2020-03-23

I’ve added some home version of the daily workouts in case you don’t want to come in and are looking for things to do at home. Also, if you want to borrow some equipment like dumbbells, kettlebells, barbells, bumper plates, jump rope, etc then let me know and we’ll try and work something out

Mon:
20 rep back squat
2 sets of 20 reps at 65% (or add 5-15# from last week’s weight)

3 rounds:
20 DL
20 WB
20 Pushups
20/14 Cals
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(home)
3 Rounds
20 Good mornings
20 Thruster (grab a single dumbbell or anything with a bit of weight)
20 PUshup
Run 200m
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Tues:
Snatch: perfect Technique singles – no misses! Focus
Every 2 minutes x 10 rounds
1 single at 70-80%
**add weight if it feels perfect

12 min AMRAP
50 DU’s
18 DB Snatch
12 T2B
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(home)
12min AMRAP
50 DU
18 DB Snatch (use a DB or similar)
12 V-ups
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Wed:
15 minute running warmup

@0:00 – 400m run
@6:00 – 800m run
@15:00 – 1 mile run
@28:00 – 800m run
@36:00 – 400m run
***All are at ~85% effort (run hard but not all out unless it feels good. If it does go for a mile PR).
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(home)
same – get out and run!
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Thurs:
10-15 min Skill Work
HS work (HS Walks, HS holds, etc.)
Muscle Up work (transitions, dips, etc.)
T2B work (hollow-arch swings, knees-to-elbows, etc.)
Pistol work (box pistols, bottoms-up pistols, etc.)
Rope climb work (leg wrap technique, legless, etc.)

5 Rounds
10 DB Bench Press
10 Russian Twists
1 Rope Climb

5 rounds
20 KBS
25 situps
20 pull-ups
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(home)
5 Rounds
10 DB Bench/Floor Press (do 1arm bench with DB or similar)
10 Russian Twists
1 Towel Pullup if you have a bar. Otherwise just sub 20-30s handstand hold since we have Rows in the next piece

5 Rounds
20 KB/DB Swings
25 Situps
20 Pullups/Towel Rows/DB Row
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Fri:
15 mins Work to heavy
Clean & Jerk

15 min AMRAP
15 BS 75#/55#
10 Bar Facing Burpees
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(home)
15min AMRAP
15 Air Squats (or weighted with backpack or goblet squats, etc)
10 Target Burpees