Squats

Objectives of Today’s Training

• Build Pulling Strength
• Push-up Endurance
• Cardio Endurance

Workout-1

Strength

Deficit Deadlifts

• 5 x 5 increase weight each round

Workout -2

For Time

• 4-rounds
  • 25/20 cal Assault Bike
  • 50 Air Squats
• buy out: 100 hand-release push-ups

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 5, 5, Max Reps (65%, 75%, 85% of 1RM x 90%) work sets

Bench Press

• Bench Press Warm-up
• 5, 5, Max Reps (65%, 75%, 85% of 1RM x 90%) work sets

Workout -2

Accessories

• 5 x 10 Leg Curls (Hamstring and Quads)
• 3 x 15 Dips
• 3 x 15 Lat Pull-downs

Objectives of Today’s Training

• Strength Focus
• Deadlift Strength
• Press Strength

Workout-1

Strength

Safety-bar Box Squat

• Squat Warm-up
• 5 x 3 Worksets

Press

• Press Warm-up
• 3 x 5 Worksets

Snatch Grip Deadlift

• Deadlift Warm-up Sets
• 5 x 3 Worksets (+ shrug on last rep)

Workout -2

10 min AMRAP

• 5 Pull-ups
• 5 Handstand Pushups / Kick-ups
• 5 KB Swings

Objectives of Today’s Training

• Muscle and Cardio Endurance
• Mental Fortitude

Workout-1

40min Time Cap

Use a 135/95 barbell

• 30 Deadlifts
• 30 cal Assault bike
• 30 Barbell Rows
• 30 cal Assault bike
• 30 Hang Cleans
• 30 cal Assault bike
• 30 Front Squats
• 30 cal Assault bike
• 30 Should-to-overhead
• 30 cal Assault bike
• 30 Back Squats
• 30 Cal Assault Bike
• 6 Pull-ups

366 reps to celebrate the 366 glorious days of 2020.

Objectives of Today’s Training

• Accessories
• Bench Press

Workout-1

Accumulate

• 50 GHD Sit-ups
• 50 Bar Pull Throughs (kipping practice)

Workout-2

3 sets x 8 reps accessory

• GHD Back Extension
• GHD Hip Extension
• Good Mornings
• Reverse Hyper
• 1-Leg RDL
• Barbell Rows

Workout-3

Work up to a heavy 3 x 5

• Bench Press

Objectives of Today’s Training

• Front rack mobility
• Bar pulling and grip strength
• Squat and Pressing Endurance

Workout-1

15min Alt EMOM

• 8 Front Squats (165/115)
• 5 Strict Pull-ups
• 8 Press (115 / 80)

Workout-2

7 Rounds

• 7 toes-to-bar
• 7 handstand pushups/kick-ups
• 7 Burpees

Objectives of Today’s Training

• Increased Cardio Endurance
• Increased Length Strength

Workout -1

9 Rounds

• 150 Feet Versa Climber
  • rds 1-5 level 16
  • rds 6-7 level 12
  • rd 8 level 8
  • rd 9 level 4
• 5 Belt Squats (225/155)

Objectives of Today’s Training

• Improve Squat
• Improve Pull-ups
• Increase Muscle and Cardio Endurance

Workout -1

E2MOM

• Squat Warm-up
• 5 x 3 Squats (80% of 1rm)

Then

• 3 x 5 strict pull-ups

Workout-2

15 min AMRAP

• 19 wallballs (20/14)
• 19 cal row

Workout -1

15 min ALT EMOM

• 5 x Front Squat (225/155)
• 5 x Pull-ups (strict)
• 5 x Push Press (165/115)

Workout-2

2-Rounds
Alt 3 min of work on each with 1 minute of rest between.

• C2 Rower
• C2 Ski Erg
• C2 Bike or Assault Bike (68rpm/55rpm)
• Air Runner (a few ticks faster than your 5k pace)

Hold 1000/700cal per hour pace on C2 machines.

Warm-up

1 round

• 15 cal (Assault Bike, Rower, Runner, Ski-erg)
• 15 Sit-ups
• 15 Good Mornings (45/35)

Strength

9 rounds

Perform as a complex

• 1 Craig Special + Jerk (increase weight each round)
  • 1 Hang Squat Clean
  • 1 Squat Clean
  • 1 Jerk
• 5 Single-Leg Box Squats (each leg)

Metcon

1 Round Chipper For Time

• 50 Z-Presses (95/65)
• 40 Cal (Assault Bike, Rower, Runner, Ski-Erg)
• 30 Burpee Pull-ups
• 20 Clapping Pushups
• 10 Deadlifts (315/215)