WEEK 6: Monday, March 22 - March 28 2021

Video: HERE

Warm-up: 3 rounds

  • 1 min Spin

  • 10 Dowel Passthrough

  • 20 Banded Pull Aparts

  • 20 Glute March

Mobility:

  • Quad roll

  • Bottom of Squat Lat Twist

  • Couch stretch

Strength:

  • Pull-ups: 8,6,4,2,1

Building harder each set (aim to complete 8 with what you did 6 with last week and 6 with 4 etc.)

E90s-E2M

Conditioning:
2 rounds

  • 15 Cal Bike/Row

  • 30 Box Step Ups (no weight)

  • 30 DB Bench Press (light)

rest 3 minutes
2 rounds

  • 15 Cal Bike/Row

  • 20 Step Ups (weight)

  • 20 DB Bench Press (medium)

Accessory:

  • 20 Banded Glute Bridges

  • 0:30 Side Plank/side

  • 20 Cossack Squats

2-4 rounds

WEEK 5: March 15 - March 21 2021

Video: HERE

Warm-Up:
3 rounds

  • 1 min Spin

  • 10 Dowel Passthrough

  • 20 Banded Pull Aparts

  • 20 Glute March

Mobility:

  • Quad roll

  • Bottom of Squat Lat Twist

  • Couch stretch

1 min/side/exercise

Strength:

  • Pull-ups: 10,8,6,4,2

Building harder each set (aim to build on Week 4 monday)
E2M

Accessory:

  • 8 DB Bench Press

  • 8 Pausing Ring Row

  • 8/side DB snatch

x 3 rounds

Conditioning:

  • Row (continuous)

  • 600m Hard

  • 300m Easy

x 3 sets

WEEK 4: March 8 - March 14 2021

VIDEO: Here

Warm-up:
3 rounds

  • 1 min Machine

  • 10 Dowel Passthrough

  • 10 Deadbugs

  • 20 Glute March

Mobility:

  • Quad roll

  • Bottom of Squat Lat Twist

  • Couch stretch

1 min/side/movement

Strength:

  • 5 x 5 Front Squat to target E90s-E2M
    (aim to build off Monday week 3)

Accessory:

  • Bulgarian Split Squats

  • Single Leg Glute Bridge

  • Crossbody planks

*Everything 6/side
x 3 rounds

Conditioning:
3 rounds

  • 20 Burpees

  • 21 DB Snatch

  • 12 Double DB Thrusters

WEEK 3: March 1 - March 7 2021

Video: HERE

Warm-Up:

  • 1 min Spin

  • 10 Dowel Passthrough

  • 20 Banded Pull Aparts

  • 20 Glute March

x 3

Mobility:

  • Quad roll

  • Pec Roll and Stretch

  • Lunge and Twist1 min/side/ movement

Strength:

  • Back Squat to Medball

5 x 5 @ 80+% (add weight from Monday week 2)

Accessory:

  • 6/side Banded Lung

  • 12 Push-ups

  • 6 Box Jumps

x 3-4 rounds

Conditioning:

  • Max Cal Bike/Row

    1 min work / 1 min rest

x 5 sets

WEEK 2: February 22 - February 28 2021

Video: HERE

Warm-up:
3 rounds

  • 1 min Spin

  • 10 Dowel Passthrough

  • 20 Banded Pull Aparts

  • 20 Glute March

Mobility:

  • Pec Smash

  • Lat Roll

  • Tricep Barbell Roll

Strength:

  • Pull Ups 5 x 5 @ 8/10 effort

Accessory:

  • 1. Hang Power Clean
    -hinge to stand w/ bar in contact
    -jump shrug
    -jump shrug high elbows
    -jump drop "2,4", 6" Full

x 10 each

  • 2A. 8-12 Incline Bench Press

  • 2B. 8-12/side Single Leg Deadlifts

x 3 sets

Conditioning:
AMRAP12
4-8-12-16-20-etc.

  • KB Swings

  • DB Push Press

  • Ab Mat Sit-up

WEEK 1: February 15 - February 21 2020

Video: HERE

WARM-UP:
3 rounds
1 min Spin
10 Dowel Passthrough
20 Banded Pull Aparts
20 Glute March

Mobility:
Pec Smash
Lat Roll
Tricep Barbell Roll

1 min/side each exercise

Strength:
Bench Press 5 x 5 @ 80%
E90s-E2M

Accessory:
4 sets
10 Push-ups
10 High Pull
10 Skull crushers
10 Bicep Curls

*No rest between sets just move at a steady pace

Conditioning:
20-16-12
Airdyne Bike (cals)
Jumping Pull-ups
Overhead Lunge
-rest 3 min-
12-16-20
Overhead Lunge
Jumping Pull-ups
Airdyne Bike