WEEK 6: November 23 - November 29 2020

Video: HERE

WARMUP
3 rounds

  • 1 min Spin

  • 5 Inch worms with pushup

  • 10 steps banded lateral shuffle

  • 10 Lunge and Twist


MOBILITY

  • Quad Roll 1 min/side

  • Front Rack Fixer 1 minute

  • Banded Lat Stretch 1 min/side


STRENGTH

  • 1. Chest Supported Barbell Rows
    5 x 8 E2M
    *aim to build on nov 16

  • 2. Thrusters
    5 x 8 E2M
    building up

CONDITIONING
3 rounds

  • 500m Row

  • 21 American KB Swings

  • 12 Jumping Pull-ups

WEEK 5: November 16 - November 22

Video: HERE

Homework:

WARMUP:
3 rounds

  • 1 min Spin

  • 5 Inch worms with pushup

  • 10 steps banded lateral shuffle

  • 10 Lunge and Twist


MOBILITY:

  • Quad Roll

  • Front Rack Fixer

  • Banded Lat Stretch

STRENGTH:

  • 1.Front Squat to target
    5 x 5 E90s

  • 2.Push Press
    5 x 5 E90s

  • 3. Pull-up
    5 x 5 E90s

CONDITIONING:

  • Accumulate 50 calories on the Airdyne
    starting at 0:00 and E2M (2,4,6, ETC.)

  • Perform: 10 Push-ups

  • 20 Russian Twists

  • Max Airdyne cals in remaining time

WEEK 4: November 9 - November 15 2020

Video: HERE

Warmup:
3 rounds
1 min Spin

  • 5 Inch worms with pushup

  • 10 steps banded lateral shuffle

  • 10 Lunge and Twist

Mobility:

  • Quadriped T Spine rotation x 15/side

  • Foearm Rolls x 30 second/side & wrist stretch x 30 sec/side

  • Bicep wall stretch x 10 slow ear to shoulder & 10 pivots/side

Strength:

  • Bench Press E90s
    5 x 5

  • Bent Over Barbell Row E90s
    5 x 5*perform 2-3 warmup sets with the empty bar and with lighter weights

before starting your working sets - each of the 5 sets should be tough
(aim to build from last week)


Conditioning:
100-80-60-40-20

  • Skips
    50-40-30-20-10

  • KB swings
    25-20-15-10-5


  • Thrusters

(round 1 is 100 skips, 50 KBs, 25 thrusters. Round 2 is 80,40,20. Round 3 is 60,30,15 etc.)

WEEK 3: November 2 - November 8 2020

Video: HERE

Warm Up: 3 rounds

  • 1 min Spin

  • 10 Dowel Passthrough

  • 15 Air Squats

  • 20 Glute March


Mobility:

  • Barbell Trap Smash

  • Lax Ball Ham smash

  • Internal Shoulder rotation

1 minute/side per exercise x 1-2 rounds

Strength

  • Bench Press E90s
    5 x 5

  • Bent Over Barbell Row E90s
    5 x 5

*perform 2-3 warmup sets with the empty bar and with lighter weights before starting your working sets - each of the 5 sets should be tough
(aim to build from oct 26)

Conditioning: 3 rounds

21-15-9

  • Calorie Bike

  • Clean and Jerks (light to moderate) pick a weight that you need to take a break every 5-10 reps when fresh

WEEK 2: October 26 - November 1 2020

Video: HERE

Warm Up: 3 rounds

  • 1 min Spin

  • 10 Dowel Passthrough

  • 15 Air Squats

  • 20 Glute March


Mobility:

  • KB Pec Smash

  • Low Back Roll

  • Forearm Barbell Row
    (1 min/side/movement)

Strength

  • Sumo Deadlift High Pull
    5 x 8
    Alt.

  • DB Push Press
    5 x 8

*Rest at least 1 minute between exercises

Conditioning: 3 rounds

  • 20 Cal Bike

  • 30 Bicycles (backwards)

  • 40 Skips

WEEK 1: October 19 - October 25 2020

Video: HERE

Warm Up: 3 rounds

  • 1 min Spin

  • 10 Dowel Passthrough

  • 15 Air Squats

  • 20 Glute March


Mobility:

  • Barbell Quad Roll

  • Banded AnkleStretch

  • Banded Seated Hang
    (1 min/side/movement)

Strength

  • 1. Thrusters
    6 x 5 @ 80% of heavy 3 E90s (if no heavy 3, 6 sets at a challenging weight)

  • 2. Pullups E90s
    6 x 5 (use bands as needed)

*Can also sub in ring rows, but aim to make them tough by moving your feet far under the rings.

Conditioning: 3 rounds

  • 500m Row

  • 21 Heavy KB Deadlifts

  • 12 Box Jumps