Taylor DiBasio |
“Only to the extent that we expose ourselves over and over to annihilation can that which is indestructible, be found to us.” - Buddhist Teacher
Goals
1. String 2 Muscle Ups together
2. RX Diane in less than 7:00
3. Be proud of my nutrition
2. RX Diane in less than 7:00
3. Be proud of my nutrition
CrossFit Total
January 2021
Squat 415
Strict Press 205
Deadlift 435
Squat 415
Strict Press 205
Deadlift 435
Week One
Warm Up
Part A.
2:00 Hamstring Roll
2:00 Adductor & Quad Roll
1:00 Calves Roll
Pelvic Reset
Part B. EMOM: 10 Rounds
Odd:
(1R/1L) for all movements
2 DB Power Snatch
2 DB Hang Snatch
2 DB Overhead Squat
2 DB Squat Snatch
Even:
1:00 Dynamic Stretch or Mobility of your choice
Workout: Daniel
10 Rounds
400m Run
6 Handstand Push Ups
6 DB Squat Snatch @ 35#
Total Time:
Accessory
5 Reps for time: kiss yo beau thang
Part A.
2:00 Hamstring Roll
2:00 Adductor & Quad Roll
1:00 Calves Roll
Pelvic Reset
Part B. EMOM: 10 Rounds
Odd:
(1R/1L) for all movements
2 DB Power Snatch
2 DB Hang Snatch
2 DB Overhead Squat
2 DB Squat Snatch
Even:
1:00 Dynamic Stretch or Mobility of your choice
Workout: Daniel
10 Rounds
400m Run
6 Handstand Push Ups
6 DB Squat Snatch @ 35#
Total Time:
Accessory
5 Reps for time: kiss yo beau thang
Warm Up
Part A.
3:00 Row
Foam Roll for at least 1:00 each:
Part B.
20 Single Leg Feet Elevated Glute Bridges (10R/10L)
10 Feet Elevated Glute Bridges (both)
5 Inch Worms
10 90/90 Alternating Hip Stretch
5 Hang Cleans @ 45#
5 Push Press
10 Leg Swings
7 each Rotator Cuff Alphabet w/ 5#
5 Hang Cleans @ 75#
5 Push Press
Strength
in 15 Minutes...
Build up to a heavy set of 5 Deadlift. Maintain strong positions throughout the entire build up. Do not get up so high in weight that you feel like you lose tension in any of the reps.
Workout: "Hit the Floor"
Part A.
Minutes 0:00 - 6:00
50 Burpee Box Jump Overs
Part B.
Minutes 6:00 - 2:00
14 Minute AMRAP
600m Row
9 Deadlifts
12 DB Burpee Box Step Overs* @ 50#
*carry the dumbbell however you would like. Only use one.
Time in Part A:
Rounds in Part B:
Part A.
3:00 Row
Foam Roll for at least 1:00 each:
- Lats
- T-Spine
- Pec Minor
Part B.
20 Single Leg Feet Elevated Glute Bridges (10R/10L)
10 Feet Elevated Glute Bridges (both)
5 Inch Worms
10 90/90 Alternating Hip Stretch
5 Hang Cleans @ 45#
5 Push Press
10 Leg Swings
7 each Rotator Cuff Alphabet w/ 5#
5 Hang Cleans @ 75#
5 Push Press
Strength
in 15 Minutes...
Build up to a heavy set of 5 Deadlift. Maintain strong positions throughout the entire build up. Do not get up so high in weight that you feel like you lose tension in any of the reps.
Workout: "Hit the Floor"
Part A.
Minutes 0:00 - 6:00
50 Burpee Box Jump Overs
Part B.
Minutes 6:00 - 2:00
14 Minute AMRAP
600m Row
9 Deadlifts
12 DB Burpee Box Step Overs* @ 50#
*carry the dumbbell however you would like. Only use one.
Time in Part A:
Rounds in Part B:
Warm Up
Part A. - 1:00 each
Trap Smash
Rhomboid Smash
Part B.
10 PVC Pass Throughs
1:00 Contralateral Carry (0:30R/0:30L)
5 Strict Press @ 45#
5 Push Press
5 Push Jerk
5 Bent Rows
Part C.
10 Knee Hugs to Traction Lunges
10 Quad Stretch
10 Ankle Hugs to Lateral Lunges
7 ea Rotator Cuff Alphabet
3 Strict Press @ 65#
3 Push Press
3 Push Jerk
3 Pendlay Rows
Strength
EMOM 10 Rounds @ ascending weight
Suggested weights: 115, 120, 125, 130, 135, 140, 145, 150, 155, 160#
1 Strict Press
2 Push Press
3 Push Jerk
4 Pendlay Rows
Workout: "Death to Your Grip"
3 Rounds for Time
10 Chest to Bar Pull Ups
20 Renegade Rows @ 35#
40 Double Unders
20 Toes to Bar
10 Deck Squats
Finisher
Accumulate 3:00 of Farmer's Carry @ 70#*
*every time you set down the weights, complete 10 Hand Release Push Ups before starting back up.
Part A. - 1:00 each
Trap Smash
Rhomboid Smash
Part B.
10 PVC Pass Throughs
1:00 Contralateral Carry (0:30R/0:30L)
5 Strict Press @ 45#
5 Push Press
5 Push Jerk
5 Bent Rows
Part C.
10 Knee Hugs to Traction Lunges
10 Quad Stretch
10 Ankle Hugs to Lateral Lunges
7 ea Rotator Cuff Alphabet
3 Strict Press @ 65#
3 Push Press
3 Push Jerk
3 Pendlay Rows
Strength
EMOM 10 Rounds @ ascending weight
Suggested weights: 115, 120, 125, 130, 135, 140, 145, 150, 155, 160#
1 Strict Press
2 Push Press
3 Push Jerk
4 Pendlay Rows
Workout: "Death to Your Grip"
3 Rounds for Time
10 Chest to Bar Pull Ups
20 Renegade Rows @ 35#
40 Double Unders
20 Toes to Bar
10 Deck Squats
Finisher
Accumulate 3:00 of Farmer's Carry @ 70#*
*every time you set down the weights, complete 10 Hand Release Push Ups before starting back up.
Warm Up
Part A. - 1:00 each
Pelvic Reset
Glute Foam Roll
Quad Foam Roll
Adductor Roll
Part B.
1:00 Elevated Pigeon
10 Ankle Hugs to Lateral Lunges
1:00 Hip Flexor Release on two Kettlebell's
10 Reverse Drop Lunges
10 Quad Stretch
Part C.
Warm Up Squat Clean, Thruster, Push Jerk, and Deadlift
Suggested weights, perform a few reps of each movement before increasing:
45#, 95#, 135#, 185#
Workout: "Drip, Drop"
For Time:
15-12-9-6
Ring Dips
Single Arm Alternating DB Thrusters @ 50#
15-12-9-6
DB Clean & Jerk @ 70#
DB Goblet Squats
Total Time:
Finisher:
Accumulate 5:00 of Wall Sit*
*every time you break = 10 Air Squats
Total Breaks on Wall Sit:
Part A. - 1:00 each
Pelvic Reset
Glute Foam Roll
Quad Foam Roll
Adductor Roll
Part B.
1:00 Elevated Pigeon
10 Ankle Hugs to Lateral Lunges
1:00 Hip Flexor Release on two Kettlebell's
10 Reverse Drop Lunges
10 Quad Stretch
Part C.
Warm Up Squat Clean, Thruster, Push Jerk, and Deadlift
Suggested weights, perform a few reps of each movement before increasing:
45#, 95#, 135#, 185#
Workout: "Drip, Drop"
For Time:
15-12-9-6
Ring Dips
Single Arm Alternating DB Thrusters @ 50#
15-12-9-6
DB Clean & Jerk @ 70#
DB Goblet Squats
Total Time:
Finisher:
Accumulate 5:00 of Wall Sit*
*every time you break = 10 Air Squats
Total Breaks on Wall Sit:
Warm Up
Part A. - 1:00 each
Pelvic Reset
Glute Foam Roll
Quad Foam Roll
Adductor Roll
Part B.
1:00 Elevated Pigeon
10 Ankle Hugs to Lateral Lunges
1:00 Hip Flexor Release on two Kettlebell's
10 Reverse Drop Lunges
10 Quad Stretch
Strength
EMOM 7 Rounds
1 Squat Clean @ ascending weight (get past workout weight)
Workout: "String"
20 Minute AMRAP
2 Bar Muscle Ups
4 Squat Cleans @ 185#
60ft* Sled Push
*approximately
Total Rounds:
Part A. - 1:00 each
Pelvic Reset
Glute Foam Roll
Quad Foam Roll
Adductor Roll
Part B.
1:00 Elevated Pigeon
10 Ankle Hugs to Lateral Lunges
1:00 Hip Flexor Release on two Kettlebell's
10 Reverse Drop Lunges
10 Quad Stretch
Strength
EMOM 7 Rounds
1 Squat Clean @ ascending weight (get past workout weight)
Workout: "String"
20 Minute AMRAP
2 Bar Muscle Ups
4 Squat Cleans @ 185#
60ft* Sled Push
*approximately
Total Rounds:
Warm Up
Part A.
3:00 Bike
~1:00 Glute Roll
~1:00 Quad Roll
~1:00 Hip Flexor Smash on 2 Kettlebells
~1:00 Elevated Pigeon
~1:00 Hamstring Roll
Part B.
10 Deadlift @ 135#
0:30 Handstand Hold
7 each Rotator Cuff Alphabet
8 Deadlift @ 185#
5 Inch Worms
10 Leg Swings
6 Deadlift @ 225#
2 Handstand Push Ups
10 PVC Pass Throughs
Workout: "Diane"
21-15-9
Deadlifts @ 225#
Handstand Push Ups
Total Time:
Part A.
3:00 Bike
~1:00 Glute Roll
~1:00 Quad Roll
~1:00 Hip Flexor Smash on 2 Kettlebells
~1:00 Elevated Pigeon
~1:00 Hamstring Roll
Part B.
10 Deadlift @ 135#
0:30 Handstand Hold
7 each Rotator Cuff Alphabet
8 Deadlift @ 185#
5 Inch Worms
10 Leg Swings
6 Deadlift @ 225#
2 Handstand Push Ups
10 PVC Pass Throughs
Workout: "Diane"
21-15-9
Deadlifts @ 225#
Handstand Push Ups
Total Time:
Warm Up
Part A. - 1:00 each
Pelvic Reset
Glute Foam Roll
Quad Foam Roll
Adductor Roll
Part B.
1:00 Elevated Pigeon
10 Ankle Hugs to Lateral Lunges
1:00 Hip Flexor Release on two Kettlebell's
10 Reverse Drop Lunges
10 Quad Stretch
Strength
E2MOM: 6 Rounds @ increasing weight
1 Snatch Grip Deadlift
1 Hang Snatch
1 Overhead Squat
1 Squat Snatch
Workout: "M-ow-i"
9 Minute AMRAP
3 Squat Snatch @ 95#
3 Toes to Bar
6 Squat Snatch
6 Toes to Bar
9 Squat Snatch
9 Toes to Bar
...continue to add 3 reps per round until time is up...
Total Rounds + Reps:
Part A. - 1:00 each
Pelvic Reset
Glute Foam Roll
Quad Foam Roll
Adductor Roll
Part B.
1:00 Elevated Pigeon
10 Ankle Hugs to Lateral Lunges
1:00 Hip Flexor Release on two Kettlebell's
10 Reverse Drop Lunges
10 Quad Stretch
Strength
E2MOM: 6 Rounds @ increasing weight
1 Snatch Grip Deadlift
1 Hang Snatch
1 Overhead Squat
1 Squat Snatch
Workout: "M-ow-i"
9 Minute AMRAP
3 Squat Snatch @ 95#
3 Toes to Bar
6 Squat Snatch
6 Toes to Bar
9 Squat Snatch
9 Toes to Bar
...continue to add 3 reps per round until time is up...
Total Rounds + Reps:
Warm Up
Part A. - 1:00 each
Pelvic Reset
Calf Roll
Pec Roll
Rhomboid Smash
Part B.
1:00 Jump Rope
7ea Rotator Cuff Alphabet
10 PVC OHS
10 PVC Pass Thrus
10 45# OHS
2:00 Banded Shoulder, Tricep, and Lat Stretch (1:00R/1:00L)
10 Kip Swings
Part C.
5 Inch Worms
Accumulate 0:10 of False Grip Dead Hang
5 Supported False Grip Rows to Sternum
3 False Grip Kip Swings
5 Supported Quick Transitions
12 Hollow Hold + Banded Lat Pulls
E2MOM: 5 Rounds
1 Ring Muscle Up (or attempt)
Workout: 18.3 Remixed
3 Rounds for Time of (14 Minute Time Cap):
100 Double Unders
1 Ring Muscle Up*
*3 attempts and move on
20 Overhead Squat @ 115#
Total Time or Reps in 14 Minutes:
Part A. - 1:00 each
Pelvic Reset
Calf Roll
Pec Roll
Rhomboid Smash
Part B.
1:00 Jump Rope
7ea Rotator Cuff Alphabet
10 PVC OHS
10 PVC Pass Thrus
10 45# OHS
2:00 Banded Shoulder, Tricep, and Lat Stretch (1:00R/1:00L)
10 Kip Swings
Part C.
5 Inch Worms
Accumulate 0:10 of False Grip Dead Hang
5 Supported False Grip Rows to Sternum
3 False Grip Kip Swings
5 Supported Quick Transitions
12 Hollow Hold + Banded Lat Pulls
E2MOM: 5 Rounds
1 Ring Muscle Up (or attempt)
Workout: 18.3 Remixed
3 Rounds for Time of (14 Minute Time Cap):
100 Double Unders
1 Ring Muscle Up*
*3 attempts and move on
20 Overhead Squat @ 115#
Total Time or Reps in 14 Minutes:
Warm Up
Part A.
0.5 Mile Bike
Part B.
Pelvic Reset
1:00 Hamstring Roll
3 Inch Worms
10 Quad Stretch
Part C. 2 Rounds
0:30 Hollow Hold + Banded Lat Pull Downs
24 SL Glute Bridges (12R/12L)
Strength: EMOM
6 Single Leg Barbell RDL's (3R/3L)
*start easy and work up to a moderately heavy weight
"American Gothic"
12 Minute AMRAP
10 DB Deadlifts @ 35/50#
2 DB Burpee Box Step Overs
6 DB Push Press
2 DB Burpee Box Step Overs
Score = Rounds + Reps
immediately into...
4 Rounds
25/30 Cal Bike Sprint*
0:90 Rest
# of seconds over 6:00 (do not include rest) at the end of 4 rounds = # of burpees you must complete. Each person pays their own burpee debt.
Score = # of Burpees
Part A.
0.5 Mile Bike
Part B.
Pelvic Reset
1:00 Hamstring Roll
3 Inch Worms
10 Quad Stretch
Part C. 2 Rounds
0:30 Hollow Hold + Banded Lat Pull Downs
24 SL Glute Bridges (12R/12L)
Strength: EMOM
6 Single Leg Barbell RDL's (3R/3L)
*start easy and work up to a moderately heavy weight
"American Gothic"
12 Minute AMRAP
10 DB Deadlifts @ 35/50#
2 DB Burpee Box Step Overs
6 DB Push Press
2 DB Burpee Box Step Overs
Score = Rounds + Reps
immediately into...
4 Rounds
25/30 Cal Bike Sprint*
0:90 Rest
# of seconds over 6:00 (do not include rest) at the end of 4 rounds = # of burpees you must complete. Each person pays their own burpee debt.
Score = # of Burpees
Warm Up
Part A.
2:00 Jump Rope or 400m Jog
10 Leg Swings
10 Ankle Hugs to Lateral Lunges
10 Knee Hugs to Samson Stretch
Part B. Potentiation Warm Up
3 Sets x 25 Reps
GHD Extensions
LIGHT Goblet Squats
Ring Rows
Strength: E2MOM
10 - 2 Tempo Front Squats [3:0:x:0] @ increasing weight
"March Madness"
For Time
800m Run
3 Rounds
5 Strict Ring Dips
10 Push Ups
15 Air Squats
800m Run
3 Rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
800m Run
Total Time =
Part A.
2:00 Jump Rope or 400m Jog
10 Leg Swings
10 Ankle Hugs to Lateral Lunges
10 Knee Hugs to Samson Stretch
Part B. Potentiation Warm Up
3 Sets x 25 Reps
GHD Extensions
LIGHT Goblet Squats
Ring Rows
Strength: E2MOM
10 - 2 Tempo Front Squats [3:0:x:0] @ increasing weight
"March Madness"
For Time
800m Run
3 Rounds
5 Strict Ring Dips
10 Push Ups
15 Air Squats
800m Run
3 Rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
800m Run
Total Time =
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Warm Up
Part A. 2:00 Jump Rope 5 Inch Worms 1:00 Calves Roll 1:00 Quad Roll 10 World's Greatest Part B. 2 Rounds 0:40 Hollow Hold + Banded Lat Pull Downs 28 SL Glute Bridges (14R/14L) Part C. EMOM 5 Rounds 1 Snatch Grip Deadlift 1 Snatch Grip High Pull 1 Hang Snatch 1 Power Snatch Start with empty barbell and work up to, or past, workout weight. "Dammit Janice" For Time: 60, 50, 40, 30, 20, 10 Double Unders 20, 18, 16, 14, 12, 10 Power Snatch @ 75/115# Front Rack Walking Lunges @ 75/115# Total Time: Take Your Medicine Ball 5 Rounds for Time 5 MB V Ups 10 MB Suitcases 15 MB Toe Taps 20 MB Russian Twist 0:30 Rest Total Time: |
|
Warm Up
Part A.
500m Row @ pace increase every 100m
Part B. ~ 1:00 each
Kettlebell Hip Flexor Smash
Quad Foam Roll
Lat Foam Roll
Pec Foam Roll
Part C. 3 Rounds
3 Burpees
7 KB Swings
"This is Bullshit."
EMOM: 5 Rounds
M1
200/250m Row
AMRAP Burpees Over Rower
M2
Rest
M3
200/250m Row
AMRAP Kettlebell Swings @ 35/50#
M4
Rest
Score = Total Burpees & Kettlebell Swings
Stretch: because you need it
3:00 Wall Quad Stretch
3:00 Elevated Pigeon
5 Long as Possible Inhales & Exhales in Downward Dog
5 Long as Possible Inhales & Exhales in Child's Pose
Part A.
500m Row @ pace increase every 100m
Part B. ~ 1:00 each
Kettlebell Hip Flexor Smash
Quad Foam Roll
Lat Foam Roll
Pec Foam Roll
Part C. 3 Rounds
3 Burpees
7 KB Swings
"This is Bullshit."
EMOM: 5 Rounds
M1
200/250m Row
AMRAP Burpees Over Rower
M2
Rest
M3
200/250m Row
AMRAP Kettlebell Swings @ 35/50#
M4
Rest
Score = Total Burpees & Kettlebell Swings
Stretch: because you need it
3:00 Wall Quad Stretch
3:00 Elevated Pigeon
5 Long as Possible Inhales & Exhales in Downward Dog
5 Long as Possible Inhales & Exhales in Child's Pose
Warm Up
Part A.
500m Row
5:00 Foam Rolling of your choice
Part B.
3 Inch Worms
10 Leg Swings
Part B. 2 Rounds
0:45 Hollow Hold + Banded Lat Pull Downs
30 SL Glute Bridges (15R/15L)
Strength: E2MOM for 8 Rounds
1 Deadlift
1 High Pull
1 Power Clean
1 Front Squat
1 Squat Clean
*Build up to a heavy 1RM Squat Clean
"Balance"
5 Rounds for Time
3 Squat Cleans @ 70% of 1RM
6 Burpee Box Jump Overs
20ft. Handstand Walk
Total Time:
Part A.
500m Row
5:00 Foam Rolling of your choice
Part B.
3 Inch Worms
10 Leg Swings
Part B. 2 Rounds
0:45 Hollow Hold + Banded Lat Pull Downs
30 SL Glute Bridges (15R/15L)
Strength: E2MOM for 8 Rounds
1 Deadlift
1 High Pull
1 Power Clean
1 Front Squat
1 Squat Clean
*Build up to a heavy 1RM Squat Clean
"Balance"
5 Rounds for Time
3 Squat Cleans @ 70% of 1RM
6 Burpee Box Jump Overs
20ft. Handstand Walk
Total Time:
Warm Up
Part A.
1:00 Foam Roll Calves
1:00 Foam Roll Lats
1:00 Lacrosse Ball Smash Traps
1:00 Lacrosse Ball Smash Rhomboids
Part B.
Rotator Cuff Alphabet
10 PVC Pass Throughs
Part C. 2 Rounds
10 Light Push Press
1 Rope Climb
10 Deck Squats
Strength: EMOM
10 - 2 Tempo Bench Press @ increasing weight
"Prison Break"
E3MOM: 8 Rounds*
1 Rope Climb
14 Push Press @ 65/95#
7 Deck Squats Over the Bar
14 Toes to Bar
1 Rope Climb
Score = Total seconds left over per round. Any reps not made in time subtract those from your total score.
Part A.
1:00 Foam Roll Calves
1:00 Foam Roll Lats
1:00 Lacrosse Ball Smash Traps
1:00 Lacrosse Ball Smash Rhomboids
Part B.
Rotator Cuff Alphabet
10 PVC Pass Throughs
Part C. 2 Rounds
10 Light Push Press
1 Rope Climb
10 Deck Squats
Strength: EMOM
10 - 2 Tempo Bench Press @ increasing weight
"Prison Break"
E3MOM: 8 Rounds*
1 Rope Climb
14 Push Press @ 65/95#
7 Deck Squats Over the Bar
14 Toes to Bar
1 Rope Climb
Score = Total seconds left over per round. Any reps not made in time subtract those from your total score.
Warm Up
Part A.
Pelvic Reset
400m Jog
10ft High Knees
10ft Butt Kicks
10ft Frankensteins (walking hamstring stretch)
10ft Knee Hugs to Samson Stretch
10ft Quad Stretch
10ft Ankle Hugs to Lateral Lunges
Part B.
10 Perfect Air Squats (overly intentional to detail)
10 Perfect Wall Squats
10 Perfect Overhead Squats
Strength: E1:30MOM for 5 Rounds
1 Snatch Grip Deadlift
1 Snatch Grip High Pull
1 Hang Snatch
1 Overhead Squat
1 Squat Snatch
Start with an empty bar. Work up to, or past, workout weight.
"Alysa & Nancy Become Friends"
4 Rounds for Time
400m Run
15 OHS @ 65/95#
50 Double Unders
15 Hang Cleans @ 65/95#
Total Time:
Part A.
Pelvic Reset
400m Jog
10ft High Knees
10ft Butt Kicks
10ft Frankensteins (walking hamstring stretch)
10ft Knee Hugs to Samson Stretch
10ft Quad Stretch
10ft Ankle Hugs to Lateral Lunges
Part B.
10 Perfect Air Squats (overly intentional to detail)
10 Perfect Wall Squats
10 Perfect Overhead Squats
Strength: E1:30MOM for 5 Rounds
1 Snatch Grip Deadlift
1 Snatch Grip High Pull
1 Hang Snatch
1 Overhead Squat
1 Squat Snatch
Start with an empty bar. Work up to, or past, workout weight.
"Alysa & Nancy Become Friends"
4 Rounds for Time
400m Run
15 OHS @ 65/95#
50 Double Unders
15 Hang Cleans @ 65/95#
Total Time:
Warm Up
Part A.
250m Row
10 Hurricane Presses @ light weight
Rotator Cuff Alphabet
Part B.
Warm Up your pistols
"Blasé"
1,000m Row
Tabata*
*alternating movements
Pistols
HSPU
1,000m Row
Total Time:
Total Reps:
Accessory:
Tabata
GHD Extensions
Hollow Hold + Banded Lat Pull Downs
Part A.
250m Row
10 Hurricane Presses @ light weight
Rotator Cuff Alphabet
Part B.
Warm Up your pistols
"Blasé"
1,000m Row
Tabata*
*alternating movements
Pistols
HSPU
1,000m Row
Total Time:
Total Reps:
Accessory:
Tabata
GHD Extensions
Hollow Hold + Banded Lat Pull Downs
Week One
Warm Up
Part A.
3:00 Row
2:00 Hamstring Roll
2:00 Pec Smash
Part B.
4 Sets (start light, get to working weight)
5 Deadlift @ Increasing Weight*
*Focus on set up and maintenance of good start position during cycling
5 Bench Press @ Increasing Weight
5 Cleans @ Increasing Weight
1:00 Dynamic Stretch (1 per round)
- Inch Worms
- Dead Hang on the Bar
- PVC Pass Throughs and Good Mornings
- Banded Shoulder, Lat, & Tricep Stretch
Workout: Linda
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift @ 1.5 x Bodyweight
Bench Press @ Bodyweight
Clean @ 0.75 x Bodyweight
Total Time:
Part A.
3:00 Row
2:00 Hamstring Roll
2:00 Pec Smash
Part B.
4 Sets (start light, get to working weight)
5 Deadlift @ Increasing Weight*
*Focus on set up and maintenance of good start position during cycling
5 Bench Press @ Increasing Weight
5 Cleans @ Increasing Weight
1:00 Dynamic Stretch (1 per round)
- Inch Worms
- Dead Hang on the Bar
- PVC Pass Throughs and Good Mornings
- Banded Shoulder, Lat, & Tricep Stretch
Workout: Linda
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift @ 1.5 x Bodyweight
Bench Press @ Bodyweight
Clean @ 0.75 x Bodyweight
Total Time:
Warm Up
Part A. - 1:00 each
Plantar Fascia Lacrosse Ball Roll, right
Alternating Calf & Achilles Stretch on Lacrosse Ball, right
Plantar Fascia Lacrosse Ball Roll, left
Alternating Calf & Achilles Stretch on Lacrosse Ball, left
Calf Foam Roll, right
Calf Foam Roll, left
Part B.
400m Jog
20 Leg Swings (side to side) (10R/10L)
20 Leg Swings (front to back) (10R/10L)
5 Inch Worms
10 Dumbbell Front Squats @ 25#
10 Devil's Press @ 25#
5 Renegade Rows @ 25# (R + L = 1)
Repeat Workout: "Run from the RoRo!"
800m Run Buy In = 3:39 (previous time)
5 Rounds
10 Dumbbell Front Squats @ 35#*
8 Dumbbell Devil's Press @ 35#
6 Dumbbell Renegade Rows @ 35# (R + L = 1)
*two 35's for all movements
800m Run Buy Out* = 3:56 (previous time)
*For every second slower than your first 800m run, complete 1 Burpee.
Total Time: 19:53 (previous time)
Part A. - 1:00 each
Plantar Fascia Lacrosse Ball Roll, right
Alternating Calf & Achilles Stretch on Lacrosse Ball, right
Plantar Fascia Lacrosse Ball Roll, left
Alternating Calf & Achilles Stretch on Lacrosse Ball, left
Calf Foam Roll, right
Calf Foam Roll, left
Part B.
400m Jog
20 Leg Swings (side to side) (10R/10L)
20 Leg Swings (front to back) (10R/10L)
5 Inch Worms
10 Dumbbell Front Squats @ 25#
10 Devil's Press @ 25#
5 Renegade Rows @ 25# (R + L = 1)
Repeat Workout: "Run from the RoRo!"
800m Run Buy In = 3:39 (previous time)
5 Rounds
10 Dumbbell Front Squats @ 35#*
8 Dumbbell Devil's Press @ 35#
6 Dumbbell Renegade Rows @ 35# (R + L = 1)
*two 35's for all movements
800m Run Buy Out* = 3:56 (previous time)
*For every second slower than your first 800m run, complete 1 Burpee.
Total Time: 19:53 (previous time)
Warm Up
Part A. 3 Sets
1:00 Jump Rope
Dynamic Stretch of Choice
Part B.
7 each Rotator Cuff Alphabet
10 Band Pull Aparts
10 PVC Pass Thrus
1:00 Wrist Mobility
Part C.
Pelvic Reset
Squat Warm Up of Choice
Technique: 3 Sets
Accumulate 0:10 of False Grip Dead Hang
5 Supported False Grip Rows to Sternum
3 False Grip Kip Swings
5 Supported Quick Transitions
10 Hollow Hold + Banded Lat Pulls
Workout: "Strictly Gains"
EMOM: 6 Rounds
M1:
1 BMU
3 Strict Pull Ups
M2:
2 Ring Dips
3 Handstand Push Ups
M3:
3 Back Squat @ 270#
6 Pistols
M4:
0:50 Wall Sit
Part A. 3 Sets
1:00 Jump Rope
Dynamic Stretch of Choice
Part B.
7 each Rotator Cuff Alphabet
10 Band Pull Aparts
10 PVC Pass Thrus
1:00 Wrist Mobility
Part C.
Pelvic Reset
Squat Warm Up of Choice
Technique: 3 Sets
Accumulate 0:10 of False Grip Dead Hang
5 Supported False Grip Rows to Sternum
3 False Grip Kip Swings
5 Supported Quick Transitions
10 Hollow Hold + Banded Lat Pulls
Workout: "Strictly Gains"
EMOM: 6 Rounds
M1:
1 BMU
3 Strict Pull Ups
M2:
2 Ring Dips
3 Handstand Push Ups
M3:
3 Back Squat @ 270#
6 Pistols
M4:
0:50 Wall Sit
Warm Up
Part A.
500m Row
20 GHD Extensions
10 Quad Stretch
10 Leg Swings
10 World's Greatest
10 90/90 Hip Stretch
5 Inch Worms
20 GHD Extensions
Part B. 3 Sets
5 Power Cleans @ increasing weight
2 Burpee Box Jumps
Workout: "Flash Fry"
10 Minute AMRAP
500m Row
3 Power Cleans @ 225#
6 Burpee Box Jumps @ 24"
Rest 2:00
2 Rounds for Time
500m Row
3 Power Cleans @ 225#
6 Burpee Box Jumps @ 24"
Total Time:
Part A.
500m Row
20 GHD Extensions
10 Quad Stretch
10 Leg Swings
10 World's Greatest
10 90/90 Hip Stretch
5 Inch Worms
20 GHD Extensions
Part B. 3 Sets
5 Power Cleans @ increasing weight
2 Burpee Box Jumps
Workout: "Flash Fry"
10 Minute AMRAP
500m Row
3 Power Cleans @ 225#
6 Burpee Box Jumps @ 24"
Rest 2:00
2 Rounds for Time
500m Row
3 Power Cleans @ 225#
6 Burpee Box Jumps @ 24"
Total Time:
Warm Up
Part A. - 1:00 each
Pelvic Reset
Calf Roll, right
Calf Roll, left
Hip Flexor Roll, right
Hip Flexor Roll, left
Part B.
10 PVC Pass Throughs
1:00 Contralateral Carry (0:30R/0:30L)
Barbell Complex (7 of each) @ 65#
- RDL's
- Bent Rows
- Hang Cleans
- Front Squats
- Push Press
- Back Squats
Part C.
10 Knee Hugs to Traction Lunges
10 Quad Stretch
10 Ankle Hugs to Lateral Lunges
Strength
Heavy Pendlay Rows 3 x 7 @ ascending weight*
*start at easy-moderate weight and work up to moderately heavy
>GHD Extensions 3 x 20
>Side Plank 3 x 1:30 (0:45R/0:45L)
RFESS* 3 x 6 each @ [3:1:x:0]
*Rear Foot Elevated Split Squat. Hold Kettlebells or Dumbells
>High Box Jump* 3 x 5
*Something high but repeatable for 5 reps.
>Hollow Hold 3 x 0:30
Jackie
1,000m Row
50 Thrusters @ 45#
30 Pull Ups
Total Time:
Part A. - 1:00 each
Pelvic Reset
Calf Roll, right
Calf Roll, left
Hip Flexor Roll, right
Hip Flexor Roll, left
Part B.
10 PVC Pass Throughs
1:00 Contralateral Carry (0:30R/0:30L)
Barbell Complex (7 of each) @ 65#
- RDL's
- Bent Rows
- Hang Cleans
- Front Squats
- Push Press
- Back Squats
Part C.
10 Knee Hugs to Traction Lunges
10 Quad Stretch
10 Ankle Hugs to Lateral Lunges
Strength
Heavy Pendlay Rows 3 x 7 @ ascending weight*
*start at easy-moderate weight and work up to moderately heavy
>GHD Extensions 3 x 20
>Side Plank 3 x 1:30 (0:45R/0:45L)
RFESS* 3 x 6 each @ [3:1:x:0]
*Rear Foot Elevated Split Squat. Hold Kettlebells or Dumbells
>High Box Jump* 3 x 5
*Something high but repeatable for 5 reps.
>Hollow Hold 3 x 0:30
Jackie
1,000m Row
50 Thrusters @ 45#
30 Pull Ups
Total Time:
Warm Up
Part A. - 1:00 each
Pelvic Reset
Glute Foam Roll
Quad Foam Roll
Adductor Roll
Part B.
1:00 Elevated Pigeon
10 Ankle Hugs to Lateral Lunges
1:00 Hip Flexor Release on two Kettlebell's
10 Reverse Drop Lunges
10 Quad Stretch
Part C.
Warm Up Squat Clean, Thruster, Push Jerk, and Deadlift
Suggested weights, perform a few reps of each movement before increasing:
45#, 95#, 135#, 185#
Workout: "Stress Relief"
Accumulate 5,000m on the Rower*
*At every 3:00 mark (3:00, 6:00, 9:00, etc.) come off and, on a 185# bar, complete:
1 Squat Clean
2 Thrusters
3 Push Jerk
4 Deadlift
Total Time:
Part A. - 1:00 each
Pelvic Reset
Glute Foam Roll
Quad Foam Roll
Adductor Roll
Part B.
1:00 Elevated Pigeon
10 Ankle Hugs to Lateral Lunges
1:00 Hip Flexor Release on two Kettlebell's
10 Reverse Drop Lunges
10 Quad Stretch
Part C.
Warm Up Squat Clean, Thruster, Push Jerk, and Deadlift
Suggested weights, perform a few reps of each movement before increasing:
45#, 95#, 135#, 185#
Workout: "Stress Relief"
Accumulate 5,000m on the Rower*
*At every 3:00 mark (3:00, 6:00, 9:00, etc.) come off and, on a 185# bar, complete:
1 Squat Clean
2 Thrusters
3 Push Jerk
4 Deadlift
Total Time:
Warm Up
Part A. - 1:00 each
Pec Roll
Trap Wall Smash
Part B.
7ea Rotator Cuff Alphabet
10 Band Y's
10 PVC Good Mornings
10 PVC Pass Thrus
10 Strict Press @ 45#
10 Push Press @ 95#
10 Box Step Ups
Part C.
5 Inch Worms
10 World's Greatest
Workout: "Red Eye"
50 Single Arm Suitcase Carry Box Step Ups @ 24" w/ 53# Kettlebell
10, 8, 6, 4, 2
HSPU
Toes to Bar
50 Single Arm Suitcase Carry Box Step Ups
10, 8, 6, 4, 2
Pull Ups
(x2) Butterfly Sit Ups
50 Single Arm Suitcase Carry Box Step Ups
Total Time:
Part A. - 1:00 each
Pec Roll
Trap Wall Smash
Part B.
7ea Rotator Cuff Alphabet
10 Band Y's
10 PVC Good Mornings
10 PVC Pass Thrus
10 Strict Press @ 45#
10 Push Press @ 95#
10 Box Step Ups
Part C.
5 Inch Worms
10 World's Greatest
Workout: "Red Eye"
50 Single Arm Suitcase Carry Box Step Ups @ 24" w/ 53# Kettlebell
10, 8, 6, 4, 2
HSPU
Toes to Bar
50 Single Arm Suitcase Carry Box Step Ups
10, 8, 6, 4, 2
Pull Ups
(x2) Butterfly Sit Ups
50 Single Arm Suitcase Carry Box Step Ups
Total Time:
Warm Up
Part A. - 1:00 each
Pelvic Reset
Calf Roll
Pec Roll
Rhomboid Smash
Part B.
1:00 Jump Rope
7ea Rotator Cuff Alphabet
10 PVC OHS
10 PVC Pass Thrus
10 45# OHS
2:00 Banded Shoulder, Tricep, and Lat Stretch (1:00R/1:00L)
10 Kip Swings
Part C.
5 Inch Worms
Accumulate 0:10 of False Grip Dead Hang
5 Supported False Grip Rows to Sternum
3 False Grip Kip Swings
5 Supported Quick Transitions
12 Hollow Hold + Banded Lat Pulls
Workout: CrossFit Open 18.3
2 Rounds for Time of (14 Minute Time Cap):
100 Double Unders
20 Overhead Squats @ 115#
100 Double Unders
12 Ring Muscle-Ups*
*work on the assisted transition we've been doing into a Ring Dip
100 Double Unders
20 Dumbbell Snatches @ 50#
100 Double Unders
12 Bar Muscle-Ups*
*have you done banded bar muscle ups? I'd prefer you do those if possible to work on getting some volume within a workout.
Total Time or Reps in 14 Minutes:
Part A. - 1:00 each
Pelvic Reset
Calf Roll
Pec Roll
Rhomboid Smash
Part B.
1:00 Jump Rope
7ea Rotator Cuff Alphabet
10 PVC OHS
10 PVC Pass Thrus
10 45# OHS
2:00 Banded Shoulder, Tricep, and Lat Stretch (1:00R/1:00L)
10 Kip Swings
Part C.
5 Inch Worms
Accumulate 0:10 of False Grip Dead Hang
5 Supported False Grip Rows to Sternum
3 False Grip Kip Swings
5 Supported Quick Transitions
12 Hollow Hold + Banded Lat Pulls
Workout: CrossFit Open 18.3
2 Rounds for Time of (14 Minute Time Cap):
100 Double Unders
20 Overhead Squats @ 115#
100 Double Unders
12 Ring Muscle-Ups*
*work on the assisted transition we've been doing into a Ring Dip
100 Double Unders
20 Dumbbell Snatches @ 50#
100 Double Unders
12 Bar Muscle-Ups*
*have you done banded bar muscle ups? I'd prefer you do those if possible to work on getting some volume within a workout.
Total Time or Reps in 14 Minutes:
Warm Up
Part A.
3:00 Bike
Foam Roll for at least 1:00 each:
Part B.
10 Kip Swings
5 Inch Worms
10 Kip Swings
10 Goblet Squats @ 35#
6 Toes to Bar
10 Kettlebell Deadlifts @ 35#'s*
3 Ring Dips
6 Single Arm DB Hang Clean & Jerk @ 50#
6 Goblet Squats @ 70#
2 Single Arm DB Hang Clean & Jerk @ 70#
Workout: "Sweaty, Chalky, Pukey"
5 Rounds for Time
Complete the following in 4:00 or less...
3 Ring Dips
6 Single Arm DB Hang Clean & Jerk @ 65#**
9 Goblet Squats @ 65#
12 Toes to Bar
15 Kettlebell Deadlifts @ 50#'s*
18 Calorie Bike
Rest 2:00***
*'s = two weights
**you can decide how to partition the reps per side
***this two minute rest is apart of every round
Total Time: previous score = 3:40 per round, so total time would have been 19:20.
*Notes: did every round in 3:40. Toes to Bar almost unbroken! Also, I think this is the workout you ACTUALLY threw up, so don't do that this time, haha!
Part A.
3:00 Bike
Foam Roll for at least 1:00 each:
- Quads
- Glutes
- Pec Minor
Part B.
10 Kip Swings
5 Inch Worms
10 Kip Swings
10 Goblet Squats @ 35#
6 Toes to Bar
10 Kettlebell Deadlifts @ 35#'s*
3 Ring Dips
6 Single Arm DB Hang Clean & Jerk @ 50#
6 Goblet Squats @ 70#
2 Single Arm DB Hang Clean & Jerk @ 70#
Workout: "Sweaty, Chalky, Pukey"
5 Rounds for Time
Complete the following in 4:00 or less...
3 Ring Dips
6 Single Arm DB Hang Clean & Jerk @ 65#**
9 Goblet Squats @ 65#
12 Toes to Bar
15 Kettlebell Deadlifts @ 50#'s*
18 Calorie Bike
Rest 2:00***
*'s = two weights
**you can decide how to partition the reps per side
***this two minute rest is apart of every round
Total Time: previous score = 3:40 per round, so total time would have been 19:20.
*Notes: did every round in 3:40. Toes to Bar almost unbroken! Also, I think this is the workout you ACTUALLY threw up, so don't do that this time, haha!
Warm Up
Part A.
3:00 Row
~1:00 Pec Roll
~0:30 T-Spine Roll
5 x 3 T-Spine Sit Ups
~2:00 Rhomboid + Trap Smash
Strength
Part I
10 Hurricane Press @ [3:0:0:0]
0:20 Hollow Hold
Part II: EMOM
M1: 8 + 2 Pistols
M2: 8 - 2 HSPU
Workout: "Pharoh KiBa & The Tomb"
For Time
100 Slider Mountain Climbers (R + L = 1)
75 Calorie Row
50 Body Raises
25 Handstand Push Ups
50 Kettlebell Swings @ 53#
75 Wall Balls
100 Slider Mountain Climbers
Total Time:
Part A.
3:00 Row
~1:00 Pec Roll
~0:30 T-Spine Roll
5 x 3 T-Spine Sit Ups
~2:00 Rhomboid + Trap Smash
Strength
Part I
10 Hurricane Press @ [3:0:0:0]
0:20 Hollow Hold
Part II: EMOM
M1: 8 + 2 Pistols
M2: 8 - 2 HSPU
Workout: "Pharoh KiBa & The Tomb"
For Time
100 Slider Mountain Climbers (R + L = 1)
75 Calorie Row
50 Body Raises
25 Handstand Push Ups
50 Kettlebell Swings @ 53#
75 Wall Balls
100 Slider Mountain Climbers
Total Time:
Warm Up
Part A.
3:00 Bike
~1:00 Glute Roll
~1:00 Quad Roll
~1:00 Hip Flexor Smash on 2 Kettlebells
~1:00 Elevated Pigeon
Part B.
10 Deadlift @ 135#
5 Box Jumps
8 Deadlift @ 185#
5 Inch Worms
10 Leg Swings
6 Deadlift @ 225#
5 Box Jumps @ 30"
4 Deadlifts @ 275#
Workout: "ASSets"
E3MOM: 8 Rounds
You can only work for 0:90.
5 Deadlifts @ 275# *FOUCS ON FORM*
5 Box Jumps @ 30"
10 Med Ball Slams
Max Assault Bike Calories
Score = Total Calories
Part A.
3:00 Bike
~1:00 Glute Roll
~1:00 Quad Roll
~1:00 Hip Flexor Smash on 2 Kettlebells
~1:00 Elevated Pigeon
Part B.
10 Deadlift @ 135#
5 Box Jumps
8 Deadlift @ 185#
5 Inch Worms
10 Leg Swings
6 Deadlift @ 225#
5 Box Jumps @ 30"
4 Deadlifts @ 275#
Workout: "ASSets"
E3MOM: 8 Rounds
You can only work for 0:90.
5 Deadlifts @ 275# *FOUCS ON FORM*
5 Box Jumps @ 30"
10 Med Ball Slams
Max Assault Bike Calories
Score = Total Calories
Warm Up
Part A.
1:00 Jump Rope
Pelvic Reset
5 Minutes Foam Rolling
Part B. 3 Sets
5 Supported False Grip Rows to Sternum
5 Supported Quick Transitions
3 Kipping Ring Dips (separate and higher rings)
2 Ring Muscle Up Attempts
Part C.
Warm Up Squat Snatch & Overhead Press
Workout: "Fuck."
Survival EMOM
Go until you cannot complete the work within the minute.
M1
3 Squat Snatch @ 115#
3 Bar Facing Burpees
20 + 5 Double Unders
M2
20 + 5 Double Unders
6 Toes to Bar
3 Push Press @ 115# (from the floor)
M3
Rest
Part A.
1:00 Jump Rope
Pelvic Reset
5 Minutes Foam Rolling
Part B. 3 Sets
5 Supported False Grip Rows to Sternum
5 Supported Quick Transitions
3 Kipping Ring Dips (separate and higher rings)
2 Ring Muscle Up Attempts
Part C.
Warm Up Squat Snatch & Overhead Press
Workout: "Fuck."
Survival EMOM
Go until you cannot complete the work within the minute.
M1
3 Squat Snatch @ 115#
3 Bar Facing Burpees
20 + 5 Double Unders
M2
20 + 5 Double Unders
6 Toes to Bar
3 Push Press @ 115# (from the floor)
M3
Rest
Warm Up
Part A.
400m Jog
10 Leg Swings
10 Quad Stretch
10 Knee Hugs to Samson Stretch
Part B.
7 each @ 65-95#:
Romanian Deadlifts
Bent Rows
Hang Cleans
Shoulder to Overhead
Front Squat
Deadlifts
Power Cleans
Part C. 2 Sets
5 Supported False Grip Rows to Sternum
5 Supported Quick Transitions
3 Kipping Ring Dips (separate and higher rings)
2 Ring Muscle Up Attempts
Workout: "Pharoh KiBa & the Mummy"
600m Run Buy In
5 Power Cleans @ 135#
5 Box Jumps @ 24"
4 Power Cleans @ 155#
6 Box Jumps
3 Power Cleans @ 185#
7 Box Jumps
2 Power Cleans @ 205#
8 Box Jumps
1 Power Clean @ 225#
9 Box Jumps
1 Power Clean @ 225#
9 Gunslingers w/ 40# Kettlebells
2 Power Cleans @ 205#
8 Gunslingers
3 Power Cleans @ 185#
7 Gunslingers
4 Power Cleans @ 155#
6 Gunslingers
5 Power Cleans @ 135#
5 Gunslingers
Total Time:
Part A.
400m Jog
10 Leg Swings
10 Quad Stretch
10 Knee Hugs to Samson Stretch
Part B.
7 each @ 65-95#:
Romanian Deadlifts
Bent Rows
Hang Cleans
Shoulder to Overhead
Front Squat
Deadlifts
Power Cleans
Part C. 2 Sets
5 Supported False Grip Rows to Sternum
5 Supported Quick Transitions
3 Kipping Ring Dips (separate and higher rings)
2 Ring Muscle Up Attempts
Workout: "Pharoh KiBa & the Mummy"
600m Run Buy In
5 Power Cleans @ 135#
5 Box Jumps @ 24"
4 Power Cleans @ 155#
6 Box Jumps
3 Power Cleans @ 185#
7 Box Jumps
2 Power Cleans @ 205#
8 Box Jumps
1 Power Clean @ 225#
9 Box Jumps
1 Power Clean @ 225#
9 Gunslingers w/ 40# Kettlebells
2 Power Cleans @ 205#
8 Gunslingers
3 Power Cleans @ 185#
7 Gunslingers
4 Power Cleans @ 155#
6 Gunslingers
5 Power Cleans @ 135#
5 Gunslingers
Total Time:
Warm Up
Part A.
500m Row
10 Kip Swings
5 Inch Worms
Part B.
5 Push Ups
10 Forearm Scap Push Ups
15 Baby Cobras
10 PVC Pass Thrus
5 Push Ups
Workout: "Pull, Push"
2 Rounds for Time
1250m Row
5 Ring Dips
25 DB Thrusters @ 45#
5 Strict Chin Ups
25 DB Push Press @ 45#
5 Ring Dips
25 Slider Mountain Climbers
5 Strict Chin Ups
25 Kettlebell Swings @ 70#
Accessory Work: Isometrics
2 Rounds: Rest as needed
18 GHD Extensions w/ weight
12 Unweighted GHD Extensions
1:00 Hollow Hold
2:00 Side Plank (split between sides)
Part A.
500m Row
10 Kip Swings
5 Inch Worms
Part B.
5 Push Ups
10 Forearm Scap Push Ups
15 Baby Cobras
10 PVC Pass Thrus
5 Push Ups
Workout: "Pull, Push"
2 Rounds for Time
1250m Row
5 Ring Dips
25 DB Thrusters @ 45#
5 Strict Chin Ups
25 DB Push Press @ 45#
5 Ring Dips
25 Slider Mountain Climbers
5 Strict Chin Ups
25 Kettlebell Swings @ 70#
Accessory Work: Isometrics
2 Rounds: Rest as needed
18 GHD Extensions w/ weight
12 Unweighted GHD Extensions
1:00 Hollow Hold
2:00 Side Plank (split between sides)
Warm Up
~15 Minutes of Mobility, Follow the Checklist
Low Back
Hip Flexors
Adductors
Quads
Pecs
Lats
Workout: "Light Bro Sesh"
All weights at 60% of your 1RM
Front Squat 4 x 5
>Split Lunges 4 x 10
>Banded Kettlebell Swings*
*message me for a video if you need it!
>GHD Extensions 4 x 20
>90/90 Alternating Hip Stretch 4 x 6
Bench Press 4 x 5
>Supine Medicine Ball Chest Toss*
*lie on your back and throw a medicine ball to the ceiling, catch and repeat
>Hand Release Push Ups 4 x 10
>Plyo Push Ups 4 x 10
>Banded Shoulder, Lat, or Tricep Stretch 4 x 1:00
Yoga with Adriene - she's back!
Yoga for Lower Back Pain (15 Minute)
~15 Minutes of Mobility, Follow the Checklist
Low Back
Hip Flexors
Adductors
Quads
Pecs
Lats
Workout: "Light Bro Sesh"
All weights at 60% of your 1RM
Front Squat 4 x 5
>Split Lunges 4 x 10
>Banded Kettlebell Swings*
*message me for a video if you need it!
>GHD Extensions 4 x 20
>90/90 Alternating Hip Stretch 4 x 6
Bench Press 4 x 5
>Supine Medicine Ball Chest Toss*
*lie on your back and throw a medicine ball to the ceiling, catch and repeat
>Hand Release Push Ups 4 x 10
>Plyo Push Ups 4 x 10
>Banded Shoulder, Lat, or Tricep Stretch 4 x 1:00
Yoga with Adriene - she's back!
Yoga for Lower Back Pain (15 Minute)
Warm Up
~15 Minutes of Mobility, Follow the Checklist
Traps
Rhomboids
Lats
Pecs
Feet
Calves
Hamstrings
Workout: "Take 'Er Easy"
3 Rounds
1,000m Row @ 75% effort
800m Run @ 75% effort
Yoga with Adriene
Yoga for When You're Sore (15 Minute)
~15 Minutes of Mobility, Follow the Checklist
Traps
Rhomboids
Lats
Pecs
Feet
Calves
Hamstrings
Workout: "Take 'Er Easy"
3 Rounds
1,000m Row @ 75% effort
800m Run @ 75% effort
Yoga with Adriene
Yoga for When You're Sore (15 Minute)
