1th December
AMRAP 12:
20/15 Calories
5 Inch Worms w/Push-Up
20 Wall Balls
60 sec. Wall-Sit w/Angels
A1) Glute Bridge Dumbbell Bench Press
30X0; 6-8reps
A2) Dual Dumbbell Bent Over Row
20X2; 6-8reps; rest 90sec x 4 sets
B1) Ring Face Pull
21X0; 10-12reps;
B2) Chinese Plank
45-60 sec; rest 90sec x 4 sets
AMRAP 8:
10 Paralette Push-Ups
30 sec. Supinated Grip Hang
3rd November
A) AMRAP 8:
40m dual kb front rack carry
15 scap push-ups
10/8 calories AB
B) 3 RNFT:
12 sidelying rotations/side
60 sec. plank
5 hindu press-ups (use paralettes for increased depth)
C) 4 sets:
16-20 alt db incline bench press (have 1-2 reps in the tank left)
me alt db bent over row @ 22.5/15kg
rest 60-90 sec.
AMRAP 15:
15 goblet squats @ 32/24
60 sec. elbow plank
10 db curl and press
5 burpees over db
10th Nov
6th October
1st September
3 rounds:
10/8 cal ski
10 plate squats
10 cal bike
10 plate halos in squat
4 sets:
10 landmine press
30-45 sec. iron db hold
50 meters plate pincers carry
rest 1 minute
4 sets:
60 sec. kb goblet wall-sit
20 kb lunges
60 sec. wall-sit
1-2 broad jumps
2 minutes rest
11th August
warm-up in pairs:
a: me internal torque wb press
b: plank into wall walk
x3
8-10 parallette push-up
6-8 z-press into
me db int. torque hold
40-60'' weighted plank
x3
rest 15-30 sec. between exercises/60-90 sec. between sets
8/side filly press
me kb upright row
20m/side single arm oh/front rack carry
x3
me chin over bar hold/3 beautiful negatives
12-15 ring rows
20 lat pulldowns
x3
8 minute AMRAP:
500 m row/ski
20 straight arm R
7th July
movement: standing flow
set #1:
50-40-30-20-10 shoulder taps (go up the wall if possible)
25-20-15-10-5 banded lat pull-downs
*rest 1:1 after both
set #2:
1-2-3-4-5-6-7-8-9-10 db push-ups
rest 20 seconds
10-9-8-7-6-5-4-3-2-1 renegade rows
rest 20 seconds
set #3:
30 meters x-body carry
5 box step-ups/side
30 meters x-body carry
5 lunges/side
200 meters run
rest 1 minute
x3-4
stretch
2nd June
A)
AMRAP 8:
40m dual kb front rack carry
15 scap push-ups
10 cals
B)
12 minutes:
12 sidelying rotations/side
60 sec. plank
x3 (add weight)
3 hindu push-ups
30 sec. prone angel hold
x3
20 sec. gate hold
20 sec. assisted opener (wall)
x3
C1)
E3MOM x 4
16-20 alt db bench
me alt db bent over row
C2)
E3MOM x 4
me chin-ups/supinated ring rows (go with partner and assist)
10-1
5th May
movement: prone angels, 90/90's + shoulders, hip rotations
6 minute emom, 45 sec. work:
kb crossbody cossack squats
face pulls
8, 6, 5, 4, 3 banded deadlifts @ 41x2
6-8 supine/ring pull-ups
x5
rest 90 seconds
10 nordic curls
me rear delt flies (heavy)
12/8 cal ski
x3
rest 60 seconds
finisher: plate jumping game
12th May
800
session 1, vertical push/pull:
3 rounds:
10 calories
10 oh wb throws
10 pvc pipe prone oh press
10 minutes:
5 iso quadruped rotation/side
5 thoracic bridges/side
10 anti-extension angels*
*partner holds thoracic extension on foam roller, once done, swap
4 sets:
10 half kneeling db press/side
max effort alternating db row (same weight)
rest 90 seconds
4 sets:
6 supinated grip pull-ups (w/20 seconds hold at the bottom when starting the set)
30 seconds wall-walk hold
rest 1 minute
conditioning:
max distance in remaining time of single arm
1st session: upper body volume
warm-up: bands, rotator cuff focus
movement: standing torso rotations & leans
gvt style:
10 db floor press
10 plate flies
60 sec. rest
x10
conditioning:
5 min. KB snatch test
rest 3 minutes
2 x tabata, rest 2 minutes between:
hangs & l-hangs
end range lats & pec iso stretches
2nd session: rotational focus
warm-up: chinese ball
movement: full lunge matrix
4 rounds not fot time:
20 single arm oh lunges
6 crossbody kn
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