Day 12

A.) EMOM x 40 Minutes:

Movement 1 – Monostructural Conditioning
Movement 2 – Gymnastics/Skill
Movement 3 – Non-Monostructural Conditioning
Movement 4 – Barbell

Movement 1 – Monostructural Conditoining

Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. 

Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round.

Movement 2 – Gymnastics/Skill 

Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. 

This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders).

Movement 3 – Non-Monostructural Conditioning

Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. 

This should be approximately 20-30 seconds worth of work.

Movement 4 – Barbell

Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps. 

This shouldn’t be more than 15 seconds worth of work.

Workout:

Minute 1: Calorie Row (15/12)

Minute 2: 15 Push-Ups

Minute 3: 8 TnG Power Snatches (115/75)

Minute 4: 5 Deadlifts (275/185)

Day 11

A. Bench Press (3x2, 5x3) @ 80%

B. Overhead Static Hold: Accumulate 2:00 total (95/65)

C. MetCon (Time): 5 Rounds of,

10 Push Press (95/65)
15 Deadlift (185/135)
50 Double Unders

D. Dumbbell Floor Press (3 x 15)

Day 10

Happy Thanksgiving!

A.) For Time

60 Strict Pull-Ups

B. “Fortitude”

EMOM x 30 Minutes

Even: 15 Calorie Row

Odd: 15 Burpees

Day 9

A.) Sprints

5 shuttles of: 10 yards and back + 20 yards and back (Demo)

B.) Plyometric 

6 x 4 Bench Hops

C.) Deadlift

Find a 3(RM) Deficit Deadlift

D.) Squat

Olympic Pause Squats (3 x 6) 

– pause for 2 seconds in the hole of each squat. 

E.) MetCon (Time) 

"Puck's Potion"

18-15-12-9-6-3 Reps: 

Pull-Ups

Medball Cleans (20/14) 

F.) Accessory

Cable Pull Through (3 x 15)

Day 8

A.) Bench

Bench Press (4x2,4x3) @ 80%

B.) MetCon (AMRAP) x 12 minutes,

10 DB Bench Press (60/40)
30 Double Unders

C.) Accessory Work

10-1
Strict Ring Dips
Ring Rows (Feet on box)

D.) Tabata

Hand Release Push-Ups

Day 7

A.) Warm-Up: 3 Rounds, not for time of:

Double Unders x 40-50

Russian KB Swing x 12

Plank x 30s

B.) Squat

Front Squat (4x2,4x3) @ 80%

C.) MetCon (Burner): 3 rounds of,

300m Row 

10 Burpees 

10 Thrusters (75/55) 

Rest 5 minutes

D.) MetCon (Time)

"Annie"

50-40-30-20-10 

Double Unders 

AbMat Sit-Ups

Day 6

A.) Bench

Bench Press (5x2,3x3) @ 80%

B.) "Beach Season" 

10-1 Bench Press (135/95) 

1-10 Strict Pull-up

C.) Accessory Work

50 Band Pull Aparts

100 Banded Good Mornings 

50 Band Pull Apart

D.) Tabata

Hollow Rocks

Day 5

A.) Technique

Clean (10 × 3) @ 70%

B.) MetCon (AMRAP) x 7 minutes

21 Double Unders 

15 KB Swings (53/35) 

9 Burpees 

C.) 6 Rounds (No time component)

30 sec Plank hold (elbows)
15 AbMat sit-ups

Day 4 (Active Recovery)

GCMC: Fight To Live Well

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. 

Active Recovery: These days are not "Rest days". You will recover faster, perform better every other day of the week, build up tolerance to volume, and be a better all-around athlete by moving on your recovery day. Doing something outside the box will get you more exposure and expand your margins of experience.

These days is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

* Swim (this is our first choice)

* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy, find a nice easy slope and go for a walk outdoors)

B.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.

Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Day 3

A.) Warm-Up: Partner Row (1:1)

100m
200m
300m
400m
500m
2 min Squat hold
5 Inch Worms
10 Air Squats

B.) Pulls

Deadlift (2RM)

C.) MetCon (Time): 5 Rounds of,

20 Wall Ball (20/14)
20 Deadlifts (155/115)

Day 2

A.) EMOM x 6 minutes

Odd: 3 Pause Front Squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning)

Even: 40 Double unders

B.) EMOM x 6 minutes

Odd: 2 High Hang Squat Cleans (pockets) at 70% of 1RM
Even: 40 Double unders

C.) EMOM x 6 minutes

Odd: 1 Squat Clean at 90% of 1RM
Even: 40 Double unders

D.) Squat

Front Squat (5×2, 3×3 @ 80%)

Day 1 (New Training Cycle)

A.) Bench

Bench Press (5 - 4 - 3 - 2 – 1)

B.) EMOM x 15 Minutes:

Minute 1 - 7 Bench Press (185/135)

Minute 2 - 40 Double-Unders

Minute 3 - 15 AbMat Sit-Ups

C.) Four Rounds for Time:

10 DB Push Press (50/30) 

10 DB Forward Lunges (50/30) 

10 Burpees 

10 KB Swings (70/53)

Day 196

MetCon:

Run 10k

Day 195

A.) Every minute on the minute x 10 minutes:

5 Back Squats (255/135)

B.) Every minute on the minute x 20 minutes:

Odd Minutes - 5 Bench Press (185/135) + 10 Air Squats
Even Minutes - 5 TnG Power Cleans (135/95) + 10 Box Jumps (24/20)

C.) Every 30s for 15 minutes:

1 Snatch (135/95)

Rest as needed between all 3 EMOM.

Day 194 (Active Recovery)

GCMC: Fight To Live Well

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. 

Active Recovery: These days are not "Rest days". You will recover faster, perform better every other day of the week, build up tolerance to volume, and be a better all-around athlete by moving on your recovery day. Doing something outside the box will get you more exposure and expand your margins of experience.

These days is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

* Swim (this is our first choice)

* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy, find a nice easy slope and go for a walk outdoors)

B.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.

Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Day 193

A.) Bench

Bench Press (6×2, 2×3 @ 80%)

B.) MetCon (AMRAP) x 15 Minutes

250m Row
15 Push ups

Day 192

A.) EMOM x 20 Minutes

Even: 10 KB Swings (70/53)
Odd: 10 Push Press (115/75)

B.) Partner MetCon (AMRAP) x 8 Minutes:

Partner 1: 15 AbMat Sit-ups
Partner 2: Plank Hold

Day 191

A.) Squat

Front Squat (7×2, 1×3) @ 80%

B.) EMOM x 20 Minutes:

Odd: Chest-To-Bar Pull-Ups 

Even: 15 Wall Balls (20/14)

Pick a rep count you can maintain for all 10 sets of Chest-to-bar Pull-ups.

C.) Weighted Strict Chin-Ups (5 x 5)

Rest 90-120 seconds between sets. Heavy as possible.

D.) Double Bent Over Dumbbell Row (3 x 10)

Rest 90-120 seconds between sets. Heavy as possible.

E.) Band Pull-Aparts (5 x 20)

Rest 60-90 seconds between sets. Switch Under and Overhand Every 10 reps.

Day 190

A.) Bench

3 x Max Rep Barbell Bench Press at 60% of 1RM

B.) 4 Supersets of:

Neutral Grip Lat Pulldown x 10

TRX Scarecrow x 12

C.) 4 Sets of:

L-Seated DB Press x 8

D.) Vanity Work (Superset)

DB Hammer Curl x 10

Rope Tricep Push-Downs x 15

Day 189

Here's a template you can all toy around and have some fun with.

A.) EMOM x 40 Minutes:

Movement 1 – Monostructural Conditioning
Movement 2 – Gymnastics/Skill
Movement 3 – Non-Monostructural Conditioning
Movement 4 – Barbell

Movement 1 – Monostructural Conditoining

Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. 

Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round.

Movement 2 – Gymnastics/Skill 

Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. 

This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders).

Movement 3 – Non-Monostructural Conditioning

Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. 

This should be approximately 20-30 seconds worth of work.

Movement 4 – Barbell

Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps. 

This shouldn’t be more than 15 seconds worth of work.

Workout:

Minute 1: Calorie Row (15/12)

Minute 2: 10 Handstand Push-ups

Minute 3: 10 DB Snatch (5 each arm) (70/50)

Minute 4: 5 Deadlifts (275/185)

Day 188 (Active Recovery)

GCMC: Fight To Live Well

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. 

Active Recovery: These days are not "Rest days". You will recover faster, perform better every other day of the week, build up tolerance to volume, and be a better all-around athlete by moving on your recovery day. Doing something outside the box will get you more exposure and expand your margins of experience.

These days is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

* Swim (this is our first choice)

* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy, find a nice easy slope and go for a walk outdoors)

B.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.

Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Day 187

A.) Squats

Front Squat 7 x 1

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavy singles, not to necessarily max out. All 7 sets should be at 85% or higher.

B.) Pulls

EMOM x 10 minutes: Strict Pull-Ups

Pick reps you can maintain for all 10 sets consistently.

C.) Accessory

DB Single Arm Rows: 3 x 20/Side

Rest 90-120 seconds between sets. Heavy as possible.

D.) Band Shoulder Series: 4 sets for quality of,

Overhand Pull-Aparts x 10

Underhand Pull-Aparts x 10

Face Pull x 10

Day 186

A.) Four sets, not for time of:

DB Bench Press x 10

Pendlay Row x 10 (demo)
Push-ups x 10
Side Elbow Plank Crunches x 10 (each side)

B.) MetCon (AMRAP) x 8 minutes

10 Burpees 

10 KBS (70/53)

2 minute rest into:

MetCon (AMRAP) x 5 minutes

30 Double Unders

10 KB SDLHP (70/53)

Day 185

A.) Clean & Jerk

1 RM Power Clean and Jerk

B.) Squats

6×6 Front Squats, across

C.) For time

1,000m Row

followed by 6 RFT of:

9 C2B Pull-Ups
9 KBS (70/53)

9 Front Squats (135/95)

Day 184

A.) Warm-Up (Activation): 3 rounds of,

DB Snatch x 3 each side

Plank T-Rotations x 5 each side

Prone Scaption x 8

B.) Bench

Bench Press (8 x 2 ) @ 80%

C.) "Abracadabra"

1000m Row 

20 Bench Press (155/105) 

50 Dips

D.) Superset: 3 sets of,

Alt. Hammer Curls x 8

MB Clench Push-Ups x 20