Author: nathancorrigal

  
–Bree, Noah, Sherry, Kelsey, Mitch and Jody all demonstrating strong shoulders and core stability during their wall walks. 

Wednesday Posterior Chain + Core + Aerobic Tester + Mobility

A1. Hip Thrusts @30×0, 8-12 reps x 4 sets-1min

A2. Single Leg KB/DB RDL @20×0, 6-9 reps/leg x 4 sets-1min

B. Accumulate 2minutes weighted front bridge/front bridge

C. For time:

75 cal rowing

50 overhead plate walking lunges 25/45lbs

25 burpees onto 45lb plate

15 kbs @53lbs/70lbs (heavier than “normal”)

12 box jump overs 24/30″

9 deadlifts 205lbs/275lbs

scaled version:
For time:

50 cal rowing

30 walking lunges

18 burpees

15 kbs

12 step-ups

9 deadlifts

Tuesday Upper EMOM
EMOM x 10minutes
Mins 1–>5: 1 wall walk + 10second pause forehead to wall
Mins 6–>10: 2 tgu/arm @15lbs/25lbs
+
EMOM x 10minutes
1st- 6 CGBP @ high load
2nd- 100ft goblet carry 16kg/24kg
+
EMOM x 10minutes
1st-(1st) 3-4 ring dips or (2nd) 4-6 ring pushups or (3rd) 6-8 db bench press
2nd- (1st) supinated chest to bar hold 10-20seconds or (2nd) supinated chin over bar hold 10-20seconds or (3rd) chest/chin to bar hold in inverted row position 10-20seconds
+
5 way shoulder mob
https://www.youtube.com/watch?v=eveYJP1indI

Week 2 Dec. 28–>Jan.2/2016Monday Clean + Deadlift EMOM Map + Arm Cash Out + Mobility

A. Power Clean. Below Knee Hang Power Clean. Front Squat 1.1.1 every 90sec x 8 sets

-build to starting weight, then build every 90s

B. EMOM x 10minutes

Mins 1–>5: 5 deadlifts @95lbs/135lbs + 5 lateral barbell burpees

Mins 6–>10: 3 deadlifts @95lbs/135lbs + 3 bar facing burpees + 3 deadlifts @95lbs/135lbs

C. AMRAP unbroken Wide Grip Pronated Strict Pullup @30×1 x 3 sets-2-3min b/w

-follow tempo for sets to count

-*scaled:

Ring Assisted Pullup, 10-15 reps x 3 sets-rest 2-3min b/w

-create resistance harder/easier by using legs/more arms

https://www.youtube.com/watch?v=bQWvO5q6U48

D. Overhead Distraction, 30-60sec/arm x 2 sets

https://www.youtube.com/watch?v=-cUJpz5aGCI

AMRAP in 30minutes:
Groups of 2: 1 person works/1 person rest- must “tag” before partner switch everytime: 5 burpee penalty if no “tag”
100ft partner carry (or 100ft heavy farmers carry)
25ft plate push 45lbs
100ft bear crawl
25ft plate push 45lbs
100ft walking lunges
25 cal rowing/25 cal airdyne/75 single unders

  

Thursday Fsq/Bsq emom + Mixed EMOM map + GBC + Mobility
A. Front Squat @20×1, 5 reps every 2 min x 5 sets
-start @ challenging weight and build
-get everyone to their starter weight, then start on the clock
B. EMOM x 10 minutes
Mins 1–>5: 3 burpees to 6″ oh + 8 kbs @24kg/16kg
Mins 6–>10: 6 burpees to 6″ oh + 6 air squats
C1. 30sec FLR on rings (can be weighted) x 2 sets-30sec
C2. Chinover Barhold, 20-30sec x 2 sets-1min
-scale with chest/chin to bar hold on inverted row
D. Banded Hip Opener 60sec/leg
https://www.youtube.com/watch?v=lgdeL7-xXGM
E. Pigeon Stretch 60sec/leg
https://www.youtube.com/watch?v=jOBS91fJ1uM

Wednesday Posterior Chain + Core + Aerobic Tester + Mobility

A. Hip Thrusts @20×0, 8-12 reps x 3 sets-1:30min – as heavy as possible

B. Hollow Rocks, 20sec per min x 5 minutes

C. For time:

1000m row

50 air squats

40 situps

30 shoulder to overhead 55lbs/75lbs

20 burpees

10 strict pullups

or scaled option:

For time:

500m row

25 air squats

20 situps

18 kbs 25/45

12 ring rows

8 burpees

D. Banded Assisted Hamstring Stretch 30-60sec/leg x 2 sets

Tuesday Upper EMOMEMOM x 10minutes

1st- 3 CGBP @ high load

2nd- 3-5 bent over barbell rows @ 20×0

+

EMOM x 10minutes

1st- 2-3 strict press @ high load

2nd- 3-5 L arm ring rows + 3-5 R arm ring rows

+

EMOM x 10minutes

1st- 5 push press @ high load

2nd- 5 db/kb rows @ 20×0/arm as heavy AS POSSIBLE

Hey guys,

So we are on to our new cycle of training. Some new things being introduced. We will be learning to do some cleans. As well, I am including post workout mobility 3+ times a week in to our program. We can ALL benefit from this work.

 

Monday Clean + Deadlift EMOM Map + Arm Cash Out + Mobility

A. Power Clean Intro, work sets of 2 or 3 – building up in weight/try get 10-15 good sets in
B. EMOM x 10minutes
1st- 3 deadlifts 185/125lbs + 5 burpees
2nd- 3 deadlifts 185/125lbs + 5 kbs @24/16kg
C. AMRAP unbroken strict supinated pullups x 3 sets-2min b/w
– supinated barbell or dumbbell bicep curl @20×0, 10 reps x 3 sets-2min
D. Partner Assisted Thoracic T-Spine Stretch 20-30sec x 3 sets
https://www.youtube.com/watch?v=PRGc9hcXGaQ

Saturday Group/TeamEMOM x 15minutes

1st- 3 deadlifts tng-building throughout

2nd- 3-5 ring dips/ 4-7 ring pushups/ 6-10 pushups

3rd- russian db step-ups on to low box 3-5/leg 

+

15 rounds for time/In groups of 2:

3 strict pullups/5 ring rows

5 pushups

10 air squats

*one person works @ a time/no rules to how work is completed

Friday 5/5min x4

5min @85-90%:

25ft walking lunges

25ft burpee broad jumps

-5min rest

5min @85-90%:

25 cal rowing

25 wall balls 15/20 to 9/10ft

-5min rest

5min @85-90%:

40 cal Airdyne

AMRAP alternating db snatches in time remaining 35/50lbs

-5min rest

5min @85-90%:

40 cal Airdyne

AMRAP rope climbs to 15ft in time remaining