MONDAY

12/03/18: MONDAY

Warm Up/ Fitness: 15 minutes

1st minute: 20” box jump: 5 reps & body weight squat: 5 reps (perform continually)

2nd minute: slam ball: 20 reps

3rd minute: 25 push ups

repeat the above: 5X

Work: Dead Lift: 10 - 15 minutes

use first 5 - 10 minutes to get to WORK weight

80% of max: 1 - 2 reps

Example: 300 lb max = 240 lb work weight

perform required reps every minute for 5 minutes

Work: Chest: 4 sets on ALL

barbell press of choice: 6 reps

dumbbell press of choice: 12 reps

Work: Assistance: Triceps: 3 sets/ 15 reps on both

bench dips

flat dumbbell (2) skull crusher (twist bells at top)

FRIDAY

11/30/18: FRIDAY

Warm Up/ Fitness: 15 minutes

complete the below every 1.5 minutes. remaining time of 1.5 minutes is recovery.

10 rounds

treadmill sprint: TURN OFF!!! 10 seconds: Incline: 4.0

hindu push up: 10 reps

kettle 2 hand swing (heavier than last week, less reps): 10 reps

Work: 15 minutes

use first 5 rounds (NOT on the minute) to get to work weight!!!

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

Barbell snatch: 1 - 2 reps (depending on how first rep feels): 50 - 60% of max

Double kettle hard clean (each rep from floor): 3 reps: 60 - 70% of max

Work: 10 minutes: Assistance/ Fitness

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

body weight jump squat (hands behind head): 5 reps

pull: 6 reps

double kettle push press: 7 reps

Work: Assistance: Arms (maybe 15 minutes???)

3 sets on ALL

super set each pairing: 10 reps on 1st exercise/ 20 reps on 2nd

triceps: cable push downs/ dumbbell kick backs

biceps: close grip barbell curl/ seated dumbbell curl (strict)

fore arms: barbell wrist curl/ reverse dumbbell wrist curl

THURSDAY

11/29/18: THURSDAY

Warm Up: 21 minutes

repeat 7X

work: 2 minutes continual

recovery: 1 minute

wall ball: 6 reps

kettle 2 hand hi pull: 8 reps

jump lunge: 10 reps (5R/ 5L)

Work: Lower Assistance

4 sets on both

single leg RDL: 4R/ 4L (add weight)

ham curl: 8 reps

Work: Shoulders

3 sets on all: 50% of max OR LESS on ALL

single standing cable neutral grip over head press: 12R/ 12L reps

dumbbell lateral (side raise): 16 reps

dumbbell rear delt raise: 20 reps

Work: Core: Abs/ low back

4 sets on ALL

knees to elbows: 20 reps

supermans: 12R/ 12L

roll up (add weight): 12R/ 12L

WEDNESDAY

11/28/18: WEDNESDAY

Warm Up: 10 minutes

alternate 1 minute rounds

1 minute: cardio piece of choice: work: 20 seconds/ recovery: 10 seconds: 2X

1 minute: kettle 2 hand swings: 20 reps: remainder of minute is recovery

5 rounds of each

Work: 15 minutes: Use the first 5 minutes as warm up.

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

Dead lift (barbell OR trap bar): Use more weight than last week!!!

Work: 15 minutes: Use the first 5 minutes as warm up

perform 2 reps every minute for 10 minutes. remaining time of minute is recovery

Barbell push OR jerk press: 2 reps: increase weight from last week

Work: Chest

barbell press of choice: 2 reps/ 5 sets

dumbbell press of choice: 8 reps/ 4 sets

cable or dumbbell fly: 15 reps/ 3 sets

TUESDAY

11/27/18: Tuesday

Warm Up/ Fitness: 20 minutes

3 minutes continual work

1 minute recovery

repeat 5X

20” box jump: 4 reps

slam ball: 6 reps

double kettle clean: 8 reps

Work: Back

super set like set counts

pull up (add weight): 2 reps/ 5 sets

dumbbell row: L/ R: 4 reps/ 5 sets

wide grip lat pull down: 12 reps/ 3 sets

cable OR hammer row: 15 reps: 3 sets

dumbbell shrugs: 18 reps/ 3 sets

Work: Core: abs & low back

4 sets on ALL

ab wheel: 15 reps

thoracic spine twist (hands & knees): 10L/ 10R

physio ab crunch: 30 reps

bird dogs: 10R/ 10L

MONDAY

11/26/18: MONDAY

Warm Up/ Fitness: 14 minutes

kettle double snatch: 12 reps OR kettle snatch: 8R/ 8L: Remaining time of minute is recovery

cardio: piece of choice: 30 seconds work/ 30 seconds recovery: 1 minute

Alternate the above for 14 minutes/ 7 rounds of each

Work: 15 minutes: 1st compound movement: use first 5 minutes to get to work weight, NOT using the minute format

barbell squat: 5 reps (front or back) same weight as last Wednesday

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

Work: 15 minutes: 2nd compound movement: use first 5 minutes to get to work weight, NOT using the minute format

barbell power clean: 2 reps: increase weight from last Wednesday

complete required reps every minute for 10 minutes: 10 rounds: 20 total reps

Work: Assistance: Shoulders: 50% of max

4 sets/ 12 reps of each: super set

barbell upright row

dumbbell lateral (side) raise

plate front delt raise

FRIDAY

11/23/18: FRIDAY

Warm Up/ Fitness: 15 minutes

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

pull up: 3 rep

double kettle push press: 6 reps

body weight squats: 9 reps

Work: 15 minutes: 1st compound movement

dead lift: 70% of max OR more if you’re feeling IT!!!

use first 5 minutes to get to work weight

complete 2 reps every minute for 10 minutes. remaining time of minute is recovery.

Work: 10 minutes: 2nd compound movement

barbell snatch: 50 - 60% of 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: Assistance: 5 sets/ 12 reps on all

triceps: dumbbell skull crusher

biceps: narrow grip cable curl

foerarms: barbell wrist curl

THURSDAY

11/22/18: THURSDAY

Happy Thanksgiving: before you get fat, this class is where it’s at!!!

Warm Up: 20 minutes: Warm Up/ Fitness

2 minutes to complete the below: 10 rounds

treadmill: OFF: incline: 2.0: 10 seconds sprint: start sprint at about 60% of max. increase speed after a few rounds.

kettle 2 hand swing (face level); 20 reps

push up: 20 reps (change hand position every few rounds)

remaining time of 2 minutes is recovery

Work: Lower Assistance

4 sets/ 10 reps on BOTH

quad: trx pistol squat: R/ L

ham: ham curl machine of choice

Work: Upper Assistance

4 sets/ 12 reps on ALL

chest: press of choice: different from Tuesday

back: seated cable row

shoulders: low cable rear delt raise: R/ L

Work: Core: abs/ low back/ recovery

3 sets/ 20 reps on all

mermaids: R/ L

band good mornings (super light tension)

WEDNESDAY

11/21/18: WEDNESDAY

Warm Up: 10 minutes

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

1st minute: get up: 1R & hi pull: 5R

2nd minute: get up: 1L & hi pull: 5L

alternate for 10 minutes

Work: 22.5 minutes

complete required reps every 1.5 minutes for 15 rounds.

use the first 5 rounds to get to “work” weight. remaining time is recovery.

50 - 60% on both exercises

barbell squat: 3 reps (back or front)

barbell power clean: 3 reps

Work: 20 minutes: Assistance: (use as a guide, no timed rounds)

3 sets/ 20 reps: 50% of max OR less

shoulder: seated dumbbell over head press

triceps: cable push down (under hand)

biceps: standing dumbbell curl (strict)

3 sets/ 6 reps on both

triceps: dips

biceps: barbell curl

TUESDAY

11/20/18: TUESDAY

Warm Up/ Fitness: 14 minutes

complete required reps every minute for 14 minutes.

remaining time of minute is recovery.

round 1: mountain climbers: 12 reps/ up downs: 4 reps

round 2: kettle clean: 5R/ 5L / hindu push up: 5 reps

alternate rounds for 14 minutes

Work: Lower Assistance

4 sets/ 8 reps on both

quad: lunge: R/ L: back foot elevated

ham: single leg RDL: R/ L

3 sets/ 10 reps: 50% of max on both

quad: leg press

ham: ham glut raise OR hip extension

Work: Upper Assistance

4 sets/ 8 reps on both

chest: dumbbell chest press

back: cable pull downs

3 sets/ 10 reps: 50% of max: on both

chest: pec fly

back: straight arm lat pull down & dumbbell shrugs: (optional, so don’t freak out!!!)

Work: Core

3 sets/ 10 reps on ALL

supermans: R/ L

roll up (add weight): R/ L

knees to elbows

Format: 11-19-18 through 12-31-18

This format will carry us to the new year (2019)

Monday, Wednesday, & Friday will see 2 compound movements, with fitness, & minimal assistance

Tuesday & Thursday will feature assistance as well as fitness, plus core

MONDAY

11-19-18: MONDAY

Warm Up/ Fitness: 12 minutes

1st minute: kettle snatch: 10R/ 10L: remaining time of minute is recovery

2nd minute: cardio piece of choice: 40 seconds work/ 20 seconds recovery

alternate the above foe 12 minutes: 6 rounds of each!

Work: 10 minutes: 1 st compound movement

dead lift

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

40 - 50% of max: I have to go light, I have been on hiatus for the past 2 weeks in Cabo..

Work: 15 minutes: 2nd compound movement

barbell push OR jerk press (front or behind the neck) 3 reps/ 60% of max

double dumbbell row (simultaneous): 6 reps/ 50% of max

complete reps every 1.5 minutes. Remaining time 1.5 minutes is recovery: 10 rounds

Work: 10 minutes: Assistance

5 sets/ 12 reps: 50% of max

cable lateral raise

dumbbell rear delt raise

FRIDAY

11/09/18: FRIDAY

THURSDAY

11/08/18: THURSDAY

WEDNESDAY

11/07/18: WEDNESDAY

Warm Up: 10 minutes

15 reps on all

hips: rotations: external & internal/ low back

Work: 15 minutes

perform required reps every 15 seconds

remaining time of 15 seconds is “recovery”

1st 15: kettle clean & press: 4R reps

2nd 15: box jump: 4 reps

3rd 15: kettle clean & press: 4L reps

4th 15: box jump: 4 reps

Work: 10 minutes 70% of max

double kettle hard clean (floor each rep)

6 reps every minute for 10 minutes

remaining time of minute is recovery

Work: 20 minutes: Upper Assistance

5 sets/ 12 reps

2 triceps

2 biceps

1 forearms

TUESDAY

11/06/18: TUESDAY

Warm Up: 15 minutes

treadmill: TURN OFF: incline: 2.0

15 seconds: run: 75 - 80% of a MAX sprint/ 10 seconds transition

15 seconds: body weight squat, jump lunge, push up, OR hindu push up/ 10 seconds transition

15 seconds: recovery/ 10 seconds transition back to treadmill

Work: Barbell Squat (front of back) 10 minutes (not including warm up reps)

70% of max: 5 reps every minute: 50 total

complete 5 reps every minute

remaining time of minute is recovery

Work: Lower Assistance: 50% of max

3 sets/ 15 reps on all

2 quad: machine & dumbbell

2 ham: machine & body weight

Work: Upper Assistance: 70% of max

5 sets/ 7 reps on ALL

1 chest: barbell

1 back: dumbbell

1 shoulder: cable

1 ab: whatever

MONDAY

11/05/18: MONDAY

Warm Up: 12 minutes

3 minutes continual work

1 minute recovery

repeat 3X

double kettles on ALL 3 exercise

clean, hi pull, & front squat (bells in rack)

1st block: 3 reps on all, 2nd block: 4 reps, 3rd block: 5 reps

Work: Power Clean: 10 minutes: (doesn’t include warm up time)

50% of max: 6 reps per minute: 60 total reps

complete reps every minute for 10 minutes

remaining time of minute is recovery

Work: Lower Assistance: 70% of max

4 sets/ 8 reps

1 quad: use machine

1 ham: use body weight

Work: Upper Assistance: 50% of max

4 sets/ 12 reps

1 chest: dumbbell

1 back: cable

1 shoulder: barbell

1 core: whatever

FRIDAY

11/02/18: FRIDAY

Warm Up: 10 minutes

hips/ low back/ core

varying the exercise from Wednesday

12 reps per exercise

Work: 20 minutes

complete required reps every minute for 20 minutes.

remaining time of minute is recovery

Option 1: 4 reps on all

pull up, kettle hi pull: L/ R, box jump

Option 2:

pull up: 4 reps

kettle swing: 6 reps W: 25 - 30 lbs M: 44 - 53 lbs

jump lunge: 8 reps

Option 3:

perform 10 minutes of each above block

Work: Assistance

4 sets/ 20 reps on all

super set each body part

2 triceps

2 biceps

2 forearms

2 core

THURSDAY

11/01/18: THURSDAY

Warm Up: 12 minutes

complete requires reps every minute.

remaining time of minute is recovery.

I will vary the rep range so the first time through is a true warm up & a little more forgiving.

min. 1, 4, 7, 10 slam ball: 20, 20, 25, 30 reps

min. 2, 5, 8, 11 up downs: 15, 15, 20, 25 reps

min. 3, 6, 9, 12 push ups: 20, 25. 25, 30 reps

set your timer to 12 , 1 minute intervals & follow the above exercise & rep counts.

Work: Dead Lift: 10 minutes: 70% of max (work doesn’t include warm up reps)

complete 2 - 4 reps every minute, depending on how you feel & motivation levels.

remaining time of minute is recovery.

Example: Max dead lift: 300 lbs. Work lbs will be 210 lbs

Work: Lower Assistance

3 sets/ 20 reps on each

1 quad

1 ham

Work: Upper Assistance

4 sets/ 6 reps

2 back (don’t do pull ups, you will do them Friday)

1 chest

WEDNESDAY

10/31/18: WEDNESDAY

Warm Up: 10 minutes

8 reps on all: these are just suggestions.

hips: rotations: internal, external, lateral (use versa loop}

low back: supermans, hip extension, OR band good mornings

core: knees to elbows

Work: 10 minutes: Fitness

perform required reps every 15 seconds.

remaining time of 15 seconds is “recovery”

1st 15 sec: kettle snatch: 5R reps OR kettle hi pull: 6R reps

2nd 15 sec: up downs: 4 reps

3rd 15 sec: kettle snatch: 5L reps OR kettle hi pull: 6L reps

4th 15 sec: up downs: 4 reps

Work: 10 minutes: Strength/ Fitness

double kettle HARD CLEAN to over head press

3 - 5 reps every minute for 10 minutes: 70% of max

remaining time of minute is recovery

Work: 15 - 20 minutes: Assistance

5 sets/ 8 reps on ALL

2 triceps

2 biceps

2 core: roll up w/ lbs & mermaids