October 15, 2019 Tuesday

Warm Up:

Cameron: U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex. No barbell in this one. Rep schemes are all reasonable as well so push the pace but avoid going to muscular failure on any movement. Yes, you also see TRIPLE UNDERS in here. Don’t be afraid to challenge yourself a bit here and get some practice in with some warm up reps before starting the workout. See I you can stick with them even it it’s singles for today. Workout has back extensions listed but I encourage you to do a true hip extension just like you would in the filthy 50. Keep the 2 for 1 honest and be quick with that squat! Optional Accessory: Some midline work with static holds, complex movement on the GHD and carries. Make that hip/back extension a legit effort with focus on the quality of movement. You choose the weight and even the object for the carry. Just keep it in a bear hug fashion, nice and high on your chest to get the most out of the carry. --------------------- 2-3x: --30 single unders --20 single unders jumping high --10 fast single unders 2 rounds: --10 samson lunge --10 therapy squat --15 scap pull-ups --10-20 secs ring support (or box)

Goal: sub 20 mins

Scaled Version:

Box Jumps or Box Step-ups Goal: sub 20 mins

Optional Accessory:

3x10-15 Hip & Back Extensions Bear Hug Carries- d-ball or sandbag

Post Workout:

90 secs/side --Banded lat stretch


October 14, 2019 Monday

Warm Up:

21-15-9: This is quite the combo! For most, breaking up the deadlifts from the start is the smart thing to do but the loading should allow you do accomplish each round in no more than 3 sets. Push the pace on the bike but be smart so you can get back on that barbell. If you don’t have a bike swap out a row for the same amount of calories. Optional Accessory - Grunt Work: If you have a sandbag for the carry use that for “comfort” reasons. If you need to swap out a d-ball, weight vest while carrying a plate, etc., feel free to get creative with it. --------------------- Bike 3x: --40 secs easy --20 secs hard 2 rounds: --5 bootstrappers --10ea lying leg swing --8ea single leg dumbbell deadlift --15 superman

Goal: sub 8 mins

Scaled Version:

Goal: sub 8 mins

Minimal Gear Option:

Goal: sub 8 mins

Optional Accessory:

Just get it done.

Post Workout:

Light load. 90 secs/side --Pigeon stretch


October 13, 2019 Sunday

Rest Day

October 12, 2019 Saturday

Warm Up:

2 Rounder: This is going to be a bit of a grinder. Try to keep a similar pace on the 800 m as you would a mile time. Some higher rep back squat but the weight is reasonable. See if you can complete it in no more than 2 sets or just rest with the bar on your back as needed. You can take this from the floor if you are comfortable with it or the rack if needed. Toes-to-bars are reasonable reps so see if you can get them done in no more than 2-3 sets. Optional Accessory: Great way to work on consistency with the doubles but we also want this to be reasonable. Try to avoid going longer than 10 mins on this one if you struggle with doubles. If you hit the 10 min mark call it good there. For those of you that are confident on the doubles you can burn through this one quickly! --------------------- 400 m Run 2x 50-100 ft skipping drills --forward skip --backwards skip --skip for height --skip for distance --lateral skip 2 rounds: --20 banded bent over row --20 banded straight arm pull down --10 v-ups

Squat Development:

Icon Dynamic Warm Up -- then -- Hip Mobility Drills Awareness/Strength: Wall Squats- moving closer to the wall throughout if possible Awareness/Strength: Cossack Squats- light to moderate weight if possible Isometric: Tabata Squat Hold- use help from a post if needed

Goal: sub 17 mins

Minimal Gear Option:

Goal: sub 17 mins

Scaled Version:

Hanging Knee Raises or Lying Leg Raises Goal: sub 17 mins

Optional Accessory:

Post Workout:

Banded Glute Walks/Banded Monster Walks- 20 each way


October 11, 2019 Friday

Warm Up:

Open Workout: TBD. --------------------- 2 mins easy bike or row 3 rounds: --10 lateral lunges --5 inchworms --20 secs hollow hold --20 secs archer hold --8 kip swing

Post Workout:

10-12 Hip Extensions 10-12 Banded AbMat Sit-ups


October 10, 2019 Thursday

Warm Up:

Optional Workout - 3 Rounder: This is set up as an interval today. The 90 secs of work should be a faster pace since you know you will have 30 secs of rest. That’s going to go quick so still be smart. When you finish the rest segment you can start right where you left off. Continue till you have completed all 3 rounds. Optional Accessory: Little bit of grunt work with the sled pull and carries. Take a look at the notes so you can have the right approach to the workout. If you don’t have a sled try swapping out a banded glute march for about 2-3 mins. You can also do a run with a plate or med ball if you like. --------------------- 2-3 rounds: --1 min row (increasing speed **With each round** --5 walkout + push-up + cobra --10 ea 1 arm kettlebell swing (light) --15-20 secs belly facing handstand hold

Complete at 1:30 on, 30 secs off pacing until you complete 3 rounds.

Scaled Version:

Complete at 1:30 on, 30 secs off pacing until you complete 3 rounds.

Minimal Gear Option:

Complete at 1:30 on, 30 secs off pacing until you complete 3 rounds.

Optional Accessory:

You choose the weight. Should be moderately heavy on the farmers carry but allow for 100 m unbroken. Sled should be light and for active recovery.