MONDAY

12/31/18: MONDAY

(literally, the last work out of the year)

Warm Up/ Mobility/ Fitness: 10 minutes OR 5X: 5 reps on ALL

roll up w/ leg pass: R/ L

hindu push up

20” OR 24” box step up: R/ L (complete all reps on one side/ DO NOT touch toe at top/ DO NOT bounce at bottom)

Work: 15 minutes: use first 3 minutes to get to work weight

Power Clean & Box Jump: every minute on the minute

Block #1: minute: 1, 2, & 3: power clean: 6 reps/ box jump: 2 reps

minute 4: recovery

Block #2: power clean: 4 reps/ box jump: 4 reps

Block #3: power clean: 2 reps/ box jumps: 6 reps

Work: 12 minutes: first 2 minutes to get to work weight

complete reps every minute for 10 minutes: 10 rounds

dumbbell OR kettle push press OR jerk press: 3R/ 3L

dumbbell OR kettle row: 3R/ 3L

up/ downs: 3 reps

Work: Core: 8 minutes: 4 reps on each

reps every minute on the minute

ab wheel/ mermaid: R/ L/ sit up

Work: Roll & Stretch: Freakn DO IT!!!

FRIDAY

12/28/31: FRIDAY

Warm Up/ Fitness: 15 minutes

complete reps every minute for 15 minutes. remaining time of minute is recovery.

1st min: kettle 2 hand swing: 9 rep/ burpee jump pull up: 3 reps

2nd min: 8 reps/ 4 reps

3rd min: 7 reps/ 5 reps

Work: 15 minutes: use first 5 minutes to get to work weight

Barbell Snatch: 50 - 60% of max: 10 minutes: complete required reps every minute.

4 reps OR 2 reps of snatch to over head squat

Work: 20 minutes: choose poundage carefully

complete 4. 6, 8, 10 reps of ALL/ 10, 8, 6, 4. As many rounds as you can

chest: barbell chest press of choice

back: pull up

triceps: dumbbell skull crusher

biceps: dumbbell hammer curl

forearm: barbell wrist curl

THURSDAY

12/27/18: THURSDAY

Warm Up/ Mobility: 7 minutes

Get Up: 1R/ 1L, 2R/ 2L, 3R/ 3L

perform continually for 7 minutes with OR without weight

Work: 12 minutes: use first 2 minutes to get to work weight:

This is all about ROM (range of motion))

complete required reps, 10 every minute for 10 minutes

Barbell, Trap bar, or Kettle suit case Dead lift: Use riser: 2 - 4”

Super light weight 30 - 40% of max

Work: 10 minutes: 5 sets minimum

kettle kick thrus: 10 reps

lunge: back foot elevated: 7R/ 7L

Work: Upper Assistance: 3 sets

shoulder/ core: kettle circle clean: 8R/ 8L

triceps chest: dips: body weight OR bench: 10 reps

back/ biceps: lat pull down (under hand grip): 12 reps

core: obliques: wind shield wipers: 14 reps

WEDNESDAY

12/26/18: WEDNESDAY

Warm Up/ Fitness: 10 minutes

perform required reps every minute for 10 minutes. remaining time of minute is recovery.

1st min: kettle snatch: 5R/ 5L & push up: 15 reps

2nd min: kettle snatch: 10R/ 10L & push up: 5 reps

use a heavier bell on the 5 rep snatch than the 10 rep snatch complex

repeat the above 5X

Work: 10 minutes: 65% of max. use first 3 minutes to get to work weight.

Barbell RDL: start bar at waist take to mid shin level. DO NOT touch ground with weight!!!

.perform 5 reps every minute for 7 minutes.

Work: 10 minutes: 60% of max. use first 3 minutes to get to work weight.

Barbell Power Clean

perform 5 reps every minute for 7 minutes.

Work: Upper Assistance: 5 sets

shoulders: standing over head dumbbell press: 5R/ 5L……70%

back: dumbbell row: 10R/ 10L……60%

chest/ triceps: double kettle floor press: 15 reps……50%

shoulders: cable rear delt (double high cables): 20 reps

TUESDAY

12/25/18: TUESDAY

No posted Work Out: MERRY CHRISTMAS!!

See you Wednesday

MONDAY

12/24/18: MONDAY

Warm Up/ Fitness: 10 minutes continual

1st min continual: push up/ 2 hand kettle swing: 5 reps each

2nd minute continual: kettle clean/ lunge (step back); 3R/ 3L on each

alternate the 2 minutes: repeat the above 5X

Work: 5 minutes: 30 - 40% of max. I really mean it!!! This will be super light but effective, it will act almost like an extended warm up:

Barbell Thruster (front OR behind): 10 reps

complete required reps every minute for 5 minutes: 50 total reps

Work: 10 minutes: 60% of max

Barbell Squat (front OR behind): 5 reps

complete required reps every minute for 10 minutes: 50 total reps

Work: 4 sets on ALL

chest: incline barbell OR dumbbell: 8 reps

back: kneeling straight arm lat pull down: 8 reps

chest: cable of dumbbell fly: 12 reps

back: dumbbell lat pull over: 12 reps

core: band good morning/ roll up & over (try to touch toes to floor) 10 reps each

FRIDAY

12/21/18: FRIDAY

Warm Up/ Fitness: 10 minutes

up downs: 4 reps

2 hand kettle swing: 6 reps

kettle circle clean: 4R/ 4L

Work: Dead Lift: 23 minutes: use first 5 minutes to get to work weight.

1.5 minutes between blocks 1 & 2 as well as blocks 2 & 3

1 st 5 min: complete 5 reps every minute for 5 minutes: 50% of max: 25 total reps

2nd 5 min: complete 3 reps every minute for 5 minutes: 65% of max: 15 total reps

3rd 5 min: complete 1 rep every minute for 5 minutes 80%+++ of max: 5 total reps

Work: 10 minutes

complete required reps every minute for 10 minutes

pull up: 5 reps

push up: 10 reps

jump squat (hands behind head): 10 reps OR box jump: 7 reps

Work: Assistance: 3 sets/ 12 reps on ALL

ham/ glut/ low back: single leg feet elevated hip bridge: R/ L

triceps: dips

biceps: dumbbell hammer curl

forearms: dumbbell reverse wrist curl & cable wrist curl

THURSDAY

12/20/18: THURSDAY

Warm Up: 10 minutes continual OR 5X

trx lateral lunge: 5R/ 5L

trx sumo squat to rear delt: 5 reps

kneeling hip rotations: internal/ external/ lateral: 5 reps on ALL: L/ R

club bell halo & rotation: 5 reps on ALL: L/ R

Work: 15 minutes: first 3 minutes to get to work weight

Barbell Snatch: super light (40 - 50% of max)

1st min: 4 reps

2nd min: 5 reps

3rd min: 6 reps

4th min: recovery: use this time to adjust weight if needed

repeat the above 3X

Work: 10 minutes: first 5 minutes to get to work weight

Barbell Squat (front OR back: your preference)

complete required reps every minute for 5 minutes. remaining time of minute is recovery.

option #1: 10 reps (light weight: 40% of max)

option #2: 5 reps (medium weight: 55% of max)

Work: Upper Assistance: 3 sets on ALL

back: seated cable row (wide grip): 8 reps

shoulder: cable rear delt: 12R/ 12L

ab: kness to elbows: 16 reps

ab: roll up w/ weight: 10R/ 10L

WEDNESDAY

12/19/18: WEDNESDAY

Warm Up: 20 minutes

complete required reps every minute. remaining time of minute is recovery

1st min: wall ball: 20 reps

2nd min: kettle snatch: 10R/ 10L

3rd min: slam ball: 25 reps

4th min: push up: 30 push ups

5th min: recovery

repeat 4X

Work: 10 minutes: (2 minutes to get to work weight)

Barbell Power Clean: 7 reps: complete reps every minute for 8 minutes. remaining time of minute is recovery

Work: Lower Assistance: 3 sets/ 10 reps

ham: glut ham raise

quad: single leg press: L/ R

Work: Upper Assistance: 3 sets on ALL

chest: flat OR incline dumbbell press: 8 reps

chest: fly: 12 reps

shoulder: dumbbell shoulder press: 15R/ 15L

triceps: dumbbell kick backs: 20 reps

TUESDAY

2/18/18: TUESDAY

Warm Up: 10 minutes continual

kettle bells will be a ladder from 1 -5 reps/ 5 - 1 reps

double kettle hard clean to kettle plank push up

jumping jacks: 10 reps

perform 1 kettle bell rep/ 10 jacks, 2 kettle reps/ 10 jacks. Follow this format for 10 continual minutes. Start slow ease into your pace

Work: Kettle Thruster (squat/ press): 12 minutes

first 2 minutes to figure out work weights. 10 rep weight (light) & 3 rep weight (heavy)

10 rounds: complete required reps every minute.

alternate between light & heavy rounds: 5 rounds of each: 50 reps light weight/ 15 reps heavy weight total!!!

Work: Upper Assistance: 4 sets on each. Super each pairing.

back: double dumbbell row: 6 reps/ lat pull down: 12 reps

shoulders: cable lateral raise (side): 6 reps/ plate front delt raise: 12 reps

arms: biceps: cable wide grip curl: 6 reps/ triceps: cable (use rope) french press: 12 reps

Core: 3 sets of each

wind shield wipers: 20 reps (hanging OR floor)

ab crunch machine: 30 reps: strict & light weight

bird dogs (pointer): 10R/ 10L

MONDAY

12/17/18: MONDAY

Warm Up: 10 minutes

lunge (back foot elevated): 5R/ 5L

good morning (use band): 10 reps

get up: 1R/ 1L

Work: 20 minutes: Full Body Compound

use first 5 minutes to get to work weight.

complete required reps every 3 minutes. remaining time is recovery

Dead lift: same poundage as the 10 sets of 10 reps workout (Friday 12/07/18 workout!!!)

5 rounds: 20 reps: 3 minutes per = 100 total reps

Work: 10 minutes: Chest

first 5 minutes to get to work weight.

complete required reps every minute for 5 minutes. remaining time of minute is recovery.

Flat bench press: Barbell OR Dumbbell (poundage will need to be lighter than you think!!!)

5 rounds: 12 reps: 1 minute per = 60 total reps

Work: 15 minutes: 5 sets: Upper Assistance

incline dumbbell press: 6 reps

dumbbell rear delt raise: 12 reps

ab wheel: 18 reps

FRIDAY

12/14/18: FRIDAY

Warm Up/ Fitness: 15 minutes

2 minutes continual work/ 1 minute recovery: 5X

up downs: 4 reps

2 hand kettle swing: 6 rep

slam ball: 8 reps

Work: 15 minutes: 3 options: depending on how you feel

first 5 minutes to get to work weight: 10: 1 minute rounds

option #1: barbell power clean: 5 reps every minute

Option #2: barbell snatch: 5 reps every minute

Option #3: barbell snatch: 1 rep to over head squat: 2 reps

Work: 15 minutes

first 5 minutes to get to work weight

10 minutes of PAIN

Ladder: starting at 2 reps on ALL exercises. increase by 2 reps each round to 10 reps. 10 back down by 2’s if time permits

kettle OR barbell thruster/ pull up/ knees to elbows

Work: ARMS!!!: 4 sets/ 8 & 15 reps on each pairing

triceps: dips/ skull crusher

biceps: barbell curl/ dumbbell concentration curl: L R

forearms: reverse cable curl/ dumbbell wrist curl

THURSDAY

12/13/18: THURSDAY

Warm Up/ Fitness: 20 minutes

minutes 1, 2, & 3 will ALL be continual work. Minute 4 will be recovery

1st min: double kettle hard clean: 1 rep/ to double kettle front squat: 3 reps

2nd min: super plank: 5 reps/ to walk out w/ push up: 5 reps

3rd min: 2 hand kettle swing: 5 reps/ 2 hand kettle hi pull: 5 reps

4th min: recovery

repeat the above: 5X

Work: Upper: Chest: 5 sets on each

dumbbell flat OR incline press: 8 reps

cable OR dumbbell fly: 15 reps

Work: Upper Assistance: 3 sets on ALL

back: body weight row (feet elevated): 8 reps

shoulders: barbell push press (use legs/ front of behind): 12 reps

core/ shoulders/ triceps: kettle kick thrus: 16 reps

triceps: push downs (use resistance band: 20 reps

WEDNESDAY

12/12/18: WEDNESDAY

Warm Up/ Fitness: 10 minutes

complete required reps every minute for 10 minutes. remaining time of minute is recovery.

1st min: mountain climbers: 50 reps

2nd min: get up: 2R/ 2L

Work: 15 minutes: Use first 5 minutes to get to “work” weight.

complete required reps every minute for 10 minutes. remaining time of minute is recovery

Dead lift: 5 reps/ 10 sets: 65% of 1 rep max. Example: 400 lb. max = 260 lb. work weight.

Work: Lower Assistance: 4 sets/ 6 reps on each

ham: glut/ ham raise OR hip extension

quad: lunge (back foot elevated): L/ R

Work: Upper Assistance: 3 sets on ALL

back: cable lat pull down: 8 reps

back: dumbbell shrug: 12 reps

shoulder: standing over head press (use resistance band/ progressive): 15 reps

biceps: dumbbell curl: seated OR standing: 20 reps

core: mermaid: 20L/ 20R

TUESDAY

12/11/18: TUESDAY

Warm Up/ Fitness: 10 minutes

alternate rounds: 1 minute to complete required reps, remaining time of minute is recovery.

minute #1: up downs & double kettle hi pull: 8 reps of EACH (16 total reps for the math majors among us)

minute #2: kettle snatch: 10R/ 10L

Work: Upper: Chest: 4 sets on ALL

Barbell press: incline OR flat: 5 reps

Dumbbell press: incline OR flat: 15 reps

Work: Upper: Assistance: 3 sets on ALL

shoulder: cable lateral (side) raise: L/R: 20 reps

triceps: dumbbell french press: 20 reps

Work: Fitness: 10 minutes

complete reps every minute for 10 minutes. remaining time of minute is recovery

pull up: 4 reps

push up: 8 reps

body weight squat: 12 reps OR box jump: 6 reps

MONDAY

12/08/18: MONDAY

Day 1: YEAR #8

Warm Up/ Fitness: 15 minutes

work: 2 minutes continual/ recovery: 1 minute: repeat 5X

double kettle clean: 5 reps

push up: 7 reps

2 hand kettle swing (face level): 9 reps

Work: 15 minutes: Barbell Thruster: (front OR behind)

use first 5 minutes to get to work weight. complete required rep every minute for 10 minutes. remaining time of minute is recovery.

Option #1: same weight as last week: 7 reps

Option #2: increase weight 10 - 15% from last week: 3 reps

Work: Lower Assistance: 3 sets/ 12 reps on both

ham: single leg RDL: add weight: R/L

Quad: single leg press: (your choice of machine): R/L

Work: Upper Assistance: 4 sets on ALL

back: barbell bent row: 5 reps (heavy weight)

shoulder: front delt cable raise: 10 reps (medium weight): R/L

shoulder: incline rear delt raise: 15 reps (light weight)

ab: sit up (hands touch floor over head & and at feet): 20 reps

FRIDAY

12/07/18: FRIDAY

Warm Up: 10 minutes

complete the required every 2 minutes: 5X

remaining time of 2 minutes is recovery

treadmill sprints: TURN OFF: incline 6.0: 20 seconds: 50 - 60% of max speed.

jump lunges: 20 reps

double kettle push press: 10 reps

Work: 10 minutes

Dead Lift: 50% of poundage used on Monday

use first 5 minutes to get to work weight

complete 10 reps every minute for 5 minutes. remaining time of minute is recovery

Work: 10 minutes

Barbell Power OR Hang Snatch: 60% of 1 rep max

use first 5 minutes to get to work weight

complete 3 reps every minute for 5 minutes. remaining time of minute is recovery.

Work: Back/ Biceps: 3 sets on ALL

super set the #1’s & #2’s

#1: back: wide grip cable row: 6 reps

#1: biceps: close grip barbell curl: 12 reps

#2: back: kneeling straight lat pull down: 12 reps

#2: biceps: dumbbell hammer curl (make it strict): 18 reps

THURSDAY

12/06/18: THURSDAY

Warm Up: 10 minutes: 5 rounds

ALL BODY WEIGHT

step up (20” OR 24”) box: 5L/ 5R

lateral lunge: 5R/ 5L

sit up: 15 reps

kneeling hip rotations (internal/ external): 5R/ 5L

Work: 3 sets/ 20 reps on both

Ham: physio ball ham curl

Quad: leg extension

Work: Chest/ Triceps: 4 sets on ALL

Super set #1’s & #2’s

#1: Chest: incline dumbbell press: 10 reps

#1 Triceps: dumbbell OR cable kick backs: 15 reps

#2 Chest: cable OR dumbbell fly: 15 reps

#2 Triceps: cable push downs: 20 reps

Work: Core: 3 sets on BOTH

mermaids: 12R/ 12L

knees to elbows: 25 reps

WEDNESDAY

12/05/18: WEDNESDAY

Warm Up: 10 minutes

alternate rounds: every minute complete required reps

2 hand kettle over head swing: 20 reps

Get up: 2R/ 2L (add weight as rounds progress)

Work: 15 minutes First 5 minutes to get to work weight: 50 - 60% of 1 rep max.

complete 5 reps every minute for 10 minutes

Barbell Thruster (squat press: behind OR front of neck)

Work: 15 minutes: First 5 minutes to get to work: 75% of max

complete 2 reps every minute for 10 minutes

Barbell Power Clean

Work: Assistance: 3 sets on ALL

dumbbell seated curl: 8 reps

barbell close grip curl: 15 reps

cable rear delt: L/ R: 10 reps

TUESDAY

12/04/18: TUESDAY

Warm Up: 5 minutes: 10 reps on ALL

band good mornings

roll up: L/ R

kettle circle clean: L/ R

Warm Up/ Fitness: 10 minutes

complete required reps every minute for 10 minutes. remaining time of minute is recovery.

kettle OR dumbbell snatch: 5R/ 5L

up/ downs: 5 reps

Work: Lower Assistance: 3 sets/ 10 reps on both

Ham: glut/ ham raise

Quad: lunge: back foot elevated: L/ R

Work: Back: 4 sets on ALL

row: 4 reps/ lat pull down: 8 reps/ dumbbell lat pull over: 12 reps

Work: Core: 3 sets on both

ab wheel: 25 reps

physio ball ab crunch: 35 reps