WARMUP ROUTINES
Upper Body
3 rounds:
10 Downward Dog to Plank
20 Alternating Thread the Needle
20 Tall Kneeling Overhead Dumbbell Press (5/12#)
Lower Body
3 Rounds:
15 Squats
10 each side Fire Hydrant Hip Circles
12 Alternating Cossack Squats
Full Body Warmup
3 Rounds of:
12 Glute Bridges
20 Alternating Bird Dogs
8 ea. Seated Single Arm Cuban Press
:20 Hollow Hold
:15 ea. Side Plank
Week 1
02/10/2020
4 Rounds of:
12 Goblet Squats (15/30#)
12 Alternating Reverse Lunges
12 Dead Bugs
5 Burpees
*Substitute Dead Bugs with V-ups for more difficulty
02/11/2020
4 Rounds:
8 Dumbbell Overhead Press (10-20#)
8 Bent-over Rows (15-30#)
1:00 Rest between sets
3 Rounds:
6 Pushups
30m each Single Arm Farmer Carry (15-40#)
6 each Single Arm Sit-ups (0-10#)
02/12/2020
Rest Day
02/13/2020
For Time:
30 Goblet Squats (8-20#)
30 Dumbbell Deadlifts (15-30#)
30 Dumbbell Overhead Press (15-30#)
30 Burpees
30 Dead Bugs
*Substitute Dead Bugs with V-ups for more of a challenge
02/14/2020
Rest Day
02/15/2020
3 rounds:
10 Downward Dog to Plank
20 Alternating Thread the Needle
20 Tall Kneeling Overhead Dumbbell Press (5/12#)
3 Rounds:
15 Squats
10 each side Fire Hydrant Hip Circles
12 Alternating Cossack Squats
02/16/2020
Rest Day
Week 2
02/17/2020
5 rounds;
12 Goblet Squats (8-20#)
12 Dumbbell Swings (10-25#)
3 rounds:
8 Dumbbell Deadlifts (10-25)
14 Alternating Reverse Lunges
15 Lying Knee Tucks
02/18/2020
4 rounds:
5 Pushups
10 Alternating Single Arm Overhead Dumbbell Press (8-20#)
For Time:
40m Dumbbell Front Rack carry (15-30#)
10 Burpees
40m Dumbbell Overhead Carry (15-30#)
10 Burpees
80m Dumbbell Farmer Carry (15-30#)
10 Burpees
02/19/2020
Rest Day
02/20/2020
3 Rounds:
3 Thrusters (8-20)
6 Alt. Single Arm Snatch (8-20)
9 Deadlifts (8-20)
*try not to set the weights down through all 3 rounds
Rest 1:30 then:
3 Rounds:
3 Thrusters (8-20)
6 Alt. Single Arm Snatch (8-20)
9 Deadlifts (8-20)
*try not to set the weights down through all 3 rounds
02/21/2020
Rest Day
02/22/2020
4 Rounds:
1:00 Dumbbell Front Rack High Knees march(10/20#)
Rest :20
:30 Burpees
Rest :20
:30 Handstand hold
Rest :20
2:00 Row
2:00 rest between rounds
* No rower? Use the treadmill instead
02/23/2020
Rest Day
Week 3
02/24/2020
4 Sets
8 Dumbbell Squat (10-20)
12 Reverse Lunge
Rest 1:30
3 Rounds:
6 Dumbbell Cleans (8-15)
9 Deadbugs
9 Kettlebell Swings (10-20)
02/25/2020
4 sets of:
4x8 Overhead Press (8-15)
:30 Dead Hang
Rest 1:00 between sets
10 Minute EMOM of:
3 Pushups
8 Alternating Step-ups
3 Hanging Knee Tucks
02/26/2020
Rest Day
02/27/2020
12 Minute AMRAP of:
8 Kettlebell Swings
8 ea. Single Leg Deadlifts
8 ea. Single arm sit-ups
:30 Downward Dog
02/28/2020
Rest Day
02/29/2020
4 Rounds of:
12 Glute Bridges
20 Alternating Bird Dogs
8 ea. Seated External Shoulder Rotations
:20 Hollow Hold
:15 ea. Side Plank
03/01/2020
Rest Day
Week 4
03/02/2020
5 sets of:
5 Dumbbell Squats (15-25)
3 ea. Single Leg Glute Bridges
1:00 rest between sets
For Time:
12 Dumbbell Deadlifts
16 Alternating Cossack Squats
20 Dead Bugs
40m ea. Single Arm Farmer Carry
12 Dumbbell Deadlifts
16 Alternating Cossack Squats
03/03/2020
5 sets of:
5 Overhead Press (15-30)
5 ea. Single Arm Bent Over rows (20-40)
4 Rounds of:
5 Burpees
12 Downward Dog Shoulder taps
8 ea. Woodchoppers
03/04/2020
Rest Day
03/05/2020
3 Rounds
12 Thrusters (5-15)
12 ea. Reverse Lunges
12 Lying Leg Lifts
Rest 1:00
30 Glute Bridges
For Time:
30m Overhead Carry (5-15)
40m Front Rack Carry (10-15)
50m Farmer Carry (15)
03/06/2020
Rest day
03/07/2020
3 Rounds of:
16 Shoulder Taps
12 Alternating Single Leg Deadlifts
10 Hollow Knee Tucks
:15 Side Plank
12 Bent Over Reverse Flies
03/08/2020
Rest Day
Week 5
03/09/2020
5 Rounds of:
5 Thrusters (15-25)
5 Deadlifts (15-25)
5 Pushups
3 Rounds:
6 Burpees
30m each Single Arm Farmer Carry (20-40#)
6 each Single Arm Sit-ups (2-10#)
03/10/2020
For Time:
50 Squats
40 Dead Bugs
30 Reverse lunges
20 Kettlebell Swings
10 ea. One arm Sit-ups
20 Kettlebell Swings
30 Glute Bridges
40 Dead Bugs
03/11/2020
Rest Day
03/12/2020
5 Rounds of:
12 Goblet Squats (15-25#)
12 Alternating Reverse Lunges
12 Dead Bugs
5 Burpees
03/13/2020
Rest Day
03/14/2020
3 rounds:
10 Downward Dog to Plank
20 Alternating Thread the Needle
20 Tall Kneeling Overhead Dumbbell Press (5/12#)
3 Rounds:
15 Squats
10 each side Fire Hydrant Hip Circles
12 Alternating Cossack Squats
03/15/2020
Rest Day
Great work! You've reached the end of our first 5 week cycle. We've focused mostly on building strength in the squat position and overhead press, while improving cardio function, and core strength.
The next 5 week cycle will have a new focus on hip-hinging movements like the deadlift, and snatch, strengthening the push-up position, all while continuing to improve cardio ability, and core strength.
Here are the NEW WARMUPS for the next cycle:
Lower Body Warmup:
1 Round of:
10 Glute Bridges
10 Narrow Stance Glute Bridges
10 Wide Stance Glute Bridges
5 ea. Single Leg Glute Bridges
3 Rounds of:
8 ea. Tempo Step Downs @3111
15 Squats
12 ea. Single Leg Hip Rotations
:45 Downward Dog Hold
Upper Body Warmup:
:30 arm circles each direction
2 x :30-:45 Hollow Hold
3 Rounds of:
10 Cuban Press (5)
5 Tempo Pushup @3111
10 Dumbbell Reverse Flies (5)
Full Body Warmup:
3 Rounds of:
6 ea. Half Kneeling Overhead Press (10)
:30 ea. Single Arm Front Rack Carry (20-30)
10 Kettlebell Swings (10-20)
8 ea. Split Squats
10 Fire Hydrant Circles each direction
Week 6
03/16/2020
4 rounds of:
12 Dumbbell Deadlift (15-25#)
5 ea. Single Leg Deadlift
Rest 1:00 between sets
5 Rounds of:
8 ea. direction KB Around The World
6 ea. Single Arm DB snatch
8 Squats
03/17/2020
4 Rounds of:
12 ea. Staggered Stance Single Arm Bent Over Row (15-25#)
:45 Plank
Rest :45 Between Sets
3 Rounds of:
8 Burpees
30m DB overhead carry
15 Bent Over Reverse Flies
15 Neutral Grip Floor Press
03/18/2020
Rest Day
03/19/2020
For Time:
5 Tempo Goblet Squat @3311
20 alt. Step-ups
:30 Rest
5 Tempo Goblet Squat @3311
20 DB Cleans
:30 Rest
5 Tempo Goblet Squat @3311
20 Dumbbell Swings
3 Rounds of:
:20 Hollow Hold
20 Mountain Climbers
4 ea. One Arm Sit-up
03/20/2020
Rest Day
03/21/2020
10 of ea. W’s, I’s, T’s
9-6-3 reps of:
Pushups
Burpees
3 Rounds:
20 Overhead Press (10-15)
20 Lying knee Tucks
10 ea. Pallof Press
03/22/2020
Rest Day
Week 7
03/23/2020
4 rounds of:
8 Tempo Dumbbell Deadlift (15-25#) @3113
8 ea. Split Squats
Rest 1:00 between sets
For Time:
16 alt. Single Arm DB Snatches (10-15)
6 Burpees
16 Goblet Squats (10-15)
5 Burpees
16 DB Cleans (10-15)
4 Burpees
03/24/2020
4 Rounds of:
8 ea. Staggered Stance Single Arm Bent Over Row @3113
12 Neutral Grip Floor Press (20) @3113
Rest 1:00 Between Sets
3 Rounds of:
8 ea. Banded Woodchoppers
:30 Downward Dog Shoulder Taps
:20 Hollow Hold
03/25/2020
Rest Day
3/26/2020
5 Rounds:
10 Thrusters
10 Alt. Single Arm Snatch (8-20)
Rest :30-:45
3 Rounds:
12 Dead bugs
3x :15 Side Plank on ea. Side
3/27/2020
Rest Day
3/28/2020
1 Round of:
10 Glute Bridges
10 Narrow Stance Glute Bridges
10 Wide Stance Glute Bridges
5 ea. Single Leg Glute Bridges
3 Rounds of:
8 ea. Tempo Step Downs @3111
15 Squats
12 ea. Single Leg Hip Rotations
:45 Downward Dog Hold
:30 big arm circles each direction
2 x :30-:45 Hollow Hold
3 Rounds of:
10 Cuban Press (5)
5 Tempo Pushup @3111
10 Dumbbell Reverse Flies (5)
3/29/2020
Rest Day
Week 8
3/30/2020
5 sets of:
6 Tempo Dumbbell Deadlift (20-30#) @5113
Rest 1:00 between sets
4 Rounds of:
3 Dumbbell Cleans (10-20)
6 Thrusters
20 alt. Step-ups
3/31/2020
5 sets of:
6 ea. Staggered Stance Single Arm Bent Over Row (20-30) @4113
15 Neutral Grip DB Floor Press (20)
Rest 1:00 Between Sets
5 Rounds of:
5 Push jerks (10-20)
5 Burpees
10 banded pull-aparts
4/1/2020
Rest Day
4/2/2020
12 minute AMRAP of:
5 Goblet Pause Squats (3 second pause)
12 Dead Bugs
5 Thrusters (10-15)
12 Tall Kneeling Overhead Press
4/3/2020
Rest Day
4/4/2020
5 Rounds of:
12 Glute Bridges
12 Bent-over Dumbbell Reverse Flies
10 ea. Step-ups (Leave step-up leg on top of box or stair through all 10 reps)
:15 ea. Side Plank
6 Dumbbell Cleans
4/5/2020
Rest Day
Week 9
4/6/2020
6 sets of:
4 Tempo Dumbbell Deadlift (AHAP - As Heavy As Possible) @5113
Rest :30
12 Alt. Step-ups
Rest :45
4 Rounds of:
6 Dumbbell Clean and Press (10-20)
8 ea. Split Squats
4/7/2020
6 sets of:
4 ea. Staggered Stance Single Arm Bent Over Row (AHAP) @4113
8 ea. Thread the Needle
Rest 1:00
5 Rounds of:
10 Hollow Rocks
3 ea. Renegade Rows (10)
12 DB Overhead Press (15-25)
10 Glute Bridge Floor Press (15-25)
4/8/2020
Rest Day
4/9/2020
3 Rounds of:
5 Squats
:20 Wall Sit
Rest :30
3 Burpees
12 Weighted Alt. Step-ups (10)
3 Dumbbell Clean and Press (10)
12 Weighted Alt. Step-ups (10)
3 Burpees
12 Weighted Alt. Step-ups (10)
3 Thrusters (10)
12 Weighted Alt. Step-ups (10)
3 Rounds of:
:45 plank
5 pushups
:30 rest
4/10/2020
Rest Day
4/11/2020
5 Rounds of:
8 ea. Single Arm Sit-ups
:30 Downward Dog Shoulder Taps
:20 Hollow Hold
12 Tall Kneeling Overhead Press
12 Neutral Grip DB Floor Press (15)
4/12/2020
Rest Day
Week 10
4/13/2020
4 sets of:
10 Goblet Squats
12 Weighted Alt. Step-ups (10)
30 Glute Bridges
3 Rounds of:
8 Bent-over DB Rows (15)
8 Bent-over Reverse DB Flies (5)
8 DB Front Raises (5)
4/14/2020
12 ea. Tall Kneeling Single Arm OH press (10-15)
:15 Left Side Plank
12 Dumbbell Upright Rows (10-15)
:15 Right Side Plank
Rest :45
8 ea. Tall Kneeling Single Arm OH curl & press (10-15)
20 Alt. Bird Dogs
20 alt. Downward Dog Shoulder Taps
Rest :30
:30 Hollow Hold
20 Deadlifts (10)
:30 Plank
Rest :45
7 Burpees
10 ea. Pallof Press
7 ea. One Arm Sit-ups
Rest :45
7 Burpees
10 ea. Banded Woodchoppers (low to high)
7 ea. One Arm Sit-ups
Rest :45
:30 Hollow Hold
20 Mountain Climbers
:30 Plank
4/15/2020
Rest Day
4/16/2020
5 Rounds of:
12 Goblet Squats (15/30#)
12 Alternating Reverse Lunges
12 Dead Bugs
5 Burpees
4/17/2020
Rest Day
4/18/2020
3 Rounds of:
20 ea. direction KB Around The World
12 ea. Single Arm DB snatch
20 Squats
4/19/2020
Rest Day
End of Second 5 Week Cycle
Warmup 1
3 Rounds of:
10 Glute Bridges
10 Bent Over Reverse Dumbbell Flies
20 alt. Step-ups
30m Dumbbell Overhead Carry
:20 Hollow Hold
Warmup 2
3 Rounds of:
10 ea. Fire Hydrants
10 ea. Thread the Needle
20 alt. Bird Dogs
15 Banded Good Mornings
:15 ea. Side Plank
Warmup 3
3 Rounds of:
:45 Downward Dog Hold
15 Squats
12 Tall Kneeling Overhead Press
:30 Wall Sit
15 Dead Bugs
Week 11
4/20/2020
4 sets of:
10 Front Rack Dumbbell Squats
10 Bent Over Dumbbell Rows
Rest :45 between sets
4 Rounds of:
12 alt. Goblet Cossack Squat
10 Zottman Curls
:30 Goblet Wall Sit
8 ea. Single Arm sit-up
4/21/2020
4 Sets of:
10 Dumbbell Deadlifts
10 Floor Press
4 Rounds of:
8 ea. Single leg Deadlift
20 High Plank Shoulder Taps
20 alt. Single Arm Dumbbell Snatch
20 Banded Flies
4/22/2020
Rest Day
4/23/2020
5 Rounds of:
10 ea. Pallof Press
10 KB/DB Swings
20m ea. Cross body DB Carry
5 Burpee Goblet Squat
:30 ea. Single Leg High Plank
4/24/2020
Rest Day
4/25/2020
10 min EMOM of:
4 DB Clean and Press
12 Mountain Climbers
4 Rounds of:
12 Weighted Glute Bridge
10 ea. Banded Wood Choppers (Low to High)
15 Cat Camels
4/26/2020
Rest Day
Week 12
4/27/2020
15 min AMRAP of:
8 ea. Weighted Step-ups
20 High Plank Shoulder Taps
:30 Wall Sit
40m DB OH Carry
12 Dead Bugs
4/28/2020
3 Rounds of:
10 ea. Pallof Press
8 ea. Single Arm Sit-up
12 alt. Windmills
20 alt. Lying Oblique Knee Tucks
15:00 fast walk/jog
4/29/2020
Rest Day
4/30/2020
Every other minute for 10 minutes:
10 ea. Single Arm DB Snatch
3 x :05 Bottom of Push-up Hold
3 Rounds of:
20 KB/DB Swings
5 x :05 Bent-over Row Concentric Hold
5 Burpees
5/1/2020
Rest Day
5/2/2020
3 Rounds of:
5 ea. Fire Hydrant/Bulldog Circuit
:30 ea. Direction Big Arm Circles
10 Cat Camels
12 alt. Reverse Lunges
10 Downward Dog to High Plank
5 sets of:
2:00 Stair Climb
1:00 rest
5/3/2020
Rest Day
Week 13
5/4/2020
5 sets of:
8 ea. Single Arm DB Front Rack Squats (15)
8 ea. Single Arm Bent Over Dumbbell Rows (15)
Rest :45 between sets
4 Rounds of:
20 Walking Lunges
12 Curl & Press (15)
:30 Goblet Wall Sit (10)
10 ea. Banded Woodchoppers (Low to High)
5/5/2020
5 Sets of:
8 KB Deadlifts (45)
8 Pushups
4 Rounds of:
8 ea. Single leg Deadlift
20 Alt. Bird Dogs
10 KB Swings (30-45)
20 Banded Flies
5/6/2020
Rest Day
5/7/2020
3 Rounds of:
20m ea. Single Arm Farmer Carry (30-45)
5 Burpees
Rest :30
8 ea. Single Arm Snatches
8 ea. Half Kneeling Pallof Press
For Time:
20 Lying Knee Tucks
16 alt. Single Arm Sit-ups
Rest :30
:20 Flutter Kicks
:20 Hollow Hold
5/8/2020
Rest Day
5/9/2020
20 min EMOM:
2 Pushups
5 Squats
5 DB/KB Swings
5/10/2020
Rest Day
Week 14
5/11/2020
5 Rounds of:
20 alt. Step-ups
:15 Dead Hang
10 DB Overhead Press
30m DB OH Carry
12 Dead Bugs
5/12/2020
15:00 fast walk/jog
3 Rounds of:
10 ea. Half Kneeling Pallof Press
8 ea. Single Arm Sit-up
12 ea. Banded Wood Choppers
:30 Hollow Hold
5/13/2020
Rest Day
5/14/2020
6 Rounds of:
3 x :07 Bottom of Push-up Hold
20 KB/DB Swings
5 x :05 Bent-over Row Concentric Hold
5 Burpees
5/15/2020
Rest Day
5/16/2020
3 Rounds of:
5 ea. Fire Hydrant/Bulldog Circuit
:30 Dead Hang
10 Cat Camels
20 alt. Windmills
10 Downward Dog to High Plank
6 sets of:
1:30 Stair Climb
:45 rest
5/17/2020
Rest Day
Week 15
5/18/2020
6 sets of:
6 Goblet Squats (30-45)
6 ea. Single Arm Bent Over Dumbbell Rows (30-45)
Rest 1:00 between sets
4 Rounds of:
12 ea. Split Squats
:15 ea. Single Leg Plank
:30 Goblet Wall Sit (10)
10 alt. Single Arm Sit-ups
5/19/2020
6 Sets of:
6 KB Deadlifts (45)
6 Pushups
4 Rounds of:
8 ea. Single Arm Snatches
20 alt. Shoulder taps
10 KB Swings (30-45)
15 Tempo Banded Flies @3131
5/20/2020
Rest Day
5/21/2020
3 rounds of:
3 DB Deadlifts (15-30)
3 ea. Single Arm Clean & Press (15-30)
3 ea Single Arm Thrusters (15-30)
3 x :20Weighted Hollow Hold
20 Mountain Climbers
5 x :15 Dead Hang
30 Mountain Climbers
5/22/2020
Rest Day
5/23/2020
5 Rounds of:
8 ea. Tall Kneeling Single Arm OH DB Press (10-20)
5 Burpees
3 Rounds of:
5 x :10 Bent over Reverse Fly Hold (no weights)
12 Alternating Pike Leg Lift
8 Banded Bent Over Row w/ Concentric hold
5/24/2020
Rest Day
Week 16
5/25/2020
4 Rounds of:
50m DB Overhead High Knee March
10 ea. Split Squat
16 High Plank Shoulder Taps
:30 Wall sit
5/26/2020
3 Rounds of:
8 ea. Bodyweight Windmill
8 ea. Tall kneeling DB Low to High wood chop
:20 Weighted Hollow Hold (5-10)
3 Rounds of:
14 Prisoner Lateral High Knees
2:00 Walk
14 Prisoner Squats
2:00 Walk
5/27/2020
Rest Day
5/28/2020
8 Rounds of:
:30 Stair climb
:30 Rest
3 Rounds of:
12 Good Mornings
40m DB Front Rack Carry
12 alt. Single Arm DB Snatch
5/29/2020
Rest Day
5/30/2020
3 Rounds of:
10 Arm Circles each direction
:30 Banded tricep Stretch
:30 Seal Stretch
3 High Plank to Downward Dog
15:00 Walk
5/31/2020
Rest Day
Week 17
6/1/2020
8 Sets of:
4 Goblet Squats (35-45)
4 Single Arm Bent-over Rows (30-45)
1:30 Rest Between Sets
3 Rounds of:
20 Glute Bridges
12 ea. Split Squats
:45 Rest
12 Reverse DB Flies
6/2/2020
8 Sets of:
4 Tempo KB Deadlifts @4111 (45)
4 Pushups
3 Rounds of:
:15 Dead Hang
20 alt. Shoulder taps
12 Alt. Single Arm Snatches
20 alt. Step-ups
6/3/2020
Rest Day