Académique Documents
Professionnel Documents
Culture Documents
w/
&
Twist
Week
1
Day
1:
Cardio
Intensive *2
Rounds* 1.)
1/2
mile
bike
(sprint) 2.)
30
sec.
TRX
squat
jumps 3.)
1/2
mile
bike
(climb) 4.)
30
sec.
TRX
mtn.
climber 5.)
1/2
mile
bike
(sprint) 6.)
30
sec.
TRX
squat
jumps 7.)
1/2
mile
bike
(climb) 8.)
30
sec.
TRX
mtn.
climber
Day
2:
Anaerobic
Thresh
Training *5
Rounds* 1.)
Row
(100-->500m) 2.)
Box
jumps
(5-->25) 3.)
BB
bosu
push-up
(5-->25) -->30
sec.
push-up
pose 4.)
BB
bosu
SL
lunge
(5->25) -->30
sec.
bosu
wall-sit 5.)
Wide
grip
pull-ups
(5>1) 6.)
Inchworms
w/push-ups
(5-->1)
Day
3:
KB
Training-Strength
Intensive *4
Rounds* 1.)
12
KB
shoulder
press 1a.)
6(E)
KB
Renegade
row 2.)
12
KB
floor
press 2a.)
6(E)
KB
(alt.)
skull
crushers 3.)
12
KB
bentover
row 3a.)
6(E)
KB
SA
snatch *60
sec.
rest
between
S.S*
2 *2 Rounds* 1.) 800m row (for time) 2.) 20 KB swings 3.) 15 KB thrusters 4.) 10 box jumps 5.) 5 KB burpees *4 Rounds* 1.) 1 Mile Bike (sprint) 2.) 20 BB bentover row/shrug 3.) 10 DB SA snatches 4.) 20 MB wall-shots 5.) 10(E) MB lunge w/toss *5 Rounds* 1.) 10(E) KB rev. lunge w/snatch 2.) 20 KB jump swings 3.) 10(E) KB SL inverted leg lifts 4.) 20 KB clamps
"5 x 5 in 25" *5 Rounds* 1.) 5 KB (dbl) Thrusters 2.) 5(E) KB Renegade row 3.) 5 KB (dbl) box jump 4.) 5(E) KB SL Bulgerian lunge 5.) 5(E) KB SL goblet squat (box)
3 *5 Rounds* 1.) 1 min. Jump rope 2.) 20 Plyo push-ups 3.) 20 Band pull-ups 4.) 20 Bosu sit-up-to-stand 5.) 20 Hex bar DL & shrug 6.) 1 min. Jump rope *5 Rounds* 1.) 500-->100m Row 2.) 50--> 10 rope slams 3.) 50-->10 box jumps *1 Round* 1.)10 KB (dbl) thrusters 2.) 20 KB (dbl) swing 3.) 30 KB (dbl) bentover row 4.) 40 KB (dbl) sumo squat 5.) 50 KB (dbl) push-ups 6.) 40 KB (dbl) sumo squat 7.) 30 KB (dbl) bentover row 8.) 20 KB (dbl) swing 9.)10 KB (dbl) thrusters "5 x 5 in 25" *5 Rounds* 1.) 5 KB (dbl) clean& press 2.) 5(E) KB Windmills 3.) 5 KB (dbl) overhead squat 4.) 5(E) KB Bulgerian lunge 5.) 5 KB burpees
"3 min. or <" *2 Rounds* 1.) 17's (Beat time each round) 2.) 30 sec. burpees 3.) Plank to fail
"Shattered Plates" *2 Rounds* 1.) 800m row 2.) Plate S.S stair walk 3.) Plate S.S shoulder series 4.) Plate bridge stack seq.
"Welcome to the Jungle" *3 Rounds* (30/20/10 Reps) 1.) Jump rope (3/2/1 min.) 2.) Push-to-pull ups 3.) Dips 4.) T-bar front squat & press 5.) T-bar bentover row
"Keep it 100" *1 Round* 1.) 100 Jump ropes 2.) 100 Pull-ups 3.) 100 push-ups 4.) 100 sit-ups 5.) 100 deadlifts (@135lb) -->Followed by 1 mile run *Complete for best time*
5 *1 Round* 1.) 2 BB snatches 2.) 2 BB clean pulls 3.) 4 BB knee-to-stand 4.) 4 KB (dbl) clean & press 5.) 8 KB thrusters 6.) 8 KB renegade row 7.) 16 DB sit-ups w/reach 8.) 16 BB bentover row/shrug 9.) 32 plyo push-ups 10.) 32 MB wall-shots 6 *10 Rounds* 1.)90 sec. incline sprint 2.) 60 sec. jump rope 3.) 30 squat jumps 4.) 15 Bosu sit-to-stand up *3 Rounds* (10/20/30 reps) 1.) 1/2/3min jump rope 2.) BB deadlifts 3.) DB walking lunge 4.) BB thrusters 5.) DB RDL's *5 Rounds* 1.) 20 KB (dbl) military press 2.) 20 KB (dbl) swing jumps 3.) 20 KB (dbl) floor press 4.) 20 KB (dbl) clean & press 5.) 20 KB (dbl) bentoever row *5 Rounds* 1.) 2 mile bike (interval) 2.) 50(steps) KB walking lunge 3.) 50 KB swings *3 Rounds* 1.) 15 KB thrusters -->10(E) KB off-set pend. lunge 2.) 15 KB (dbl) sumo squats -->10(E) KB off-set step ups w/press 3.) 15 KB clamps -->10(E) KB SL inverted leg lifts
"Crazy 8's" *8 Rounds* 1.) 8 BB front squats 2.) 8 BB military press 3.) 8 Hex bar DL & shrug 4.) 8 push-to-pull ups 5.) 8 KB (dbl) box jumps 6.) 8 KB (dbl) clean & press 7.) 8 DB sit-ups w/reach 8.) 8 DB RDL's
"Pass go, collect $200" *7 Rounds* 1.) 15 KB (dbl) thrusters 2.) 15 KB (dbl) burpees 3.) 15 KB (dbl) box jumps