WEDNESDAY

WEDNESDAY: 02/28/18

Warm Up: 10 minutes continual

Ladder: perform 2R/ 2L of each exercise, 4R/ 4L, 6R/ 6L: 6 reps/ 4 reps/  2 reps

- kettle snatch

- kettle clean & press

Work: 40/ 30/ 20/ 10 reps of each exercise

- Bonus: choose 1 exercise and start with 50 reps/ 40/ 30/ 20/ 10 reps

- slam ball

- push up

- wall ball

- kettle 2 hand over head swing

Work:

15 minutes continual or whatever time you may have.

- Work: 400 meter row or ski erg OR 1/4 mile run or step mill

- Recovery: 2 minutes

TUESDAY

TUESDAY: 02/27/18

Warm Up: 10 minutes continual

- kettle circle clean: 6R/ 6L

- kettle hi pull: 6R/ 6L

- super plank: 12 reps

Work: Assistance Tuesday

Lower: 4 sets/ 12 reps 

- quad: leg press (single leg): R/ L

- hamstring: ham curl (single leg): R/ L

Work:

- Upper: 3 sets/ 12 reps on all

- chest: incline dumbbell press/ trx fly

- back: cable row/ dumbbell lat pullover

- shoulders: incline dumbbell rear delt raise

MONDAY

MONDAY: 02/26/18

Warm Up:

- body weight squat: 20 reps

- up/ downs: 40 reps

- push ups: 60 reps

Work:

This is week #2 of compound movement Monday. Same exercises, different rep count. You choose the rep and set count.

- pull up: 40 reps

- bench press: 50 reps

- barbell power clean: 60 reps

- barbell or kettle double thruster: 70 reps

Work: 

- Ab: sit up & windshield wipers: 50 reps of each

FRIDAY

FRIDAY: 02/23/18

Warm Up: 10 minutes continual

- kettle halo: 10R/ 10L

- hindu push up: 10 reps

- jumping jacks: 30 reps

Work: 4 sets

- chest: cable OR dumbell flat bench fly: 15 reps

- back: dumbbell lat pull over: 12 reps

- shoulder: dumbbell rear delt raise: 9R/ 9L

Work: light weight

- 5 sets/ 20 reps 

- dumbbell skull crusher (lay on floor)

- dumbbell hammer curl

- cable reverse curl

Work: medium - heavy weight

- 5 sets/ 8 reps

- barbell close grip triceps press (floor or flat bench)

- barbell curl

- dumbbell wrist curl

THURSDAY

THURSDAY: 02/22/18

Warm Up: 10 minutes continual

- get up: 2R/ 2L

- kick thrus: 4 reps: use kettlebells or 12" plyo box

Work: 7 sets on all

Compound Thursday, a little like Monday but just a little less of everything. Keep the poundages light, we have not performed theses exercises for some time.

- barbell hang clean to front squat: 5 reps

- dips: 7 reps

- barbell RDL: 9 reps

Work: Ab

- ab wheel : 100 reps

WEDNESDAY

WEDNESDAY: 02/21/18

Warm Up: 12 minutes continual

increase weight as warm up progresses and body gets heated.

- kettle snatch

- kettle press

perform 1 rep of each on right side, repeat on left.

perform 2 reps of each exercise R/ L. 3R/ 3L, 4R/ 4L, 5R/ 5L

- repeat rep count starting with 5 reps and work backwards to 1 rep.

Work: 20 minutes

- 1st minute: kettle 2 hand over head swing: 20 reps

- 2nd minute: slam ball: 20 reps

- 3rd minute: push up: 20 reps

- 4th minute: double kettle clean: 20 reps

- 5th minute: minute recovery

- repeat the above format 4X = 20 minutes:

- remaining time of EACH minute is recovery.

Work: 15 - 20 minutes

- cardio piece of choice

- work: 1/10 mile or 150 meters

- recovery: 2/10 mile or 300 meters

- doubling the recovery should allow for fast work speeds.

TUESDAY

TUESDAY: 02/20/18

Warm Up: 8 minutes

- kettle halo: 8R/ 8L

- kettle O.H. triceps press: 8 Reps

- sit up: 8 reps

Work:

Assistance Tuesday: All the smaller muscle groups that helped with yesterdays compound movements.

- Lower: 5 sets/ 10 reps

- lunge: back foot elevated: hold slam ball over head

- single leg RDL: hold weight

- Upper: 

- shoulders: lateral raise (side): 4 sets/ 10 reps

- back: dumbbell row: 7 sets/ 10 reps

- chest: incline dumbbell press: 6 sets/ 10 reps

- ab: knees to elbows: 5 sets/ 15 reps

- 

MONDAY

MONDAY: 02/19/18

Warm up: 

- up/downs: 20 reps

- push ups: 40 reps

- body weight squat: 60 reps

Work:

This is compound movement Monday. You choose everything: rep/ sets/ weight

- barbell or double kettle thruster: 40 reps

- barbell power clean: 50 reps

- bench press: 60 reps

- pull up: 70 reps

Work: 

- Ab: Mermaids 50 R/ 50 L

-

FRIDAY

FRIDAY: 02/16/18

Warm Up: 15 minutes

- kettle overhead swings: 10 reps

- hindu push up: 15 reps

- alternating lunge: 20 reps

- 1/10 mile run OR 150 meter row

Work: Arms: heavy lbs

6 sets/ 6 reps on all

- dips

- barbell curl

- cable revere curl

Work: light lbs

- 5 sets/ 15 reps on all

- trx triceps suspension press

- dumbbell concentration curl: L/ R

- dumbbell OR cable wrist curl

Note: if it works better for your body to perform the lighter weight exercises first, by all means do so.

THURSDAY

THURSDAY: 02/15/18

Warm Up: 8 minutes

perform reps continually for 8 minutes

3 reps on all exercises

- kettle circle clean: L/ R

- kettle clean & press: L/ R

- kettle hi pull: L/ R

Work: 

3 sets/ 15 reps

4 sets/ 10 reps

5 sets/ 5 reps

use progressively heavier weight

- ham curl

- kneeling straight arm lat pull down

- seated dumbbell press (neutral grip): L/ R

- cable rear delt raise: L/ R

- 

WEDNESDAY

WEDNESDAY: 02/14/18

Warm Up: 6 minutes

perform reps continually for 6 minutes

- kettle snatch: 3R/ 3L

- get up: 2R/ 2L

Work: 25 minutes contnual

As many rounds as possible

- barbell hang clean: 50 - 60% of max: 6 reps

- body weight squat: 8 reps

- slam ball: 10 reps

- ab: mermaids 12R/ 12L

Work: 15 minutes

- work: run: 2/ 10 mile/ recovery: 2/ 10 mile

- work: row or ski erg meters/ recovery: 300 meters

TUESDAY

TUESDAY: 02/13/18

Warm Up: 5 minutes

- use this time to perform work exercises to get warm

Work: 

- single leg hip bridge (feet elevated): L/ R: 10/ 20/ 30/ 40 reps: 100 reps each side

- seated double kettle press: 10/ 15/ 20/ 25: reps: 70 total reps

- dips: 5/ 10/ 15/ 20/ 25 reps: 75 total reps  

Work:

4 sets/ 15 reps on all

- ham curl OR ham glut rise

- incline dumbbell rear delt raise

- triceps: dumbbell French press

MONDAY

MONDAY: 02/12/18

Warm Up: 5 minutes

- use this time to perform reps of each work exercise.

Work: 

- lunge: L/ R: 10/ 20/ 30/ 40 reps: 100 reps per side

- push up: 10/ 20/ 30/ 40/ 50 reps: 150 total

- pull up: 5/ 10/ 15/ 20/ 25 reps: 75 total

Work: 4 sets/ 15 reps on all

- leg extension

- flat dumbbell press

- cable OR dumbbell row

FRIDAY

FRIDAY: 02/09/18

Warm Up: 15 minutes continual

- kettle halo: 10R/ 10L

- super plank: 10 reps

- body weight squat: 25 reps

- run 1/10 mile OR row: 150 meters

Work: Arms

40/ 30/ 20/ 10 reps on all exercises.

start with 40 reps on each exercise, add weight with each lower rep count.

- triceps: cable over head press (from floor, use rope)

- biceps: cable curl

- forearms: barbell wrist curl

Work: Arms

5 sets/ 8 reps on all

- triceps: dumbbell skull crusher

- seated dumbbell curl

- reverse cable curl

- 

THURSDAY

THURSDAY: 02/08/18

Warm Up: 7 minutes

perform reps continually for 7 minutes at your warm up pace!

5 reps on ALL 

- kettle swing: L/ R

- kettle hi pull: L/ R

kettle clean & press: L/ R

Work: 

- complete 1 set of 20 reps on each exercise

- 2 sets/ 15 reps of all

- 3 sets/ 10 reps of all

- 4 sets/ 5 reps of all

use progressively heavier weight

- single leg RDL: L/ R

- dumbbell lat pull over

- straight arm cable lat pull down

- lateral raise: (side) L/ R

- front delt cable raise

WEDNESDAY

WEDNESDAY: 02/07/18

Warm Up: 8 minutes

perform required reps every minute for 8 minutes. Remaining time of minute is recovery.

- kettle snatch: 5R/ 5L

- up downs: 4 reps

Work: 20 minutes continual

As many rounds as possible

- barbell hang clean: 50% of max: 8 reps

- body weight jump squat: 12 reps

- slam ball: 16 reps

- sit up: 20 reps

Work: 12 minutes

- run (sprint): 1/ 10 work 1/ 10 recovery

OR

- row: 150 meters work/ 150 meters recovery

TUESDAY

TUESDAY: 02/06/18

Warm Up: 5 minutes

use this time to perform work reps to get body heated

Work:

- physio ball ham curl: 10/ 20/ 30/ 40 reps: 100 reps

- double seated kettlebell clean & press: 10/ 15 / 20/ 25 reps: 75 reps

- dips: 5/ 10/ 15/ 20 reps: 50 reps

Work: 

5 sets/ 10 reps on all

- ham curl or ham glut raise

- cable rear delt raise: R/L

- cable push down

MONDAY

MONDAY: 02/05/18

Warm Up: 5 minutes

- perform work exercises to get heated

Work:

start with low rep count and work up

` - body weight squat: 10/ 20/ 30/ 40 / 50 reps: 150 total

- push up: 10/ 20/ 30/ 40 reps: 100 total

- pull up: 5/ 10 / 15 / 20 reps: 50 total

Work: 5 sets/ 10 reps on all

- leg press

- incline dumbbell chest press

- cable or dumbbell row

FRIDAY 02/02/18

FRIDAY: 02/02/18

Warm Up: 10 minutes continual

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

- hindu push up: 6 reps

Work: Tri/ Bi/ Forearm: 3 sets/ 20 reps

- cable push down

- cable curl

- barbell curl

Work: Tri/ Bi/ Forearms: 4 sets/ 10 reps

- dumbbell OR barbell skull crusher

- seated incline cable curl

- reverse cable curl

Work: Tri/ Bi: 5 sets/ 5 reps

- dips

- preacher curl: barbell OR machine

-

THURSDAY 02/01/18

THURSDAY: 02/01/18

Warm Up: 8 minutes continual

- kettle kick thrus: 4 reps

- get up: 2R/ 2L (light weight)

Work: Hams/ Shoulders: 5 sets/ 8 reps

- glut ham raise or hip extension

- seated dumbbell press

Work: Hams/ Shoulders: 4 sets/ 12 reps

- single leg curl: L/ R

- dumbell lateral raise: L/ R

Work: Shoulders/ Ab: 3 sets/ 15 reps

- cable or plate front delt raise

- ab wheel