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Kettlebell-STACK.jpg

MON 6/13

I. STRENGTH

DEADLIFT

A. 2 x 2 / 3 x 1 ---> 1RM

B. 5 x 5 - banded w/ 3 sec lockout

DEFICIT PUSH-UP

3 x 10

------

LEG LIFT

1 x 50

TRX ROW

1 x 50

 

II. CONDITIONING 

400/320m row

15 burpee

20 hanging leg raise

25 MB slam

*circuit can be done in any order*

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WED 6/15

I. STRENGTH

2DB SQUAT

4 x 12 - 3 sec pause

PULL-UP

3 x 5 w/ 3 sec hold + 5

MB WALL SLAM

2 x 16 (8/8)

II. CONDITIONING 

25 back squat

-----

3 ROUNDS

12 box jump

:30 handstand

12 lateral hanging leg raise

-----

10 back squat

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FRI 6/17

I. STRENGTH

2KB RISER LUNGE - RACK

2 x 16 (8/8)

2 x 10 (5/5)

1DB STANDING CRUNCH

3 x 20 (10/10)

SINGLE-ARM PLANK HOLD

2 x :40 (:20/:20)

II. CONDITIONING

9 MIN AMRAP

10 1DB step-up

10 1DB snatch

15 TRX row

30 double under

Kettlebell-STACK.jpg

SUN 6/19

I. CONDITIONING

800m run

40 1KB squat - goblet

30 pull-up

30 1KB clean & jerk

60 squat

20 burpee

20 1KB clean & jerk

II. FOUNDATION

BAND PALLOF PRESS 

2 x 24 - 2 sec lockout

TRX BRIDGE 

2 x :35

Kettlebell-STACK.jpg

MON 6/6

I. STRENGTH

DEADLIFT

A. 2 x 2 / 3 x 1 ---> 1RM

B. 5 x 5 - banded w/ 3 sec lockout

DEFICIT PUSH-UP

3 x 10

------

LEG LIFT

1 x 50

TRX ROW

1 x 50

 

II. CONDITIONING 

400/320m row

15 burpee

20 hanging leg raise

25 MB slam

*circuit can be done in any order*

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WED 6/8

I. STRENGTH

2DB SQUAT

4 x 12 - 3 sec pause

PULL-UP

3 x 5 w/ 3 sec hold + 5

MB WALL SLAM

2 x 16 (8/8)

II. CONDITIONING 

25 back squat

-----

3 ROUNDS

12 box jump

:30 handstand

12 lateral hanging leg raise

-----

10 back squat

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FRI 6/10

I. STRENGTH

2KB RISER LUNGE - RACK

2 x 16 (8/8)

2 x 10 (5/5)

1DB STANDING CRUNCH

3 x 20 (10/10)

SINGLE-ARM PLANK HOLD

2 x :40 (:20/:20)

II. CONDITIONING

9 MIN AMRAP

10 1DB step-up

10 1DB snatch

15 TRX row

30 double under

Kettlebell-STACK.jpg

SUN 6/12

I. CONDITIONING

800m run

40 1KB squat - goblet

30 pull-up

30 1KB clean & jerk

60 squat

20 burpee

20 1KB clean & jerk

II. FOUNDATION

BAND PALLOF PRESS 

2 x 24 - 2 sec lockout

TRX BRIDGE 

2 x :35

Kettlebell-STACK.jpg

MON 5/30

I. STRENGTH

DEADLIFT

A. 2 x 5 / 3 x 2

B. 5 x 6 - 4 sec eccentric

PUSH-UP

3 x 6 + 6 + 6

VIPR V-UP

2 x 15

 

II. CONDITIONING 

5 MIN AMRAP

18 KB swing

18 mountain climber (L+R)

------

40 TRX row

20 burpee

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WED 6/1

I. STRENGTH

1DB PLYO SQUAT    

3 x 12 - 3 sec hold @ bottom

PULL-UP

3 x 6-10

PLATE PRESS

3 x 8 - 3 sec hold @ rack

II. CONDITIONING 

4 ROUNDS

14 wall ball

200m run

14 MB clean

200m row/ski - alt rounds

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FRI 6/3

I. STRENGTH

RISER LUNGE - BARBELL

4 x 12 (6/6) - consecutive

1DB BENCH ROW

3 x 10 + 6 - switch set

II. CONDITIONING

3 ROUNDS

3:30 interval

150m assault run

15 TRX row

12 plank rotation

Max 1DB clean & jerk

:45 rest

Kettlebell-STACK.jpg

SUN 6/5

I. CONDITIONING

3 ROUNDS

20m 2DB lunge - farmer

20 MB push press

45 double under

11 MIN CAP

2 MIN REST

3 ROUNDS

16 1DB box step-over

16 TRX push-up w/ tuck

300m run

11 MIN CAP

II. FOUNDATION

BAND PALLOF PRESS 

2 x 24 - 2 sec lockout

TRX BRIDGE 

2 x :35

Kettlebell-STACK.jpg

MON 5/23

I. STRENGTH

DEADLIFT

A. 3 x 7 / 2 x 4

B. 5 x 8

BAND PLANK

4 x 2 x :25

 

II. CONDITIONING 

5 ROUNDS

12 TRX row

8 MB clean & push press

200m run

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WED 5/25

I. STRENGTH

2KB SQUAT    

3 x 12

TRX PULL-UP

3 x 7-12

---------

BAND ROTATION

2 x 20 (10/10) - split stance

HANDSTAND

2 x :20 - :40

II. CONDITIONING 

2 ROUNDS

:40 work / :20 rest

Box jump

Squat

Skier

Hanging leg raise

Bear crawl

2DB push press

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FRI 5/27

I. STRENGTH

RISER LUNGE

2 x 14 (7/7) - consecutive

2 x 18 - alternating

1KB WINDMILL

3 x 12 (6/6)

II. CONDITIONING

2:00 - MAX REPS

1KB snatch

Lunge - meters

1:30 MIN - MAX REPS

1KB clean

Box step-up

Kettlebell-STACK.jpg

SUN 5/29

I. CONDITIONING

11 MIN AMRAP

20m 2DB lunge - farmer

20 MB push press

45 double under

- 2 MIN REST -

3 ROUNDS

16 1DB box step-over

16 TRX push-up w/ tuck

300m run

II. FOUNDATION

BAND PALLOF PRESS 

2 x 24 - 2 sec lockout

TRX BRIDGE 

2 x :35

Kettlebell-STACK.jpg

MON 5/16

I. STRENGTH

2KB SWING

4 x 10

2DB STABILITY PRESS

4 x 8 - 4 sec / 2 sec tempo

BAND KNEE TUCK

3 x 12

 

II. CONDITIONING 

7 MIN AMRAP
10 2KB 1/2 burpee deadlift

35 double under

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WED 5/18

I. STRENGTH

FRONT SQUAT    

A. 5 x 2 ---> 2RM 

B. 5 x 5 - 1.5 reps

PULL-UP NEGATIVE

4 x 7-10 - 4 sec eccentric

---------

HANDSTAND

2 x :20 - :40

II. CONDITIONING 

2 ROUNDS

45 squat

30 hanging leg raise

3 wall walk

15 2DB thruster

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FRI 5/20

I. STRENGTH

PISTOL SQUAT NEGATIVE

4 x 14 (7/7) - 4 sec eccentric

1DB PUSH PRESS

3 x 16 (8/8) - 4 sec eccentric

------

BAND LUNGE ROW

2 x 20 (10/10)

BAND PLANK PULL

2 x 12 (6/6)

II. CONDITIONING

800m run

1:30 rest

1600m bike

Kettlebell-STACK.jpg

SUN 5/22

I. CONDITIONING

600m run

40 TRX row

40 push-up

400m run

30 back squat

30 box jump

200m run

20 2DB clean

20 burpee

II. FOUNDATION

BAND PALLOF PRESS 

2 x 24 - 2 sec lockout

TRX BRIDGE 

2 x :35

Kettlebell-STACK.jpg

MON 5/9

I. STRENGTH

2KB STABILITY RDL

4 x 14

2KB V-UP

4 x 10 

-----

TRX ROW

14 + 14 + 14 - drop set

 

II. CONDITIONING 

2 ROUNDS

:30 work / :15 rest
Lunge jump

KB swing

Bike sprint

Push-up

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WED 5/11

I. STRENGTH

FRONT SQUAT    

A. 3 x 5 / 2 x 3 

B. 5 x 5 - 3 sec pause

PULL-UP

2 x 10

2 x 6

LATERAL BAND SIT-UP

3 x 16 (8/8)

II. CONDITIONING 

20 - 16 - 12

MB clean

1DB push press

1DB rotation

hkss-generic-hex-dumbbell-h.jpeg

FRI 5/13

I. STRENGTH

PISTOL SQUAT

4 x 10 (5/5) - to failure

1DB BRIDGE PRESS

4 x 20 (10/10) - 2 sec lockout

III. CONDITIONING

13 MIN AMRAP

200m run

14 1DB hang power snatch

20m bear crawl

Kettlebell-STACK.jpg

SUN 5/15

I. CONDITIONING

TEAMS OF 2:

10 ROUNDS - ALTERNATING

15 leg-hip lift 

15 TRX row

5 2DB devil's clean & jerk

Team must also complete:

4,000m bike

2,000m assault run

II. FOUNDATION

BAND PALLOF PRESS 

2 x 24 - 2 sec lockout

TRX BRIDGE 

2 x :35

Kettlebell-STACK.jpg

MON 5/2

I. STRENGTH

2KB SUMO DL

4 x 10 - reset

BAND PUSH-UP

4 x 15 

LEG LOWER

3 x 6 - 5 sec eccentric

 

II. CONDITIONING 

900/720m row

3 ROUNDS

4 2DB devil's clean

40 mountain climber (L + R = 1 rep)

12 leg-hip lift

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WED 5/4

I. STRENGTH

FRONT SQUAT    

A. 5 x 5

B. 5 x 9

TRX PULL-UP

4 x 10

BAND ROTATION

3 x 36 (13/13)

II. CONDITIONING 

11 MIN AMRAP

10 MB push press

7 wall ball

10 hanging leg raise

7 box jump

hkss-generic-hex-dumbbell-h.jpeg

FRI 5/6

I. STRENGTH

PISTOL SQUAT

4 x 16 (8/8) - banded

1DB BENCH ROW

4 x 20 (10/10) - 2 sec hold

II. SKILL

1DB complex

Muscle snatch, hang power clean, push press, push jerk 

III. CONDITIONING

3:00 1DB complex

500m bike

2:00 1DB complex

250m row

1:20 1DB complex

250m assault run

Kettlebell-STACK.jpg

SAT 5/7

I. CONDITIONING

36 - 24

1DB lunge - meters

Push-up

1DB squat

Pull-up

1DB clean & jerk

Sit-up

II. FOUNDATION

BAND PALLOF PRESS 

2 x 24 - 2 sec lockout

TRX BRIDGE 

2 x :35

Kettlebell-STACK.jpg

MON 4/25

I. STRENGTH

BARBELL RDL

A. 2 x 6 / 2 x 3

B. 4 x 8 - stability pad

TRX PUSH-UP

2 x 10 - hands w/ 2 sec lockout

2 x 10 - feet w/ tuck

 

II. CONDITIONING 

36 TRX row

18 burpee

3 ROUNDS

12 2DB muscle clean

40 double under

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WED 4/27

I. STRENGTH

1KB PLYO SQUAT    

3 x 10 - 2 sec pause @ bottom

LATERAL BAND SIT-UP

3 x 20 (10/10)

-------

HANDSTAND

2 x :20 - :30

PULL-UP NEGATIVE

2 x 10 - 4 sec eccentric

III. CONDITIONING 

10 MIN AMRAP

6 2DB push press

12 MB clean
18 squat

hkss-generic-hex-dumbbell-h.jpeg

FRI 4/29

I. STRENGTH

BARBELL SPLIT SQUAT

A. 2 x 14 (7/7) / 2 x 6 (3/3)

B. 4 x 10 (5/5) - 1.5 reps

1KB WINDMILL

3 x 10 (5/5)

III. CONDITIONING

4 ROUNDS

20 alternating KB swing

150m assault sprint

:45 rest

Kettlebell-STACK.jpg

SUN 5/1

I. CONDITIONING

4 ROUNDS

8 1KB clean - R

15m KB rack carry - R

6 burpee

8 1KB clean - L

15m KB rack carry - L

20 double under

-------

1 ROUND

30 KB goblet squat

50m lunge

II. FOUNDATION

TBD

Kettlebell-STACK.jpg

MON 4/18

I. STRENGTH

BARBELL RDL

4 x 8 - banded w/ 3 sec hold @ ext

PUSH-UP + 2DB BENCH PRESS

3 x 10 + 10

VIPR V-UP

2 x 15

 

II. CONDITIONING 

10 MIN AMRAP

26 burpee - one set

15 2KB bent row

20 TRX climber (L + R = one rep)

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WED 4/20

I. STRENGTH

HANDSTAND    

3 x :25 - :40 

PULL-UP

3 x 8 - 3 sec / 3 sec tempo

-------

2DB PUSH PRESS + OH CARRY

2 x 8 + 10m

BAND ROTATION

2 x 30 (15/15)

III. CONDITIONING 

12 - 10 - 8 - 6 - 4 - 2

2DB squat

Hanging leg raise
Box jump

2DB push-up

hkss-generic-hex-dumbbell-h.jpeg

FRI 4/22

I. STRENGTH

BARBELL SPLIT SQUAT

4 x 10 (5/5) - back foot riser

1KB STANDING CRUNCH

3 x 20 (10/10)

II. SKILL 

1KB SNATCH

5 min skill sets

III. CONDITIONING

4 ROUNDS - 3 MIN CLOCK

18 1KB snatch

3 wall walk

18 plyo squat

Kettlebell-STACK.jpg

SUN 4/24

I. CONDITIONING

8 ROUNDS

4 2DB thruster

6 hand-release push-up

8 hanging leg raise

100m assault run

II. FOUNDATION

BAND BRIDGE

2 x 12 - 3 sec hold @ extension

TRX SCAP PULL

2 x 10

Kettlebell-STACK.jpg

MON 4/3

I. STRENGTH

KB SWING

2  x 15 - 22

2  x  9 - 15 

TRX/RING PUSH-UP

3 x 10 - 3 sec / 3 sec tempo  

------

TRX PLANK SAW

2 x :40

TRX/RING ROW

2 x 20

 

II. CONDITIONING 

300m row

20 burpee

200m row

10 burpee 

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WED 4/5

I. STRENGTH

BACK SQUAT   

A. 3 x 2 / 2 x 1

B. 5 x 5 - stance variation 

BARBELL L-SIT PULL-UP

3 x 12

II. GYMNASTICS

HANDSTAND

3 x :30

III. CONDITIONING 

18 - 14 - 10 - 6

Jumping pull-up

Plyo squat
MB wall slam

MB clean

hkss-generic-hex-dumbbell-h.jpeg

FRI 4/8

I. STRENGTH

TURKISH GET-UP

4 x 2 (1/1) - variations

TRX SINGLE-ARM ROW

3 x 16 (8/8)

II. CONDITIONING 

12 MIN AMRAP

250/200m assault run

6 pull-up walk

2 x 1DB complex (1L/1R)

Kettlebell-STACK.jpg

SUN 4/10

I. FOUNDATION

BAND BIRD DOG

2 x 12 (6/6) - 2 sec hold @ extension

BAND HIGH SWEEP

2 x 10 - 4 sec pull

HOLLOW HOLD/ROCK

2 x :35

II. CONDITIONING

TBD

 

Kettlebell-STACK.jpg

MON 3/28

I. STRENGTH

KB SWING

3 x 12 - banded

1 x 15 + @ heavy weight 

2DB STABILITY BALL PRESS

4 x 9 

1DB SIT-UP

3 x 15 - goblet  

 

II. CONDITIONING 

2:00 INTERVAL - MAX REPS

1. 300/250m row + TRX row

2. 250/200m assault run + TRX pistol

3. 1:00 plank + sit-up

4. 15 burpee + 2DB clean    

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WED 3/30

I. STRENGTH

BACK SQUAT   

A. 2 x 6 / 2 x 2

B. 4 x 6 - 1.5 squat 

TRX PULL-UP

4 x max

BAND SEGMENT PRESS

3 x 8

II. CONDITIONING 

7 MIN AMRAP

12 box jump

6 box pike walk

200m run

:30 rest

30 wall ball

hkss-generic-hex-dumbbell-h.jpeg

FRI 4/1

I. STRENGTH

KB TURKISH GET-UP

2 x 2 (1/1) - 1.5 rep from bottom

2 x 2 (1/1) - 1.5 rep from top

BAND SINGLE-ARM ROW

3 x 30 (15/15)

III. CONDITIONING 

4 ROUNDS

16 1DB clean & jerk

10m 1DB lunge (position of choice)

20m plyo skip 

Kettlebell-STACK.jpg

SUN 4/3

I. CONDITIONING 

5 ROUNDS - 1:15 SET

1. 5 wall walk

2. 10 burpee box jump

3. 16/12 cal row

4. 16 1KB squat clean

II. FOUNDATION

BAND BIRD DOG

2 x 12 (6/6) - 2 sec hold @ extension

BAND HIGH SWEEP

2 x 10 - 4 sec pull

HOLLOW HOLD/ROCK

2 :35

Kettlebell-STACK.jpg

MON 3/21

I. STRENGTH

KB SWING

2 x 7 - hike + 3

2 x 35

BAND PLANK

3 x :25 x 2

-----

TRX ROW

15 + 15 + 15 - drop set  

 

II. CONDITIONING 

4 ROUNDS

:30 / :30 / :30 + :30 REST

Ski or row

Push-up

MB burpee-toss

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WED 3/23

I. STRENGTH

BACK SQUAT   

A. 4 x 4 / 1 x max @ 50%

B. 5 x 5 - 4 sec / 2 sec tempo

PULL-UP + HANG

4 x 10 + :30

-----

HANDSTAND

:40 + :30 + :20

II. CONDITIONING 

15 - 12 - 9 - 6 - 3

1DB plyo squat

1DB rotation

hkss-generic-hex-dumbbell-h.jpeg

FRI 3/25

I. STRENGTH

DB TURKISH GET-UP

2 x 6 (3/3)

2 x 2 (1/1)

TRX SINGLE-ARM ROW

II. SKILL

1KB SNATCH - 5 min

III. CONDITIONING 

3 ROUNDS

24 lunge jump

18 1KB snatch

12 plank roll 

Kettlebell-STACK.jpg

SUN 3/27

I. FOUNDATION   

TBD

II. CONDITIONING 

TBD

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