Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a strength and endurance circuit. If you don't have equipment, there will be bodyweight substitutes. Focus on the training. Work to continue to stay positive and utilize this training time to maximize your results.
Wednesday, June 30, 2021
6/30/2021
Tuesday, June 29, 2021
6/29/2021
2 Rounds
10 OH squats L
10 push ups
10 OH squats R
10 sit ups
12 swing L
10 push ups
12 swing R
10 sit ups
14 jerks L
10 push ups
14 jerks R
10 sit ups
16 snatch L
10 push ups
16 snatch R
10 sit ups
Monday, June 28, 2021
6/28/2021
Warm up with joint mobility, foam roller, and dynamic movement. Today is a super simple workout. Just two movements. Turkish get ups and suit case dead lifts. It is a great full body workout, plus a little extra for the posterior chain. Make sure that you hit the foam roller after you are finished as well. This is sneaky hard.
15 minutes amrap
2 TGUs L
2 TGUs R
6 SCDL
Sunday, June 27, 2021
6/27/2021
100s
100 swings
100 squats
100 walkouts
100 rows
100 jerks
Saturday, June 26, 2021
6/26/2021
21-14-7
Swing L
Squat Thrust
Swing R
Sit-Ups
Hi Pull / Catch / Squat combo
Push-Ups
Friday, June 25, 2021
6/25/2021
https://www.youtube.com/watch?v=zWaNqE9zCj4
Thursday, June 24, 2021
6/24/2021
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a kitchen sink training session. Basically, that means we will be utilizing kettlebells, free weights, Bulgarian Bags, body weight, TRX straps, clubbells, you name it in all encompassing full body go. Make sure you have your thinking caps on because it's going to be training by suggestion. Similar to Love/Hate but this will be in a EMOTM format..
Wednesday, June 23, 2021
6/23/2021
10 rounds
30 seconds heavy bag (punch, kick, elbow)
30 seconds shadow wrestling (shots, sprawls, fakes, downblocks, footwork)
20 push ups
20 sit ups
20 cossack squats
Tuesday, June 22, 2021
6/22/2021
5 rounds
20 walking tactical lunges
20 walking see-saw press
10 double bent over rows
20 swing 10L/10R
10 burpees
Ab/back-ham work
Monday, June 21, 2021
6/21/2021
Warnup with joint mobility, dynamic movement, and foam roller. Simple today. Pick your favorite training exercise and your least favorite training exercise, and put them together in a combo. We all need to work on our weaknesses to really improve.
Snatches and Over Head Squats are mine.
Need to work on OHS flexibility and strength
5 Rounds
30 snatches 15L / 15 R
12 OH Squats (moderate weight) 6L / 6R
Take rest as needed
Sunday, June 20, 2021
6/20/2021
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit an EMOTM training session. This will incorporate bodyweight moments as well as kettlebell movements for a full body training session. 10 rounds of each..
20 Minutes EMOTM:
Odd Minutes:
5 Chin-ups
10 BB Jump Squats
Even Minutes :
5 Double Swings
10 Double Jerks
Saturday, June 19, 2021
6/19/2021
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a Bulgarian Bag Tabata circuit. This will prove to be another level of misery as it pertains to training.. ;-), but alas we will persevere through adversity and come out stronger healthier and mentally tougher than before. Enjoy
20 seconds on / 10 seconds off
8 sets
Spin / Arm throw combo
Split jumps
Clean and front squat
Press
Snapdown
Friday, June 18, 2021
6/18/2021
Move with Nicole..
https://www.youtube.com/watch?v=IwSdbcvEIbA&t=288s
Thursday, June 17, 2021
6/17/2021
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit some conditioning with the EL D Card Flip. It is a simple workout. Get a deck a of cards, pick 4 exercises and each card corresponds to the amount of reps you do for that particular exercise. Today we are going to utilize a medicine ball.
EL D Card Flip
Clubs : Med Ball Slams
Spades : Med Ball Presses
Hearts : Med Ball Up and Overs
Diamonds : Med Ball Squats
Joker #1 : 100 Mountain Climbers
Joker #2 : 100 Flutter Kicks
Wednesday, June 16, 2021
6/16/2021
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going old school. Time to sling some steel.. Barbell strength sets with a corresponding exercise to create a "super set".. Get a good warmup and get after it..
5 sets of 4-8 reps
Increase weight each set
Minimum of 4 reps so add weight accordingly
Back Squats / Ukrainian Dead Lift
Barbell Rows / Pull ups
Floor chest press / clap push ups
Double kettlebell dead cleans / back extensions
Barbell Curl / Tricep dip
Tuesday, June 15, 2021
6/15/2021
Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do the gold standard in the Bulgarian Bag work out annuls, the Gruenwald 1000. It consists of 10 exercises broken down into 40-30-20-10 rep sequences. It is brutal. It is a great physical and mental test. So warm up well, and set your clock. My goal is to complete it in 30 minutes. Take rest as needed in between rounds. You SHOULD take a minimum of 90-120 seconds in between rounds.
40-30-20-10
Spins
Snap downs
Good mornings
Torso twists
Jump Squats
Presses
Hammer curls
Push ups
Hi-pulls
Sit ups
Monday, June 14, 2021
6/14/2021
Warm up with joint mobility and dynamic movement. Simple sequence today. Turkish get ups. Simply set your timer and go. I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done. Throw in some more stretching at the end, and call it a day.
Sunday, June 13, 2021
6/13/2021
Warmup with joint mobility, dynamic movement, and foam roller. Today we are goin to hit a 5 round 20 minute EMOTM full body strength and conditioning session. We will utilize bodyweight, kettlebells and Bulgarian Bags. These sessions are a great way to pack a ton of volume into a short amount of time. Get after it..
20 minutes 5 Rounds EMOTM
20 Hand to Hand Swings
15 Sumo Squats
20 BB Spins
15 BB Thrusters
Saturday, June 12, 2021
6/12/2021
5 rounds
10 heavy med ball floor to shoulder hoist 8L/8R
10 see saw chest press 5L/5R
10 heavy med ball zercher squat
10 fit ball snap downs
25 yard heavy farmer's carry
Hand/head stands, back bridges, and splits
Rope climbs
Friday, June 11, 2021
Thursday, June 10, 2021
6/10/2021
5k run
100 air squats
100 push ups
50 pull ups
All for time.
Wednesday, June 9, 2021
6/9/2021
8 Rounds
8 Reps Each Exercise
8 SCDL
8 Push-ups
8 Sumo Squats
8 Figure 8 / Static Hold
8 Sit-Up
8 Dips
8 Hi-Pulls
8 BW Jump Squats
25 yd. Sprint
Tuesday, June 8, 2021
6/8/2021
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a body weight blast. Just a circuit of simple movements to get the blood going and the build up some agility, coordination, and have a little fun.
5 rounds
10 yds bear crawl
50 squats
10 yds scorpion crawl L
40 sit-outs (20L / 20R)
10 yds scorpion crawl R
30 split jumps
10 yds of burpee broad jumps
20 push ups
10 yds of frog hops
10 full sit ups
Monday, June 7, 2021
6/7/2021
Warm up with joint mobility and dynamic movement. Today we are going to do some HIIT training. Timed sets all out for multiple rounds. The bullet points below are from Tony Shober's blog.
- HIIT training trains the body to effectively remove metabolic waste from the muscles between intervals. By quickly removing lactate and other byproducts resulting from high intensity exercise, you enable the body to be primed and ready for another bout of high intensity exercise with less rest.
- HIIT training is one of several ways to boost both testosterone and growth hormone levels. Since these hormones are highly responsible for muscle gain and fat loss, you should be doing all you can to keep levels high. You can boost testosterone by following these tips, and you can naturally increase growth hormone levels by following these. "
30 seconds on / 15 seconds off
Multiple rounds
Ropes
Renegade Rows
Sled push/pull
Swings
Front squats
Sunday, June 6, 2021
6/6/2021
Utah
10 cossack squat
20 mountain climbers
10 clean and press
Omaha
10 goblet thruster
10 seal push ups
20 crunch
Gold
10 halos
10 burpees
20 flutter kicks
Juno
10 SCDL
10 frog jumps
20 heel touches
Sword
20 1 arm swings
10 sitouts
10 russian twist
Saturday, June 5, 2021
6/5/2021
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a rowing / kettlebell / bodyweight training session. If you don't have access to a rower, run or bike instead. Quick and effective movements for a full body session.
25 minutes AMRAP
5 Burpees
10 Double Clean and Jerks (Moderate Weight)
20 Split Jumps
10 Second Hand Stand Hold
Row 400m
Friday, June 4, 2021
Thursday, June 3, 2021
6/3/2021
10 sets of 3
70% of your max (for example if your max is 100 pounds workout with 70 pounds for 10 sets of 3)
5 burpees after each set
2 minutes rest in between sets
Wednesday, June 2, 2021
6/2/2021
Ladder Down
10 reps - 1 rep
BB Snapdown
Heavy Kettlebell Swing
BB Jump Squat
Chain Push-ups or Kettlebell Chest press
Extra Credit
3 sets of 5
Dips
Pull-ups
Chin-ups
(no rest)
Tuesday, June 1, 2021
6/1/2021
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a 4 movement EMOTM training session. 5 Rounds to make it a total of 20 minutes of work. Make sure you're getting your mobility movements in to avoid unnecessary injuries. Have some fun and lets go!!
5 Rounds EMOTM
Minute # 1 20 Swings
#2 12 Burpees
#3 15 BB Jump Squats
# 4 6 Double Kettlebell Dead Snatch