November 17, 2019 Sunday

Rest Day

November 16, 2019 Saturday

Warm Up:

Squat Development: Should be seeing some results here so stick with quality of movement and adjust any time domains so you can keep position. If you need some direction on the movements check out the link. Chipper: Starting off with bench which will have an effect on those bar muscle-ups so make sure you are good and warm! Weight on the bench should be something you can get the reps with in no more than 5 sets. It’s ok if it’s on the heavier side, just avoid total failure here. If you need a sub for the bar muscle-up I would suggest jumping for today. Same goal with the back squat which is coming from a rack. No more than 5 sets to complete the work. Note: if you haven’t done a glute ham raise you will want to practice these and warm up a ton. Set up for the GHD is super important so your knees are just behind the pad. Have a friend help spot you if it’s new for you. If you need to sub out a deadlift, good morning, or weighted hip extension that’s fine. Icon track, this is what you will be doing…if you want to try the GHR you are welcome to but be smart with it. The GHR is no joke! Optional Accessory: Great way to get in some single leg work and help the legs recover a bit as well. If you don’t have a sled sub out a banded glute march which we have in the vault. Roughly 1 min for each push will do the trick. A bit heavier band and make it no more than 45 secs. You can add some weight in the farmers carry position too if you like. --------------------- 3-5min bike, row or run 2xs: --5-10ea lying leg swing --5-10ea lying crossover --5-10ea spiderman step-up --10ea. ***single arm banded pull down*** --3ea push-up (wide, shoulder width, narrow) --:30sec alt. shoulder taps

Squat Development:

Icon Dynamic Warm Up -- then -- Ankle/Hip Mobility Drills Awareness/Strength: Wall Squats- with a lower box set-up if needed and if possible (moving closer to the wall throughout if possible) Awareness/Strength: Single Leg Box Step-ups- drive off heel if possible Isometric: Barbell Squat Hold- go every 1:30

Goal: sub 15 mins

Scaled Version:

Goal: sub 15 mins

Minimal Gear Option:

Goal: sub 15 mins

Optional Accessory:

Athlete chooses the weight and can adjust as needed.

Post Workout:

3xs: --:45sec banded dead bug


November 15, 2019 Friday

Warm Up:

21-15-9: Working with a heavier wall ball today since the reps are lower. See if you can keep these to no more than 3 sets to complete each round with minimal break. The 95 lbs bar Is going to be sneaky since the loading is something you should be able to cycle quickly. Try to avoid singles here if possible and rely on that pull under the bar in a power snatch to save the shoulders a bit. I would suggest staying away from muscle snatches if you are strong enough to do them. The combo of movements is going to be a shoulder and lung burner! Optional Accessory - Midline: Not for time but for quality here. You can superset these or stay in the same order. Your choice! --------------------- EMOM x 9min: --min 1: bike or row (easy) --min 2: 12 overhead walking lunge w/ plate --min 3: 8 banded ***behind-the-neck press*** + 8 ***banded row*** 1-2xs: --***Burgener clean*** warm up

Goal: sub 11 mins

Scaled Version:

Goal: sub 11 mins

Minimal Gear Option:

Goal: sub 11 mins

Optional Accessory:

Post Workout:

5-8min: --Row or bike (easy after WOD) 1x: --1-2min ea. ***pigeon stretch***


November 14, 2019 Thursday

Warm Up:

Optional Workout - For Quality: Some carries and single arm work with kettlebells today to change things up. This workout is not for time. We want you focusing on moving well and challenging yourself with the carries. Don’t feel rushed during the walk. If you struggle with any of these movements with the kettlebell swapping out to a dumbbell can be a great option that is less technical. For both the carries and snatch work. Optional Accessory: Fun way to work the grip strength and open up the shoulder mobility. If you need to rest a bit more after finishing some singles so you can hang on the bar longer that’s fine. Don’t want this turning into a workout where you are doing singles all the time. --------------------- 2-3 rounds: --10/8 cal row or bike --8 ***bootstrappers*** --4ea sky reach --50ft ea. 1-arm overhead carry (light) --8 goblet squat --:20sec ea. side plank

Just get it done.

Scaled Version:

Just get it done.

Optional Accessory:

Rest the same as your work and each time you drop complete: 50 Single Unders

Post Workout:

***Shoulder maintenance***


November 13, 2019 Wednesday

Warm Up:

EMOM: Keeping it reasonable with the intensity and loading today. The percentages are a guideline and if you want to adjust the weight as you go through feel free, up or down. If you’re feeling super good and mechanics are on point you can load up a bit more. No stress on trying to set PR’s here though. Bike should get the heart rate up but be reasonable to get the reps in within the minute. Subbing out a row for the same amount of calories is fine as well. Optional Accessory - Banded Work: Love this stuff! Great way to work in some hypertrophy and blood flow work. “Accumulate” means you can break these up however you need to. Just want you sticking with the order of the movements listed. Have fun with it and feel the burn! --------------------- Bike or row 5xs: --:50 easy --:10 hard ***Dynamic warm up*** ***Clean skill warm up***

Hang Power Cleans- 65-75% 1RM

Scaled Version:

Hang Power Cleans- use a challenging weight

Minimal Gear Option:

Dumbbell Hang Power Cleans or Kettlebell Swings- heavy

Optional Accessory:

Mini Band Squats- band under feet, around neck Mini Band Press- behind the neck Mini Band Good Mornings- band under feet Accumulate 75 reps of each.

Post Workout:

1x: --1-2min ***couch stretch*** 1x: --1-2min seated forward fold


November 12, 2019 Tuesday

Warm Up:

Squat Development: Should be seeing some results here so stick with quality of movement and adjust any time domains so you can keep position. If you need some direction on the movements check out the link. Clean Complex: Heavy day! Build up to a heavy set for your first work set with the goal of no failed reps. All of us will have a limiting factor here whether it be the clean, front squat, or split jerk. Let that be the guide for your working weights so you can challenge yourself and keep quality mechanics. Adjust loading as needed throughout and rest no less than 2 and no more than 4 mins between work sets. Accessory Lifts: Keep yourself honest with those legs finishing extended in the muscle clean and work that turn over. The windmill can be done with limited range of motion if needed in order to keep the shoulder stability the priority here. Optional Accessory: Your choice on the approach today. You can use this as recovery or get a dose of intensity and go for it. Either way it’s important to stay on top of some of this monostructural work and this is a good opportunity to do so. --------------------- ***3-way hip stretch*** Bike, row or run --3-5min 2xs: --5 depth jumps --10 jumping lunges --20 lateral skier 1-2xs: --***Burgener clean*** warm up

Squat Development:

Icon Dynamic Warm Up -- then -- Ankle/Upper Back Mobility Awareness/Strength: Wall Squats- use baseline from week 1 and try to start closer to the wall Awareness/Strength: Heel Elevated Squats- on 1.5 in rise Isometric: Band Assisted Squats- with 5 sec pause at bottom each rep

(1+1+1)x5

Accessory Lifts:

Windmills- 3x8 L/8 R

Scaled Version:

(1+1+1)x5