sumo Deadlift (4 x 3 then 4 x 1)
then
10 Min AMRAP
Odd Object Front Squats
**Every Minute on the Minute
5 Odd Object Over the Shoulder…
Pause Bench Press (6 x 5)
3 Second Pause at the Bottom
THEN
10 Min EMOM
Odd Minutes: Max Reps Deficit Push Ups
Even: Max Sandbag Over the Shoulder…
Shoulder Press (5 x 10 (rest as needed))
Back Rack Lunge (6 x 5 (each side))
These are forward stepping lunges. You will do 5 on one side and then 5 on the other!
Deficit Deadlift
Deadlift while standing on plates or something that will add 3-5" to the pull. This is 6 sets of 3 - but don't try to do an aggressive tap and go. For this we would actually prefer almost a dead stop at the bottom…
10 Min AMRAP
2 Strict Press (DB or Barbell)
2 Chin Ups
4 Strict Press
4 Chin Ups
6 Strict press
6 Chin Ups...
Bench Press (6 x 3)
All sets should be heavy. If you feel you can go up - go up. If you want to stay consistent across all 6 - do that. If you peacock and need to go down - that is ok as well. You will put your heaviest set as your score.
Dumbbell Bench Press (4 x Max Reps)
For this you will choose a weight that will allow you to get at least 8-10 reps, but no more than 15 or so per set.
Pause Back Squat (6 x 3)
3 Second Pause in the bottom
6 Min AMRAP
Strict Dips
Must be done in sets of 3….
Shoulder Press (6 x 4)
For this movement you will start with the bar on the shoulder with the elbows slightly in front. Tighten the belly, squeeze the butt and lift the chest.
…
Deadlift (7 x 3 )
These are intended to be the same weight across all 7 sets. Warm up to about 80-85% if you know those numbers and see if you can hold that. Or if that is feeling light today - feel free to go a bit heavier.
WEEK 30-1
Bench Press (6 x 4 (Building Sets))
Rest 2 Min between sets.
Each set should be heavier than the last. Start with something heavy but that you are confident in. As always don't go too heavy if you don't have a spot or a SAFE way to bail.
Back Rack Reverse Lunge (6 x 6 (3 + 3))
Then
3 Min AMRAP
Odd Object Ground to Shoulder
Rest 3 Min
Then repeat
Shoulder Press (5 x 7)
Rest as needed between sets. Go up if you can!
Weighted Dips (4 x Max Reps)
Hold a weight between the legs, wear a vest or a belt with weight. Rest 4 Min Between Sets
Sumo Deadlift (6 x 5 (Building))
If these are new for you the main focus points will be - heels down, knees out, belly tight, bar close!
For Distance
7 Min
Max Distance Bear Hold Walk
Back Squat (3-3-3-2-2-1-1-1-1)
Goal for this one is to go up for each set! If you haven't tested what you are capable of for a single in a while - today is a great day to do that!
Rest as needed between sets!
Pistols (3 x 20)
Bench Press (7 x 3 + 9 Push Ups)
For this you will complete 3 Bench Press and then immediately get on the ground and do 9 BEAUTIFUL push ups. Build up that stamina after blasting the strength. It might seem too easy - until it's not.
Bent Over Dumbbell Row (3 x failure)
Dumbbell in each hand in the Bent Over Row position.
Deadlift (20 Min for 10 Rep Max)
For these reps you will start with the bar on the ground. Feet are under the hips. Weight is in the heels. Chest is up. Knees are bent slightly. Arms are straight. Belly tight.
Weighted Pull Up Negative (6 x 5)
5 second negative weighted pull up….
1 1/4 Back Squat (5 x 5)
All of the way down, part of the way up, back down, and UP!If you have been following the weekly power workouts you can refer back to May 20 of this year to get an idea of weight you should use for this workout.
Bent Over Row (5 x 10 (with a 3 second pause at top))
This 3 second pause will mean you need to go PRETTY light on these! We want that hold to basically be where the bar is in contact with your body so even go empty bar if you need to.
Deficit Deadlift (6 x 5 (Building))
Deadlift while standing on plates or something that will add 3-5" to the pullRest as needed between. Score is heaviest set.
Weighted Pistols (4 x 8 (Each Side))
Holding an object at the chest complete single leg squats.You will do an entire set of 8 on one leg and then rest a bit and then switch…..
Pause Bench Press (5 x 6)
3 Second Pause at the BottomFor these reps you will lay on the bench. Pull the shoulders back and down and make sure you can have your heels down on the ground or on some plates or something. KEEP the butt on the bench.
For Time:
30 Dips….
Shoulder Press (LIGHT 5 X 5)
Start light with these and use them as a warm up.
Shoulder Press (Heavy 5 x 3)
These sets should now be heavy! Add weight if you are successful to find the heaviest triple you can get for the day.
EMOM 10
(Every Minute on the Minute for 10 Min)….
Pause Back Squat (5 x 3)
3 Second Pause in the bottom
Accumulate 3 min Chin Over Bar Hang.
Overhand Grip.
Bench Press (5-5-3-3-3-1-1-1-1)
So today you are working up to some super heavy singles on the bench. Only do this if you have someone to spot you or some sort of safety net!
FOR TIME
400 Meter Heavy Object Carry for Time
Deadlift (6 x 5)
Add weight each set as long as you are still moving well.
Rest as needed between sets.
Weighted Hip Extension/Good Morning (5 x 8)
Use what equipment you haveFor these you will either hold a plate at the chest and perform the movement on a GHD or you will do a good morning with the bar on your back.
Back Squat (10 x 3)
For these reps the bar will be on the back. Feet are shoulder width apart and before you start the squat you should make sure that the chest is up, and belly is tight!
Rest as needed between sets. Shoot for about 2 min.
Weighted Pull Up Negatives (7 x 3)
Bench Press (7 x 3)
As always if you are benching alone make sure you do not put collars on the ends of your bars and don't go super heavy. Wrap your thumb around the bar and use a spot if at all possible!!
Bent Over Row (5 x 5)
For this lift you will set up in a deadlift position. Knees slightly bent, heels down, bar close to the body chest up and back flat.
Sumo Deadlift (7 x 3 (re-set each time no touch and go))
The sumo deadlift is a great movement that takes a little of the loading off of the lower back and really recruits the power of the hips/glutes! This movement is great for building strength in a different stance/position.
Weighted Dips (10-8-6-4-2 (Building if possible))
Hold a weight between the legs, wear a vest or a belt with weight.Score is weight you use for the last 2 reps.
For these dips you may do them on the rings, a stationary dip station, or even between to boxes etc.
Back Rack Lunge (5 x 10 (5/5))
For these back rack lunges you will do all 5 on one side and then all 5 on the other.
You do NOT need to step in and out on these. Get into a lunge position and stay there for 5 reps - then step in and switch sides!
Rest 2-3 min between sets.
Shoulder Press (5-5-3-3-1-1-1)
Score is heaviest single.
For this the goal is to go heavier with each set.
Rest 2 min between sets.
Metcon (Weight)
10 Bench Press
10 Strict Pull Up
9 Bench Press
9 Strict Pull Up
8 Bench Press
8 Strict Pull Ups
7 Bench Press
7 Strict Pull Ups
...
All of the way down to...
1 Bench Press
1 Strict Pull Up
Goal: Add weight for each bench. Do all sets of bench unbroken. Break pull ups as needed.
Score: Heaviest Bench Weight
DEADLIFT
(3-3-3-3-1-1-1)
For this one you will do 4 sets of 3 (not including warm up sets) and 3 sets of 1. Rest as needed between sets. Have a goal of going up in weight for each set.
Rest around 2 min between each.
Score you will put will be your heaviest single.
Back Squat (6 x 2)
For this you will do one set every 4 min. Add weight each time. The first set should be after you already warm up to a heavy weight!
Only go as heavy as you can maintain good form.
Deficit Deadlift (6 x 5)
Deadlift while standing on plates or something that will add 3-5" to the pullAdding a little extra depth to the pull of your deadlift will REALLY get the hamstring and glute GOING! Just make sure you only do these if you have the flexibility to get your back FLAT in the set up.
2021
WEEK 47 - 18
50 Front Squats
then
3 Rounds of
15 Seated Press
20 Supine Toe Touches
25 Bent Over Rows
30 Floor Press…
5 Rounds
10 Seated Press
10 Alternating Drag & Pull
30 Back Rack Lunges
Rest 1 minute between rounds
60 Sandbag Hop Overs
30 Bearhug Squats
20 Sandbag Toe Touch + Sit Ups
30 Push Up + Lateral Drag
Rest 2 Minutes…
10 Push Up + 180° Sprawls
10 Squat Clean Thrusters
9 Push Up + 180° Sprawls
9 Squat Clean Thrusters
8 Push Up + 180° Sprawls
8 Squat Clean Thrusters
...
Keep reducing by one rep all the way down to 1
100 Sandbag Over the Shoulders
Every minute on the minute starting at 1:00, perform 4 Lateral Burpees over the bag.
20 Minute AMRAP
20 Sandbag Hop Overs
15 Bent Over Slams
10 Front Rack Lunges
5 Sandbag Clusters
7 Minute AMRAP
7 Shoulder Squats (Right)
7 Shoulder Squats (Left)
14 Push Up + Lateral Drag
Rest 3 minutes, then
Repeat your score for time
6 Rounds
8 Lateral Burpees Over Sandbag
12 Ground to Overhead
16 Back Squats
Rest 1 minute between rounds
3 Rounds
25 Front Squats
12 Clean + Throw 6-8ft
25 Front Squats
Rest 2 minutes between rounds
20 Minute AMRAP
10 Seated Press
40 Sandbag Hop Overs
20 Side to Side Push Press
40 Sandbag Hop Overs
30 Bent Over Row
40 Sandbag Hop Overs
Every 3 Minutes on the Minute for 21 Minutes
(7 Rounds)
5-7 Clean + Lungester + Back Rack Thruster
14 Push Up + Lateral Drag
4 Rounds
20 Alternating Uneven Push Ups
16 Alternating Shoulder Squat Cleans
12 Toe Touch + Sit Ups
5 Rounds
16 Sandbag High Pull
8 Lateral Burpee Over Bag
12 Front Squats
8 Lateral Burpee Over Bag
16 Push Press
8 Lateral Burpee Over Bag
Rest 1 minute between rounds
18 Min AMRAP
1 Sandbag High Pull
1 Sandbag Sit Up
1 Sandbag Seated Press
2 Sandbag High Pull…
WEEK 17 - 1
14 Min AMRAP
(As Many Rounds or Reps as Possible in 14 Min)
7 Sandbag Squat Clean + Toss Over the Box + Box Jump Over…
100 Sandbag Burpee
(Burpee to Sandbag Ground to Overhead)
Every Minute: 10 Sandbag Hop Overs…
2020
Week 52-29
16 MIN AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
40 Alt Sandbag Slams
60 Shoulder to Shoulder…
160 Sandbag Lunges
*Every 2 Min: 200 M Burden Run
Rest 2 min after you've completed 160 reps…
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
200 meter Burden Run
7 Clean and Toss Over Box…
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
16 Drag and Pull (Alternating)…
75 Push Up Drag
75 Sandbag Burpees
Every Minute on the Minute
(including the first minute!)…
20 MIN AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
20 Sandbag Over Shoulder
200 M Burden Run…
WEEK 30-1
3 Rounds
Each round is a 5 Min AMRAP
(As Many Rounds and Reps as Possible 5 Min)
20 Sandbag Power Cleans
15 Front squats…
AMRAP 20 Min
(As Many Rounds and Reps as Possible in 20 Min)
200 M run
15 Bent over Slams
10 Sandbag Sit ups…
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
200 M Burden run
7 Clean and toss over box…
5 ROUNDS (For Time)
20 Sandbag Shoulder to Shoulder
10 Sandbag Row (L)
10 Sandbag Row (R)
10 Sandbag Burpee…
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
16 Drag and Pull (Alternating)
12 Suitcase Lunge (Left)…
3 Rounds
Each round is a 5 Min AMRAP
(As Many Rounds and Reps as Possible 5 Min)
20 Sandbag Power Cleans
15 Front squats…
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
1 Sandbag Sumo High Pull
1 Sandbag Sit Up
1 Sandbag Seated Press…
For Time
100 Sandbag Burpees
(Burpee to Sandbag Overhead)
Every Minute: 10 Sandbag Hop Overs…
For Time
75 Push Up Drag
75 Sandbag Burpees
Every Minute on the Minute
(including the first minute!)
10 Sandbag Hop Overs…
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
400 Meter Run
30 Air Squats
15 Sandbag over Shoulder…
For Time
20 Alternating Hang Clean & Press
12 Bear Hug Lunges
18 Alternating Hang Clean & Press
12 Bear Hug Lunges
16 Alternating Hang Clean & Press…
For Time:
800 M Burden run
30 Alt Sandbag Slams
50 Sandbag Step up and overs
30 Alt Sandbag Slams
800 M Burden Run…
For Time
30 Sandbag over Shoulder
100 Hop overs
60 Sandbag Front squats
100 Hop overs
90 Back squats
AMRAP 20 Min
(As Many Rounds and Reps as Possible in 20 Min)
200m run
15 Bent over Slams
10 Sandbag Sit ups
For Time
100 Sandbag Hop overs
25 Sandbag get ups (L)
100 Sandbag hop overs
25 Sandbag get ups (R)
100 Sandbag hop overs…
5 Rounds
10 Sandbag step overs (L)
5 Bear complex reps
10 Sandbag step overs (R)
5 Bear complex reps…
7 ROUNDS FOR TIME
9 Sandbag Hang Clean and Press
7 Sandbag Thrusters
5 Sandbag Clean and Toss Over
15 MIN AMRAP
(As Many Reps / Rounds As Possible)
16 Side to Side Shoulder to Overhead
8 Bent Over Slam
100m Suitcase Walk (Switch at 50m)
2 Rounds
20 Sandbag High Pulls
10 Sandbag Get Ups (R)
40 Sandbag Ground to Overhead
10 Sandbag Get Ups (L)
80 Sandbag Hop Overs
4 Rounds
Each Round is a 3 Min AMRAP:
(As Many Reps as Possible in 3 Min)
16 Sandbag Step Up and Over
12 Shoulder to Shoulder Sandbag Thrusters
Max Burpees Over the Sandbag…
2019
Week 52-29
20 MIN AMRAP
20 Sandbag Over Shoulder
200 M Burden Run
20 Alt Sandbag Slam
200 M Burden Run…
15 MIN AMRAP
10 Front Squat
6 Shoulder Step Over
10 Hang Clean and Press
6 Shoulder Step Over….
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
200 M Burden run
7 Clean and toss over box…..
5 ROUNDS
20 Sandbag Shoulder to Shoulder
10 Sandbag Row (L)
10 Sandbag Row (R)
10 Sandbag Burpee…
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
16 Drag and Pull (Alternating)
12 Suitcase Lunge (Left)
12 Suitcase lunge (Right)…
100 Sandbag Burpee
(Burpee to Sandbag Overhead)
Every Minute: 10 Sandbag Hop Overs
Ideal weights for Sandbags:
Men: 50-70#
Women: 30-45#
For Time:
75 Push Up Drag
75 Sandbag Burpees
Every Minute on the Minute*
10 Sandbag Hop Overs
20 MIN AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
400 Run
30 Air squats
15 Sandbag over Shoulder…
20 Alternating Hang Clean & Press
12 Bear Hug Lunges
18 Alternating Hang Clean & Press
12 Bear Hug Lunges
16 Alternating Hang Clean & Press
12 Bear Hug Lunges
14 Alternating Hang Clean & Press
12 Bear Hug Lunges……
For Time:
800 M Burden run
30 Alt Sandbag Slams
50 Sandbag Step up and overs
30 Alt Sandbag Slams
800 M Burden Run
No Rx or RX+:
Men: 50-70#
Women: 25-45#
FOR TIME:
50 Back Squats
50 Push Up & Lateral Drag
50 Back Squats
EVERY 2 MIN: RUN 200 M
Rx Men 50-65#
Rx Women 25-45#
For Time
21 Lungesters
21 Sandbag Power Clean+ Throw over
Rest 1 Min
2 Rounds
15 Lungesters
15 Sandbag Power Clean+ Throw over
Rest 2 Min….
10 Rounds
100 M Bear Hug Walk
8 Alt Bag Slams
6 Ground to Overhead
Rough idea for Sandbag Weights:
Men 50-60#
Women: 30-40#
For Time
30 Sandbag over Shoulder
100 Hop overs
60 Sandbag Front squats
100 Hop overs
90 Back squats
RX Men 50-60#
RX Women: 30-40#
Score: Total Time
Goal Time: 25 Min
WEEK 30-27
For Time
100 Sandbag Hop overs
25 Sandbag get ups (L)
100 Sandbag hop overs
25 Sandbag get ups (R)
100 Sandbag hop overs…
For Time
5 Rounds
10 Sandbag step overs (L)
5 Bear complex reps
10 Sandbag step overs (R)
5 Bear complex reps….
2021
WEEK 47 - 18
5 Rounds
1 set of Bicep Curl 21's
15 Shoulder Press
10-15 Diamond Push Ups
Rest 2 minute between rounds
Part 1 - Back and Bis!
4 Rounds NOT FOR TIME
Max Set of Strict Pull Ups
As soon as you drop off
10 Barbell or Dumbbell Bent Over Rows…
Part 1
5 Sets
2 Push Press Every 15 Seconds for 1 Min.
Resting position is Bar/Dumbbells Locked Out Overhead.
Rest 2 Min Between Sets…
4 Rounds Not For Time:
12 Dumbbell Bench Press
12 Banded Tricep Pulldowns or Skull Crushers
12 Diamond Push Ups
12 Seated Dips
PART 1
4 Rounds of:
20 Alternating Single Arm Shoulder Press
200m Farmer Carry
REST 2 MIN BEFORE PART 2…
On a running clock for 24 minutes:
Every 2 min for 6 minutes (0:00-6:00)
10-12 DB Curls (not alternating)
10-12 DB Skull Crushers…
PART 1
4 Round Superset
(rest 30 seconds to 1 minute between movements)
10-12 Bent Over Barbell Row
10-12 DB Bench Press
10-12 Pull Ups…
Part 1
3 Rounds
(Rest 30 Sec to 1 Min Between Movements)
10-12 Close Grip Bent Over Row (2 DB)
8-12 Inverted Row (TRX/Ring works, too)
15-20 Supermans…
Part 1
3-5 Rounds
10-15 Dumbbell Bench Press
10-15 Dumbbell Front Raise
Max Supine Rows (Ring or Bar)…
Every 2 minutes for 10 minutes (5 sets)
8 Bent Over Rows
10 Shoulder Press
After 10 Min - Rest 2 Minutes…
PART 1
4 Round Superset
(rest 30 seconds to 1 minute between movements)
10-12 Barbell Bent Over Row…
WEEK 17 - 1
3 Rounds of
24 Alternating Single Arm Skull Crushers
8 Single Arm No Bench Bent Row Right Arm…
Every 5 minutes for 30 minutes, perform:
5 clockwise/5 counter clockwise Plate Halos
10 Upright Rows…
Single Arm Dumbbell Row (4 x 12 (each side) (slow lower))
then
Bent Over Reverse Dumbbell Fly (4 x 15)…
32 Min EMOM
(Every Minute on the Minute for 32 Minutes)
Min 1 - 12 Around the Worlds
Min 2 - Rest
Min 3 - 12 Pull Over
Min 4 - Rest…
2020
WEEK 52-29
SHOULDER PRESS DROP SET!!!
4 Sets of the following:
Max Set Shoulder Press (shoot for 10-12ish reps)…
4 Rounds Not For Time:
12 Dumbbell Bench Press
12 Banded Tricep Pulldowns or Skull Crushers…
Part A
10 Min EOMOM
(Every OTHER Minute on the Minute for 10 Min)
10 Close Grip DB Bench Press
Then…
On a running clock for 24 minutes:
Every 2 min for 6 minutes (0:00-6:00)
10-12 DB Curls (not alternating)
10-12 DB Skull Crushers…
4 Round Superset
(rest 30 seconds to 1 minute between movements)
10-12 Bent Over Barbell Row
10-12 DB Bench Press
10-12 Pull Ups…
WEEK 30-1
Part A
3 Round Superset
(Rest 30s to 1 Min Between Movements)
10-12 Close Grip (2 DB) Bent Row…
Every 2 minutes for 10 minutes (5 sets)
8 Bent Over Rows
10 Shoulder Press
then
Every 2 minutes for 8 minutes (4 sets)
12 Pull Overs…
Bench Press (4 x 8)
Rest 60 Seconds Between Sets.
then
Bent Over Row (4 x 12)
Rest 60 Seconds between sets…
Part A
10 Min EMOM
(Every Minute on the Minute for 10 Min)
10 Close Grip DB Bench Press
Then…
4 Round Superset
(rest 30 seconds to 1 minute between movements)
10-12 Bent Over Barbell Row
10-12 DB Bench Press
10-12 Pull Ups…
24 minute Clock
Every 2 min for 6 minutes
10-12 DB Curls (not alternating)
10-12 DB Skull Crushers
then
Every 2 min for 6 minutes…
4 Rounds (Not for Time)
10 Behind the Neck Press
10 Shoulder Press (from front)
10 Front Raise
10 Upright Rows
then…
Part 1: 4 Supersets
10-15 Reps Dumbbell Bench
10-15 Reps Dumbbell Pull Over
then
Part 2: 4 Rounds
10-12 Reps Dumbbell Pec Flys…
Bench Press (10-8-6-4-2 + Max Reps)
Score is what you use for the set of 2.
Put what weight you used for Max Reps +
how many reps you got in comments!…
3 Rounds of
24 Alternating Single Arm Skull Crushers
8 Single Arm No Bench Bent Row Right Arm
8 Single Arm No Bench Bent Row Left Arm
12 Wide Out Tricep Extensions
24 Diamond Push Ups…
Every 2 minutes for 10 minutes (5 sets)
8 Bent Over Rows
10 Shoulder Press
Rest 2 Minutes….
Every minute on the minute for 30 minutes (4 times through)
Minute 1: 7-10 Pull Ups
Minute 2: 16 Alternating Single Arm Floor Press
Minute 3: 7-10 Chin Ups
Minute 4: 10 Bench Press….
Every 5 minutes for 30 minutes, perform:
5 clockwise/5 counter clockwise Plate Halos
10 Upright Rows
20 Push Up + Dumbbell Pass Through
12 Ring Rows/Supine Barbell Rows…
1-2-3-4-5-6-7-8-9-10 Reps of:
Dumbbell Bicep Curl + 10 Second 90 Degree Hold
Alternating Curl & Press (Each Arm)
then…
Part A
3 Round Superset
(Rest 30s to 1 Min Between Movements)
10-12 Close Grip (2 DB) Bent Row
8-12 Supine Bar Row (TRX/Ring works too)
15-20 Arch Ups…
2019
WEEK 52-29
4 Rounds Not For Time:
12 Dumbbell Bench Press
12 Banded Tricep Pulldowns or Skullcrushers
12 Diamond Push Ups
12 Seated Dips…
Seated Shoulder Press (6 x 8 (8 Reps Every Minute for 6 Minutes))
then
Strict Pull Ups (6 x 8 (6-8 Reps Per Minute for 6 Min))
then…
Part A
3 Round Superset
10-12 Close Grip (2 DB) Bent Row
8-12 Supine Bar Row (TRX/Ring works too)
15-20 Arch Ups….
4 Round Superset
(rest 30 seconds to 1 minute between movements)
10-12 Bent Over Barbell Row
10-12 DB Bench Press….
On a 24 minute Clock
Every 2 min for 6 minutes
10-12 DB Curls (not alternating)
10-12 DB Skull Crushers….
4 Rounds Not for Time
10 Behind the Neck Press
10 Shoulder Press (from front)
10 Front Raise….
Part 1:
4 Rounds
Drop Set
10 DB Lateral Raise (Heavy)
10 DB Lateral Raise (Medium)
10-15 DB Lateral Raise (Light)
No rest between sets
2-3 Min Rest between rounds….
32 Min EMOM
(Every Minute on the Minute for 32 Minutes)
Min 1 - 12 Around the Worlds
Min 2 - Rest
Min 3 - 12 Pull Over
Min 4 - Rest
Min 5 - 15 High Close Grip Front Raise
Min 6 - Rest
Min 7 - 15 Pec Fly
Min 8 - Rest
Part 1:
3 sets
10-15 Ring Rows
10-15 Hammer Curls
Rest 1 min after the Curls
Part 2:
3 Sets
10-15 Supinated Grip Bent Rows
10-15 Barbell Curls….
Part 1
4 Sets
Max Pull Ups (10+)
Max Push Ups (15+)
Rest 2 minutes after the Push Ups
Part 2
6 Min Alternating Tabata
Alternating DB Curls
Alternating Tricep Extensions…
Part 1:
4 Sets:
6-8 Reps Arnold Press
Part 2:
3 Round Superset
(rest 30s between movements)
30s/arm 90 degree Waiter Walks
5 Lat to Front Raise Complex
10-12 90 degree Lat Raise
10/arm Single Arm Rev. Fly
Part A
3 Round Superset
(Rest 30s to 1 Min Between Movements)
10-12 Close Grip (2 DB) Bent Row
8-12 Supine Bar Row (TRX/Ring works too)
15-20 Arch Ups
Part A
10 Min EOMOM
(Every Minute on the Minute for 10 Min)
10 Close Grip DB Bench Press
Then
Part B
3 Round Superset
(Rest 30s to 1 Min Between Movements)
10-12 Dumbbell Flys
10-12 Skull Crushers
12-15 Wide Hands Out Push Ups
12-15 Diamond Push Ups
12 sets total
3 sets of 8-10 Z Press
then
3 sets of 12-15 Standing Upright Rows
then
3 sets of 10 Left/10 Right Lying one-arm Lat Raise
then
3 sets of 8-12 Front Raises
Rest as needed between sets and movements.
WEEK 30-1
4 Round Superset
(rest 30 seconds to 1 minute between movements)
10-12 Bent Over Barbell Row
10-12 DB Bench Press
10-12 Pull Ups
8-10 Ring Dips/feet elevated parallette dips
Rest 3 minutes
8 min alternating tabata
Push Ups
Ring Rows…
24 minute Clock
Every 2 min for 6 minutes
10-12 DB Curls (not alternating)
10-12 DB Skull Crushers
Every 2 min for 6 minutes
10-12 Alternating Hammer Curls
10-12 Standing DB Tricep Extensions…
Part 1
100 Strict Press
Every break: 15 V-Ups
Part 2 (Tricep Pump)
1 Round ONLY
Max Reps Skull Crusher
Max Reps Rolling Tricep Extension
Max Reps Bench Press
Part 1 - Back and Bis!
4 Rounds NOT FOR TIME
Max Set of Strict Pull Ups
As soon as you drop off
10 Barbell or Dumbbell Bent Over Rows
Part 2 - Chest and Tris
4 Rounds NOT FOR TIME
Max Dumbbell or Barbell Bench….
Bicep Giant Set
3-5 Sets
10 DB Preacher Curls Right
10 DB Preacher Curls Left
20 Alternating Hammer Curls
1 Min Light Weight / Empty Barbell Curls….
Part 1:
3-5 Rounds
Max Strict Chin Ups
Max Banded Chin Ups
Rest 3 Min Between Rounds
Part 2:
3-5 Rounds….
3 - 4 Rounds
1 Min DB Floor Press
1 Min DB Floor Hammer Press
1 Min Diamond Push up
Rest 2 Min Between Rounds….
4 Rounds
(Not for Time)
15 Plate Tricep Extensions
10 Around the Worlds
15 Plate Tricep Extensions
10 Around the Worlds (other direction)….
4-5 Rounds (Not for Time)
10-15 Strict Pull Ups
10-15 Supine Rows
10 - 15 Pull Overs on Bench
10-15 Single Arm Dumbbell Row Right
10-15 Single Arm Dumbbell Row Left….
PART 1:
3-5 Sets
1 Min: Max Alternating DB Row
1 Min : Max DB Crawl
1 Min : Max Plate Row
(Plate touches chest to full extension)….
4 Rounds
Not for Time
10 Behind the Neck Press
10 Shoulder Press (from front)
10 Front Raise
10 Upright Rows
5 Min AMRAP (As Many Round and Reps As Possible)
30 Seconds On
30 Seconds OFF
Part 1
4 Supersets
10-15 Reps Dumbbell Bench
10-15 Reps Dumbbell Pull Over
No Rest Between movements.
Rest 2 Min between supersets.
Part 2
4 Rounds….
Part 1:
4 Rounds
Drop Set
10 DB Lateral Raise (Heavy)
10 DB Lateral Raise (Medium)
10-15 DB Lateral Raise (Light)
Part 2
Superset
4 Rounds….
3-5 Rounds
As a Circuit
15 Curls (Palms Up)(Alternating)
15 Hammer Curls (Alternating)
200' Curling Carrying Walk
200' Plate Carry at 90 degrees
Max Push Ups
Max Elevated Push Ups
Rest as needed
PART 1
Superset #1
3-5 Rounds
Dumbbell Bench Press 10-15 Reps
Dumbbell Front Raise 10-15 Reps
Max Supine Rows (Ring or Bar)
Rest 2-3 Min Between Rounds….
Single Arm Dumbbell Row (4 x 12 (each side) (slow lower))
With a dumbbell or KB - basically a bent over row with one arm at a time.For these you will also do a 1 second pause at the top and slow lower to the bottom.
Bent Over Reverse Dumbbell Fly (4 x 15)
Hinged at the hips - like flapping your wings!Hinge at the hips, bend the knees slightly, keep the belly tight. Allow for a slight bend of the elbow and basically do a motion like you are flapping your wings (SLOWLY though).
Supine Barbell or Ring Rows (3 x Max Set)
3 x Max SetThe more parallel to the ground you are for these - the more difficult they become. We want you getting at least 15 or so each time so set up accordingly.
Part 1
4 Rounds
3-5 Weighted Pull Ups
5-7 Strict Pull Ups
7-10 Kipping Pull Ups
Rest as needed between rounds.
Part 2
3 Rounds
21's!!
7 Reps Curl from bottom to halfway up
7 Reps Curls from halfway up to top
7 Reps Curls full Range of motion
Go lighter than you think!
Part 1
5 Sets
2 Push Press Every 15 Seconds for 1 Min.
Resting position is Bar/Dumbbells Locked Out Overhead.
Part 2
3 Sets
Max Dips
Part 3
Arnold Press 3 x 10
Part 4
Dumbbell Tricep Extension 4 x 12
(Seated or Standing)
12 Min EMOM
Min 1-
8 DB Strict Press with 3 Sec Negative
Min 2-
6 Strict Pull Ups
Dumbbell Bench Press (4 x 15)
2 Part Blaster
4 Rounds
10 DB Single Arm Row Right
10 DB Single Arm Row Left
6 DB/Barbell Tempo Bent Over Rows
Part 1
4 Rounds
5-10 Pull Ups (unbroken) with Slow Negative
(may sub jump with slow lower for some or all)
Rest 1 Min
8-12 Reps Barbell Bicep Curls
(should not be able to do much more than 12 with chosen weight)
Rest 1 Min
Part 2
3 Rounds
8 - 12 Reps DB Hammer Curls (both arms at same time)
8 - 12 DB Reverse Curls (palms down - both arms same time)
3 - 5 Rounds
Not for Time
DB Side Lateral Raise Drop Set
-Heavy (10-15 reps)
-Medium (10-15 reps)
-Light (10-15 reps)
Single Arm DB Row
15 Reps Per Side
Supine Bar or Ring Row
15 Reps
DB Shrugs
15 Reps
4 Rounds Not for Time:
15 Dumbbell Curls Palms Up
15 Dumbbell Hammer Curls
45 Second Hold or 200' Out in Front Plate Walk
SUPER Light Barbell Walk and Curl (or 45 Second Curl)
DB or KB Overhead Walk or Hold
Score is weight used for sets of 15 curls!
SHOULDER PRESS DROP SET!!!
4 Sets of the following:
Shoulder Press 10-12ish reps (max set)
Drop Weight
Max Set Shoulder Press (10-20# lighter than last set)
Drop Weight.
Part 1
3 - 5 Rounds
10 Pull Ups (any style)
10 Bent Over Rows
Part 2
Bicep Curl Super Set Time!
Sets 1 - 4 may be broken up
Set 5 must be unbroken
Part 1
5 Sets
2 Push Press Every 15 Seconds for 1 Min.
Resting position is Bar/Dumbbells Locked Out Overhead.
Rest 2 Min Between Sets
Part 1
SHOULDERS
3-4 Sets
10 Arnold Press
20 Alternating Dumbbell Front Raise (10 per side)
10 Dumbbell Side Lateral Raise
Rest 2-3 Min between sets
Start light for first set and go up if you feel you can. Use same weight for all 3 movements with very little rest between movements.
PART 1
4 Sets
Not for Time
10 Bent Over Row
10 Chin Ups (Reverse Grip)
90 Seconds Max Distance
"Death Crawl"
For the Death Crawl:
Men try 30-50 # DBs
Women try 10-25# DBs
Score: Weight used for Death Crawl