July 01, 2020 Wednesday

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) -Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position) -Straddle Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps, hands behind hips if needed -Planks (30 secs each of front, right side, back, left side) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - Strict Pull-ups - Russian KB Swings Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Power Snatch (empty barbell, standing position) - 3 x behind the neck shoulder press - 3 x behind the neck push press - 3 x hip hinge to above knee - 3 x standing barbell shrug - 3 x hip hinge to above knee + shrug - 3 x hip hinge to above knee + shrug + scarecrow - 3 x hang muscle-snatch - 3 x hang power snatch at above knee - 3 x hang power snatch at just below knee - 3 x power snatch at mid-shin *When finished begin increasing the barbell load and perform 2-3 reps at each weight: - 55/45# - 75/55#


June 30, 2020 Tuesday


June 29, 2020 Monday

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) -Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position) -Straddle Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps, hands behind hips if needed -Planks (30 secs each of front, right side, back, left side) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - Plank Shoulder Taps - Glute Bridges Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Burpees - Perform 3-5 reps


June 26, 2020 Friday


June 25, 2020 Thursday


June 24, 2020 Wednesday


June 23, 2020 Tuesday


June 22, 2020 Monday

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps -Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) (3 mins) -Back Scale (4 sets of 15 secs each leg, alternating) -Hanging L-sits (or Hanging Knee holds, or Hollow Holds) (3 sets of 20 secs, 40 second rest in between) Base Volume: (To be performed at 70% intensity. The intention here is to warm the body while accumulating some low intensity volume, to build capacity in basic squatting/hinging/pressing/pulling) 3 Rounds of 30 seconds on, 30 seconds off of: - Air Squats - Plank Shoulder Taps Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Push-ups - Perform 5-10 reps Unweighted Good Mornings - Perform 5-10 reps Glute Bridges - Perform 5-10 reps


June 19, 2020 Friday

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) -Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position) -Piked Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps) -Planks (30 secs each of front, right side, back, left side) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) -Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position) -Piked Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps) -Planks (30 secs each of front, right side, back, left side) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - Jumping Air Squats - Plank Shoulder Taps Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Tuck Jumps - perform 3-5 reps Lunges - Perform 6-10 reps


June 18, 2020 Thursday


June 17, 2020 Wednesday

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) -Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position) -Straddle Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps, hands behind hips if needed -Planks (30 secs each of front, right side, back, left side) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - Good Mornings - Pike Push-ups Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Plank Shoulder Tap - Perform 10-15 reps V-up - Perform 3-5 reps Jumping Air Squat - Perform 3-5 reps


June 16, 2020 Tuesday