MONDAY 28

GYM

WARM UP 5min:
5 Air Squats (2111)
10 Monster Walks Left + Right
5 Inch worms

STRENGTH
Back Squat 8-8-8 ; rest 1:30-2:00
*light to moderate

PUSH:
2 x (Max 10min)
5-16 Step-ups or Box Jumps
7-18 V-ups or Knees to Chest
9-20 Goblet Squats

COOL DOWN MOBILITY:
Adductor and Quad strech

AT HOME

2x
10 DB Suitcase Lunges
10 DB Curl to Press
5 Inchworms

FULL-BODY STRENGTH
E2MOM x 10 MINUTES
6 Lunge (R) + Lunge (L) + DB Bent
Over Row*
+
12 Shoulder Taps
*1 rep = Lunge (R) + Lunge (L) +
Bent Over Row

FULL-BODY WORKOUT
AMRAP x 6 MINUTES
10 Single DB Bent Over Row
10 Single DB Ground to Overhead
10 Sprawls + Mountain Climbers
-Rest 1:00-

AMRAP x 6 MINUTES
8 Single DB Bent Over Row
8 Single DB Ground to Overhead
10 Sprawls + Mountain Climbers
-Rest 1:00-

AMRAP x 6 MINUTES
6 Single DB Bent Over Row
6 Single DB Ground to Overhead
10 Sprawls+ Mountain Climbers

FINISHER + NCMOBILITY
FOR QUALITY
Max Time Any Style Plank
Stretch it out

TUESDAY 29

GYM

2x
Side plank + ext rotations 10/ side
Halos 4/side
Mountain Climbers 20
:30 Hollow Hold

MAIN:
Chin up Lowers
1-1-1
Bent over row
3×10
Rest 2min

SECONDARY
EMOM x 10 MINUTES
4 Front Rack Walking Lunges
+
4 Front Squats; 40%-50%

PUSH:
5min AMRAP rest 90sec b/w sets
20 Wall Ball Deadlift
20 Wall Ball Squats
20 Wall Ball Strict Press
10 Wall Ball OH Lunges

AT HOME

EMOM x 3 MINUTES
10 Up-Downs + Max Sit-Ups

E2MOM x 12 MINUTES
10/10 Single DB Suitcase Deadlift
15 Single DB Floor Press

EVERY 3:00 x 5 SETS
16 Single DB Push Press
16 Alt Hang Power Clean
16 Weighted Sit-Ups

WEDNESDAY 30

GYM

WARM-UP
2-3 SETS
10 Cat/Cow
:30 Deadbug
5 BW Good Mornings/ hinges
5 Slow “Descent” Deadlifts

MAIN
Deadlift
8-8-8*
light to medium load

SECONDARY
EMOM x 16 MINUTES
Min 1 – 10 Perfect Ring Rows or 4 Pull-ups
Min 2 – 30m Farmer Carry
Min 3 – 10 Glute Bridges

COOLDOWN
2x
30sec Plank
+ Hamstring Stretch

AT HOME

AMRAP x 12 MINUTES
1:00 Cardio Choice
30 Russian Twists
10 Burpee + Side Shuffle
30 Jumping Lunges

-Rest 2:00-

AMRAP x 8 MINUTES
1:00 Cardio Choice
20 Russian Twists
10 Burpee + Side Shuffle
20 Jumping Lunges

THURSDAY/FRIDAY 1-2

GYM

ON A 5:00 RUNNING CLOCK…
20 Sprawls
10 Empty Barbell or DB Strict Press
:30 OH Hold
:20 Side Plank Ext Rotators R
:20 Side Plank Ext Rotators L
10 Push-ups
10 Prone Get-ups

STRENGTH
8-8-8 *
Strict Press
*Start light build to moderate.

WORKOUT
5 SETS*
AMRAP x 2 MINUTES
5 Push Press
10 Sprawls + Step Over Bar
-Rest 1:00 b/t Sets-
*Pick up where you left off each set.

SATURDAY 3

IN THE PARK

**WARM-UP**
AMRAP x 6 MINUTES
5/5 Single Arm KB DL
:30 Hollow Hold
5 Burpees Over KB
:30/:30 Single Arm OH KB Hold or Carry
5/5 Single Arm KB Russian Swing

STRENGTH /SKILL:
EMOM x 9 MINUTES
MIN 1 – 6 Slow leg lowers
MIN 2 – 7-10 Hang KB Snatches (R)*
MIN 3 – 7-10 Hang KB Snatches (L)

PUSH
4 SETS
10 KB Snatches (R) (53/35)|(35/26)
10 SA KB Russian Swings (R)
10 KB Snatches (L)
10 SA KB Russian Swings (L)
15 Burpees

-Rest 1:00 b/t Sets-