Day 167

5 minute Row

3 x (8 x Barbell Bridge/ 8×8 x Bulgarian Split Squat)

 

Task 1

3 x Deadlift Every 3 Minutes for 15 minutes building 3 rep max

 

Task 2

Accessory Circuit

8 x  Barbell Good Morning + 8 x Pendlay Row + 40m Farmer Carry. 4 Rounds

 

Task 3

 

150 Wall Balls for Time

 

 

 

Day 166

 

Push Emphasis

 

5 Minute Cardio

3 x (5 x Banded Push Up + 5 x Cuban Press + 520 x Tricep Press Down)

 

Task 1

6 x6   DB Bench Press AHAP. 90second Rest

 

Task 2

4 x6 Weighted Dip AHAP + 4×6 Weighted Push Up

 

Task 3

30/20/10 Wall Ball/ Push Up

 

bench-backbend

 

 

 

Day 165

 

Recovery

20 Mins Run/Ski/Row/Ride @Conversational Pace

50 x TGU @ 8kg

50 x Windmill @12kg

 

 

 

Day 164

 

 

Warm Up

 

5min Row

2 x10m Banded Monster Walks + 2×10 Banded Squat

4×8 Cuban Press

3 x10 OHS Bar Only

 

Task 1

 

3 x OHS E2MOM Building to 3 RM. 1 Minute Total

 

Task 2

15 x Front Squat @ 70kg/50kg + 400m Run. 5 Rounds for time

 

5 Minute Mobility 

 

dynamic-medial-quad-mash-out-in-frog-pose-hd-1080p

 

 

Day 163

 

Warm Up

5 Mins any Cardio

3 x (5 x Batwing + 5 x DB High Pull + 5 x Curl)

 

Task 1

10 Minute Drill

Every 30 Seconds perform:

1 x Power Clean / 1 x Front Squat / 1 x Hang Clean @30/40/50 KG

 

Task 2

 

5 x Sumo Deadlift E2MOM for 10 Minutes (5 sets) building to 5 rep max

 

Task 3

 

15 Min AMRAP

8 x Supinated BOR

8 x Hammer Curl

8 x DB Pullover

All at 8RM

 

5 Minute Mobility

Banded Lat/Pectoral Stretch Complex

 

 

Day 162

10 Minute Row

2×1 min Weighted Plank

3 x (10 x Banded Good Morning/ 10 x Reverse Lunge/ 5 x Heavy KB Swing)

 

Task 1 

4 x Deadlift Every 3 Minutes for 18 Minutes

 

Task 2

3 x15/15 Bulgarian Split Squat AHAP

 

Task 3

500m Row For Time

 

 

Day 161

 

Push Emphasis

Warm UP

5 Minutes any Cardio

 

5 Minutes:

First 30 second 7 x Push Up

Second 30 seconds 7 x Z Press

 

Task 1

 

5 x Push press Very 2 Minutes for 10 Minutes , building to 5 Rep Max

 

Task 2

EDT Block. 15 Minute

 

5 x Bench Press @ 10 rep max Weight + 5 x Heavy DB Shrug

 

Task 3

 

10 Minute Max Z Press

 

 

Day 160

Recovery

60 Minute Ride @ Conversational Pace

 

Day 159

 

Squat/Vertical Push

5 Minute Ride

2×10 m Banded Monster Walks

3 x (5 x Cuban Press / 10 Banded Squat/ 5 Jump Squat)

Task 1

15/15 Bulgarian Split Squat + 15  Behind the Neck Press/ 3 Rounds

Task 2

20 Minute EDT

5 x DB Jump Squat (10 Rep Max Weight)

+ 5 x Barbell Push Press (10 Rep Max Weight)

Try to accomplish at least 20 Rounds.

 

Cool Down

10 Minute Bike

 

 

Day 158

Pull Emphasis

 

Warm Up

5 min Row

1-6-1 Pull Up Ladder

 

30 Minute Rotation EMOM

 

Minute 1: 10 x Pendlay Row

Minute 2: 10 x Dumbbell High Pull

Minute 3: 10 x Hammer Curl

 

5 Minute Mobility

Banded Lat/Pectoral Stretch Complex

 

 

 

 

 

 

Day 156/157

Rest/Recovery

 

Day 155

 

Squat/Vertical Press

 

Warm Up

5 Minute Bike

2x10m Monster Walk

2×10 Banded Squat

3×5 Jump Squat

 

Task 1

Back Squat: 3/2/1 with 10 Second Intra-set Pause. 5 Rounds Building to 80%

 

Task 2

5 x10 Military Press @ 50%. 1 Min Rest

 

Task 3

 

21/15/9

DB Thruster @ 2x 16kg kb + Cal Bike. For Time

 

5 Minute Mobility

quad-mash-on-foam-roller

 

 

 

Day 154

IWT

 

Warm Up

 

10 Minute Any Cardio

3×5 Wall Squat

2×10 Squat

3×5 DB Thruster @2x15lb

 

Task 1

5x Clean & Press  + 20 Cal Ski or Row

3 Min Rest

4 Rounds

 

Task 2

 

6 Alternating DB Snatch + 10 x Burpee Box Jump Step Over (sprint don’t “pace”)

3 Min rest

4 Rounds

 

Cool Down

10 Minute Run

 

 

 

Day 153

Recovery

 

Task 1

30 Minute Run @ Conversational Pace

 

Task 2

 

50x TGU @8kg

 

 

Day 152

 

5 Minute Row or Run

2×1 min Weighted Plank

2 x 15/15 Bulgarian Split squat

2 x10 banded Good Morning

 

Task 1

5 x Deadlift every 2 minutes for 10 Minutes

 

Task 2

12 x Step UP AHAP + 15 x KB Swing @32/24kg. 4 Rounds for time.

 

5 Minute Mobility

couch-stretch-with-10-instep-to-rotation

 

 

Day 151

Push/Pull

Warm Up

5 minute Row

3 x (5 x Band Resisted Push Up/ 5 x Ring Row/ 20 x Band Pull Apart)

 

Task 1

5 x Bench Press Every 2 Minutes for 10 Minutes Building to 5 Rep Max

 

EDT Block

15 minute Amrap

5 x Incline DB Bench Press (10 rep max weight)

+

5 x Supinated Bent Over Row (10 rep max weight)

Aim for 14-17 Rounds

 

Task 3

100 x Banded Tricep Pressdown

 

bench-backbend

 

Day 149/150

 

Rest/Recovery

 

Day 148

 

Squat/Vertical Press

 

Warm Up

5 MinuteBike

3×5 Wall Squat / 2×10 Squat/3 x5 Goblet Squat

2 x30/30 Push Press/Rest (rest in OH position @ 2×10/15lb DB

 

Task 1

5 x Push Press every 2 Minutes for 10 Minutes building to 5 rep max

 

Task 2

Hi Rep Back Squat

5 x20 Back Squat/ 2 Min rest. Increasing weight each round. Start at 30% 1RM

 

 

Cool Down

10 Minute Bike

 

5 x20 Back Squat. 2

 

Day 147

 

Push + Sprint

 

Warm Up

5 Min Row

3 x ( 5 x Cuban Press / 20 x Banded Tricep Press Down/ 20 x Band Pull Apart)

 

Task 1

 

10 x Bench Press @50% + 250m Row Sprint. 10 Rounds. 1 min Rest

 

Task 2

100 xDip/ Tricep Dip

 

5 Minute Mobility

bench-backbend

 

 

 

 

 

 

Day 146

 

Recovery

 

60 Minute Ride. Assault Bike or Schwinn Bike Preferred, Conversational Pace. 200-300 Watts

 

Day 145

 

5 Minute Any Cardio

2 x 20m Lunge Forward/ Backward

Add OH Dumbbell

2x20m Lunge Forward/Backward

 

Task 1

 

6 X Front Rack Step Up

12 x Ball Slam @ 3olbs

24 x Dumbbell Shrug

 

5 Rounds

 

Task 2

 

300m Row + 60m Farmer Carry @ 2x 24/32/40 KB. 4 Rounds for time

 

5 Minute Mobility

couch-stretch-with-10-instep-to-rotation

 

 

Day 144

 

Challenge 

 

Warm UP

5 Minute Row

 

Little 55: 10 -1 Ladder

 

Squats/Push Ups/Reverse Lunge/ KB Swing/ Sit Ups

 

Big 55 XL

 

15-1 Ladder

 

Deadlift @50/60/70 or 80 KG

Bench Press @40/50/60 0r 70KG

KB Push Press @ 2×12/14 or 16KG

 

bench-backbend

 

Day 142/143

Rest/Recovery

 

Day 141

 

Warm Up

5 Minute Row

 

3 Rounds of

10 x Reverse Sampson Lunge with PVC in OH Position

10 x Banded Good Morning

10 x Cossack Squat

 

Task 1 

 

8 x Barbell Hip Bridge + 8 x Double KB Swing

3 Rounds

 

Task 2

 

Deadlift.

Sets of: 10/8/5, then 3×3 @85%. 3 Mins rest.  Perform 10 x KB Floor Wiper During Rest.

 

Task 3

21/15/9

Dumbbell Burpee Box Step over @20″ + Cal Row. For Time

 

5 Minute Mobility

box-pigeon-squence

 

 

 

 

 

 

 

Day 140

Power

 

5 Min any Cardio

4 Way Movement Mobility x2

3×5 Box Jump @30″

5 x Broad Jump for max distance

 

Task 1

8 x Power Clean AHAP + 10 cal Ski or Row

 

Task 2

8 x Alternating Dumbbell Snatch AHAP + 100m Sprint

4 Rounds. Rest 2 Minutes

 

Task 3

30 x Burpee Box Jump Over for time

 

5 Minute Mobility

gluteal-fan-mash-out-2

 

 

 

Day 139

Recovery

 

Task 1

 

20 Minutes Cardio

40 sec easy/20 sec hard

 

Task 2

 

30 Minute Circuit on Rotation. Not for time

 

10 x TGU

10 x Step Up on to 20″ Box

10 x KB Swing

10 x Hollow Rock

5 x Box Jump on to 20 inch box (step down)

10x Wall Ball @20lbs/14lbs

 

5 Minute Bike

 

Day 138

Squat and Vertical Press

 

Warm Up

5 Minute  Bike

Banded Monster Walks

2×10 Banded Squat

3 x10 Z Pree (Bar Only)

 

Task 1

EDT Block 1

 

15 Minute AMRAP

6 x Reverse DB Lunge + 5 x Arnold Press @10 Rep Max Weight

 

Task 2

EDT Block 2

15 Minute AMRAP

5 x Goblet Squat + 5 x DB Lateral Raise @ 10 Rep Max Weight

 

Task 3

100 Cal Fan Bike Or Row For Time.

 

5 Minute Mobility

box-pigeon-squence

 

 

Day 137

Horizontal Push Pull

5 Minute Any Cardio

 

3 x (5 x Band Resisted Push Up / 20x Banded Tricep Pressdown/ 10 x Bent Over Lateral)

 

Task 1

 

4 x Bench Press Every 3 Minutes for 18 Minutes building to 4 Rep Max (80% 1RM)

 

Task 2

EDT 

 

15 Minute AMRAP

5 x Incline DB Bench Press + 5 x Supinated Barbell Row @10 Rep Max Weight

 

Task 3

 

Max Rep Push UPs in 10 Minutes

 

5 Minute Mobility

bench-backbend

 

 

 

Day 135/136

 

Rest and Recovery

 

Day 134

 

Squat/Vertical Push

 

5 Minute Ride

2×10 m Banded Monster Walks

3 x (5 x Cuban Press / 10 Banded Squat/ 5 Jump Squat)

 

Task 1

 

15/15 Bulgarian Split Squat + 15  Behind the Neck Press/ 3 Rounds

 

Task 2

 

20 Minute EDT

5 x DB Jump Squat (10 Rep Max Weight)

+ 5 x Barbell Push Press (10 Rep Max Weight)

Try to accomplish at least 20 Rounds.

 

dynamic-medial-quad-mash-out-in-frog-pose

 

 

 

Warm UP

5 Min Row

4 Way Movement mobility x 2

 

Task 1

3 x KB Clean +2 x Press every 30s for 10 Minutes

 

Task 2

3 x Power Clean EMOM increasing weight each minute to find 3 rep max

 

Task 2

10 x Heavy Dumbbell Thruster + 20 seconds ALL OUT on Fan Bike or Rower for Max Calories. 5 Rounds . Rest As needed.

 

Cool Down

5 Minute Bike

 

 

 

 

Day 133

 

Recovery/Regeneration

 

Warm UP

 

3+3 TGU + 1 Min Plank. 3 Rounds @ 8/12/16 KG

 

Task 1

5 Rounds of

400m Run

500m Row

Conversational Pace. Don’t redline

 

5 Minute Mobility

banded-leg-sequence

 

 

 

 

 

 

Day 132

 

Push/Pull

 

Warm Up

5 Min Row

3 x (5 x Banded Resisted Push Up/ 5 x Pull Up / 20 x Tricep Press Down)

 

Task 1

EDT Block 1 

15 Minute AMRAP @ 10 Rep Max Weight

 

5 x Incline Dumbbell Bench Press

5 x Supinated Barbell Row

 

EDT Block 2

 

15 Minute AMRAP @ 10 Rep Max Weight (or bodyweight)

 

5 x Dip

5  x Pull Up

 

Task 3

 

Max Rep Push Up + Max Rep Ring Row. 3 Rounds

 

5 Minute Mobility

bench-backbend

 

 

 

 

 

 

 

 

 

Day 131

 

Warm Up

 

5 Minute Row

2 x 1 Min Weighted Plank

4 Way Movement Mobility x 2

 

Task 1

8 x Barbell Bridge + 8 X Good Morning. 1 Min Rest. 4 Rounds. AHAP

 

Task 2

Deadlift Strength Ladder

 

10-1 Increasing Weight Each Round. Perform 10 Cal Sprint Row Between Sets. Rest as needed. Not For time.

 

Task 3

 

12 x Reverse Dumbbell Lunge + 12 x DB Thruster @2x14kg. ,4 Rounds for Time.

Reduce Weight to 2x12kg if necessary

 

5 Minute Mobility

 

couch-stretch-with-10-instep-to-rotation