WEDNESDAY

07/18/18: WEDNESDAY

This is week 2 of frequency. We're adding a set, adding poundage, & dropping reps. Use no more than 70% of max, up from 60% last week.

Warm Up:

- perform enough reps of all exercises to get the body heated.

Work: 5 sets/ 3 reps on ALL, except abs

- quad/ hamstring/low & upper back: power clean

- hamstring: ham glut raise

- chest: dumbbell flat or incline bench

- back (lats): barbell row (underhand grip)

- shoulders: dumbbell rear delt raise

- abs: ab wheel: 5 sets/ 15 reps

- triceps: dips

- biceps: barbell curl

Work: Fitness: 10 - 15 minutes

- tabata: cardio piece of choice

- 20 seconds work/ 10 seconds recovery

- repeat 8X = 4 minutes

- 1 minute recovery

- repeat above 2 or 3X

TUESDAY

07/17/18: TUESDAY

This is week 2 of frequency. We're adding a set, adding poundage, & dropping reps. Use no more than 70% of max, up from 60% last week.

Warm Up: 

- perform reps of all the exercises to get the body heated

Work: 5 sets/ 6 reps on ALL

- quad: leg press

- hamstring: single leg ham curl: L/ R

- chest: fly of choice

- back: lat pull down: wide grip

- shoulders: barbell over head press (front OR behind head)

- triceps: dumbbell french press

- biceps: standing alternating dumbbell curl

Work: Fitness: 10 - 15 minutes

- cardio piece of choice

- work: 20 seconds

- recovery: 40 seconds: what ever pace you need 

MONDAY

07/16/18: MONDAY

This is week 2 of frequency. We're adding a set, adding poundage, & dropping reps. Use no more than 70% of max, up from 60% last week.

Warm Up: 

- perform reps of all the exercises to get the body heated

Work: 5 sets/ 9 reps on ALL

- quad: lunge: L/ R

- hamstring: dumbbell RDL

- chest: incline or flat barbell press

- back: dumbbell row: L/ R

- shoulders: lateral raise

- triceps: dumbbell OR cable kickbacks

- biceps: cable concentration curl

- ab: mermaids: L/ R

Work: Fitness: 15 minutes (or whatever time you have)

- run: 1/10 mile OR row: 100 meters

- double kettle hard clean: 10 reps

- hindu push up: 10 reps

FRIDAY

07/13/18: FRIDAY

Warm Up: 

- perform enough reps of all exercises to get body heated

Work: 3 sets/ 20 reps on ALL

- quad/ hip: bench step overs: 10R/ 10L

- hamstring/ low back: cable pull thrus

- chest: dumbbell press: which ever one you didn't do on Wednesday do today

- back: cable OR hammer row

- shoulders: machine over head press: hammer OR cable

- triceps: trx suspension triceps press

- forearms: barbell wrist curl

Work: Fitness: 12 minutes

perform reps continually for 1 minute.

- minute 1: slam ball

- minute 2: kettle over head swing

- minute 3: recovery

- minute 4: wall ball

- minute 5: kettle alternating hard clean

- minute 6: recovery

- repeat the above 2X

THURSDAY

07/12/18: THURSDAY

The next 3 weeks (Monday 07/09/18 - Friday 07/27/18) will see a totally different approach to our training. We are going back to frequency, we've done this before but not for a long while. 

Frequency will see each body part worked almost every workout. This means poundage will be lighter than normal (no more than 60% of max for the first week). One or two compound movements will be featured in each workout. This will help keep the number of exercises to a reasonable number each workout.

Warm Up: 12 minutes

- core/ shoulders/ upper back

- kettle snatch OR hi pull

- 1st minute: 6R/ 6L

- 2nd minute: 8R/ 8L

- 3rd minute: 10R/ 10L

- 4th minute recovery

- repeat above 3X

Work: 20 minutes

quad/ chest/ back/ triceps/ biceps

- pull up/ push up/ squat

- 1st minute: 3/ 6/ 9 reps

- 2nd minute: 4/ 8/ 12 reps

- 3rd minute: 5/ 10/ 15 reps

- 4th minute: recovery

- repeat 5X

Work: 10 minutes

-  shoulder (medial delt): rope: external rotation: 50 reps

- hamstrings: physio ball ham curl: 20 reps

- 

WEDNESDAY

07/11/18: WEDNESDAY

The next 3 weeks (Monday 07/09/18 - Friday 07/27/18) will see a totally different approach to our training. We are going back to frequency, we've done this before but not for a long while. 

Frequency will see each body part worked almost every workout. This means poundage will be lighter than normal (no more than 60% of max for the first week). One or two compound movements will be featured in each workout. This will help keep the number of exercises to a reasonable number each workout.

Fitness, kettlebell, & cardio will also make their appearances.

Warm Up:

- perform enough reps of all exercises to get the body heated.

Work: 4 sets/ 6 reps on ALL, except abs

- quad/ hamstring/low & upper back: power clean

- hamstring: hip extension

- chest: dumbbell flat or incline bench

- back (lats): straight arm lat pull down

- shoulders: dumbbell rear delt raise

- abs: ab wheel: 4 sets/ 20 reps

- arms: day off

Work: Fitness: 10 - 15 minutes

- tabata: cardio piece of choice

- 20 seconds work/ 10 seconds recovery

- repeat 8X = 4 minutes

- 1 minute recovery

- repeat above 2 or 3X

TUESDAY

07/10/18: TUESDAY

The next 3 weeks (Monday 07/09/18 - Friday 07/27/18) will see a totally different approach to our training. We are going back to frequency, we've done this before but not for a long while. 

Frequency will see each body part worked almost every workout. This means poundage will be lighter than normal (no more than 60% of max for the first week). One or two compound movements will be featured in each workout. This will help keep the number of exercises to a reasonable number each workout.

Fitness, kettlebell, & cardio will also make their appearances.

Warm Up:

- perform enough reps of each exercise to get your body heated up.

Work: 4 sets/ 9 reps on ALL

- quad: leg extension

- hamstring: good mornings: barbell OR band

- calf: your choice

- chest: cable fly

- back: dumbbell row: R/ L

- shoulder: dumbbell over head press

- triceps: dumbbell kick backs: R/ L

- biceps: seated dumbbell curl

Work: 15 - 20 minutes depending on time

- 1 minute work/ 30 seconds recovery

- alternate exercises: 

- run, row, or ride

- kettle double clean

MONDAY

The next 3 weeks (Monday 07/09/18 - Friday 07/27/18) will see a totally different approach to our training. We are going back to frequency, we've done this before but not for a long while. 

Frequency will see each body part worked almost every workout. This means poundage will be lighter than normal (no more than 60% of max for the first week). One or two compound movements will be featured in each workout. This will help keep the number of exercises to a reasonable number each workout.

Fitness, kettlebell, & cardio will also make their appearances.

07/09/18: MONDAY

Warm Up:

perform enough reps of each exercise to get body heated

Work: 4 sets/ 12 reps on ALL

- quad: single dumbbell front squat

- hamstring: ham curl

- calf raise: your choice

- chest: barbell flat or incline bench press

- back: close grip lat pull down: neutral grip

- shoulders: dumbbell lateral raise

- triceps: cable pushdown

- biceps: barbell curl

Fitness: 12 - 20 minutes: depending upon available time.

- run: 1/10 mile or row: 150 meters

- kettle over head swing: 15 reps

FRIDAY

07/06/18: FRIDAY

Kettle/ Cardio

Warm Up: 8 minutes

- get up: R/ L: 2 minutes: body weight only

- get up: R/ L: 2 minutes: add external weight

- get up: R/ L 2 minutes: body weight only

- get up: R/ L: 2 minutes: add external weight, more than first weight block

Work: 10 minutes

- cardio piece of choice: incline or resistance minimum of 6.0.

- 1 minute work

- 1 minute recovery

Work: 10 minutes

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

- kettle double hard clean to front squat: 5 reps

- kettle or dumbbell snatch: 5R/ 5L

Work: 10 minutes

- incline treadmill sprints: TREADMILL OFF!!!

- incline @ 9.0

- 5 seconds work

- 25 seconds recovery

- repeat 20X

Work: 10 minutes

- run: 2/10 mile OR row 300 meters

- kettle clean & press: 5R/ 5L

- supermans: 8R/ 8L

THURSDAY

07/05/18: THURSDAY

Shoulder/ Arms

Warm Up: 3 sets/ 20 reps on ALL (band)

- pull thrus

- rear delt

- over head press

Work: 5 sets/ 5 reps on ALL (cable)

- shoulders: cable upright row

- triceps: cable french press

- biceps: single cable curl: R/ L

Work: 4 sets/ 10 reps on ALL (barbell)

- shoulders: barbell over head press (behind OR front)

- triceps: dips

- biceps: barbell curl

Work: 3 sets/ 15 reps on ALL (dumbbell)

- shoulders: incline dumbbell rear delt raise

- triceps: flat or incline dumbbell skull crusher

- biceps: dumbbell hammer curl

WEDNESDAY

07/04/18: WEDNESDAY

Body Weight/ Fitness

Warm Up: 10 minutes

- kettle kick thrus:  4 reps

- up/ downs: 6 reps

- hindu push up: 8 reps

- bear crawl: 10 reps

Work: Tabata: 3 blocks = 15 minutes

- alternate exercises within each block: 20 seconds work/ 10 seconds recovery: 8X = 4 minutes: 1 minute recovery

- 1: sled push/ body weight squat

- 2: rope slam/ 2 hand over head kettle swing

- 3: slam ball/ wall ball 

Work: 20 minutes

- complete the below every 2 minutes. Remaining time of 2 minutes is recovery.

- repeat 10X

- 150 meter row OR 1/10 mile run

- push up: 10 reps

- sit up: 10 reps

TUESDAY

07/03/18: TUESDAY

Warm Up: 10 minutes

- dumbbell lat pull over (very light): 8 reps

- kettle circle clean: 8R/ 8L

- ab wheel: 8 reps

Work: Back: 4 sets on all

- barbell row: 4 reps

- cable lat pull down: 8 reps

- straight arm lat pull down: 12 reps

Work: Back: 3 sets on all

- dumbbell row 12R/ 12L

- pull up: 12 reps

- shrug of choice: 12 reps

Work: Assistance: 3 sets on all

- knees to elbows: 20 reps

- bicep curl of choice: 15 reps

MONDAY

06/29/06: MONDAY

Warm Up: 10 minutes

- band good mornings: 8 reps

- lunge: back foot elevated: 6R/ 6L

- physio ball ham curl: 12 reps

Work: Lower Body

- choose one of the following: squat (front or back), good mornings, dead lift, power clean, snatch, or hang clean

- Option 1: increase poundage from last week by 15 - 20% : 4 sets/ 1 - 3 reps

- Option 2: same poundage as last 2 weeks. Increase reps to 15: perform required reps every 2 minute for 10 minutes. Remaining time of 2 minutes is recovery: 5 sets/ 15 reps

- Option 3: same poundage as last 2 weeks. Keep reps at 10. Perform required reps every minute. Remaining time of minute is recovery. 5 sets/ 10 reps

Work: choose 1 exercise from the above choices. Make it different than what you just completed.

- increase poundage from last week, if you choose the same exerciseas as last week.

- 10 sets/ 1 - 2 reps

Work: Assistance

- ham glut raise: 3 sets/ 8 reps (add band)

- leg extension: 3 sets/ 8 reps

- ab: physio ball ab crunch: 3 sets/ 40 reps 

FRIDAY

06/29/18: FRIDAY

Shoulders/ Arms

Warm Up: 5 minutes

8 reps R/ L on all

- clubbell pull over

- clubbell halo

- clubbell circle clean

Work: 5 sets/ 5 reps on ALL (barbell)

- shoulders: barbell over head press (behind OR front)

- triceps: dips

- biceps: barbell curl

Work: 4 sets/ 10 reps on ALL (dumbbell)

- shoulders: incline dumbbell rear delt raise: R/ L

- triceps: flat or incline dumbbell skull crusher

- biceps: dumbbell hammer curl

Work: 3 sets/ 15 reps on ALL (cable)

- shoulders: cable upright row

- triceps: cable french press

- biceps: single cable curl: R/ L

Ab: 

- toes to bar: 40 total reps

THURSDAY

06/28/18: THURSDAY

Warm Up: 5 minutes

- push up w/ release: 7 reps

- kettle over head triceps press: 7 reps

- kettle front delt raise: 7 reps

Work: CHEST

- increase poundage from last week 5 - 15 lbs.

- 4 sets/ 3 reps

- barbell flat or incline bench press

Work: 6 sets/ 8 reps

- flat or incline dumbbell chest press

Work: band: red or blue

- chest press & fly

- alternate exercises

- perform each exercise for 10 seconds for 80 seconds total (1 min 20 sec.)

- recovery: 40 seconds

- repeat 4X = 8 minutes

WEDNESDAY

06/27/18: WEDNESDAY

Kettle/ Cardio

Warm Up: 10 minutes

- run: 1/10 mile OR row: 150 meters

- kettle hard clean 5R/ 5L

Work: 10 minutes

- kettle double hard clean & press: 3 reps: increase weight every 3 rounds

- ab wheel: 6 reps

Work: 10 minutes

- cardio piece of choice

- 1 minute work/ 1 minute recovery

Work: 10 minutes

- kettle hi pull: 5R/ 5L

- kettle double front squat: 5 reps

Work: 10 minutes

- incline treadmill sprints: turn OFF treadmill: incline 8.0

- work: 10 seconds

- recovery: 50 seconds 

TUESDAY

06/25/18: TUESDAY

Warm Up: Repeat 5X

- kettle halo: 8R/ 8L

- kettle circle clean: 8R/ 8L

- kettle 2 hand swing: 8 reps

Work: Back: 4 sets/ 20 reps

- land mine row: (wide grip)

- straight arm lat pull down

Work: Back: 5 sets/ 6 reps

- dumbbell lat pull over

- neutral close grip lat pull down

- dumbbell row: 6R/ 6L

Work: Assistance: 5 sets/ 10 reps

- shrug of choice

- seated incline dumbbell curl

- mermaids: L/ R

MONDAY

MONDAY: 06/25/18

Body Weight/ Fitness

Warm Up: 10 minutes

- roll up w/ leg pass: 5R/ 5L

- hindu push up: 2 reps with bear crawl: 8 reps: 4X

- get up: 2R/ 2L

Work: 2 minutes continual/ 1 minute recovery

- Repeat 5X = 15 minutes

- perform each exercise for 40 seconds continually: 3 exercises (2 minutes)

- slam ball

- kettle 2 hand hi pull

- wall ball

Work: 20 minutes

- 4 minutes to complete the below: Remaining time of 4 minutes is recovery

- Repeat 5X

- 400 meter row OR 1/4 mile run

- pull ups: 8 reps (40 total)

- sit up: 12 reps (60 total)

- push up: 16 reps (80 total)

FRIDAY

FRIDAY: 06/22/18

Warm Up: 5 minutes continual

- supermans: 10R/ 10L

- 2 hand kettle swing (light lbs): 8 reps

- leg extension: 8R/ 8L

Work: 

- choose one of the following: dead lift, squat (front or back), power clean, clean to front squat, good mornings, barbell snatch (hang or power)

Option 1: same lbs as last week: add 3 reps per set: 5 sets/ 13 reps every 2 minutes. Remaining time of 2 minutes is recovery.

Option 2: same lbs as last week: same rep count: 5 sets/ 10 reps every 1.5 minutes. Remaining time of 1.5 minutes is recovery

Option 3: increase lbs by approx. 20%: 5 sets/ 5 reps every 2 minutes. Remaining time of 2 minutes is recovery

Work: choose 1 of the above exercises. 

- light - medium poundage

- 10 sets/ 3 reps

Work: Assistance: 4 sets/ 8 reps

- single leg squat (12 - 16" box): hold weight

- single leg hip bridge: 

Work: Ab

- knees to elbows: 60 total reps

THURSDAY

THURSDAY: 06/21/18

Field trip: Angela's Gym: Fitness: carido core/ lower