Kettlebell-STACK.jpg

MON 9/12

I. STRENGTH

DEADLIFT

A. 5 x 4

B. 5 x 8 - banded

PUSH-UP

4 x 12 - deficit

 

II. CONDITIONING 

5 MIN AMRAP

4 2DB muscle clean

20 double under

1 MIN REST

2 MIN

Max 2DB front squat

 

socal-complete-th1_edited_edited.jpg

WED 9/14

I. STRENGTH

1DB SQUAT

4 x 7 / 7 / 7 - rack / rack / goblet   

JUMPING PULL-UP

3 x 6 to 10 - grip variations

II. CONDITIONING 

10 ROUNDS

10 squat

1 wall walk

10 leg lift

2 burpee

hkss-generic-hex-dumbbell-h.jpeg

FRI 9/16

I. STRENGTH

COSSACK SQUAT

2 x 12 (6/6)

2 x 8 - alternating

1DB PLANK PULL

3 x 12

II. CONDITIONING 

32 REPS

1DB walking lunge

Push-up

1DB squat

Hanging leg raise

1DB snatch

Kettlebell-STACK.jpg

SUN 9/18

I. CONDITIONING

TBD

II. FOUNDATION

TBD

Kettlebell-STACK.jpg

MON 9/5

I. STRENGTH

DEADLIFT

A. 5 x 4

B. 5 x 6 - 4 sec / 2 sec tempo

PUSH-UP

4 x 8 + 8 - drop set

 

II. CONDITIONING 

2 ROUNDS

40s work / 20s rest

Lunge jump

MB rotation 

Double under

MB clean

 

socal-complete-th1_edited_edited.jpg

WED 9/7

I. STRENGTH

2KB SQUAT

2 x 9

2 x 4

JUMPING PULL-UP

3 x 10

II. CONDITIONING 

10 MIN AMRAP

8 double wall ball

10 hanging leg raise

2 wall walk

10m 1DB lunge - back rack

hkss-generic-hex-dumbbell-h.jpeg

FRI 9/9

I. STRENGTH

RISER SPLIT SQUAT

4 x 16 (8/8)

1KB PUSH PRESS + SIDE PULL

3 x 10 + 12

II. CONDITIONING 

6 ROUNDS

10 1KB snatch

2 pull-up walk

25 double under

Kettlebell-STACK.jpg

SUN 9/11

I. CONDITIONING

TBD

II. FOUNDATION

TBD

Kettlebell-STACK.jpg

MON 8/29

I. STRENGTH

KB SWING

2 x 15

2 x 8 - 2KB

2DB PRESS

3 x 10 - 4 sec / 2 sec tempo

 

II. CONDITIONING 

4 ROUNDS

3:00 interval

5 2DB devil's snatch

14 hanging leg raise

14 1DB box step-over

 

socal-complete-th1_edited_edited.jpg

WED 8/31

I. STRENGTH

BACK SQUAT

A. 4 x 2

     1 x 12 @ 50%

B.  5 x 6 - 3 sec pause

TRX PULL-UP

4 x 10

II. CONDITIONING 

60 squat

50 TRX row

40 2KB deadlift

30 box jump

20 2KB push press

 

hkss-generic-hex-dumbbell-h.jpeg

FRI 9/2

I. STRENGTH

KB TURKISH GET-UP

4 x 4 (2/2)

TRX SINGLE-ARM ROW

3 x 16 (8/8)

II. CONDITIONING 

2 ROUNDS

500m row

400m run

2:00 rest

Kettlebell-STACK.jpg

SUN 9/4

I. CONDITIONING

800m row

        +

500m assault run

        +

4 ROUNDS

5 2DB devil's snatch

10 1DB box step-over

15 hanging leg raise

20 plank roll

*row and assault run completed at any time*

II. FOUNDATION

BAND PALLOF PRESS 

2 x 24 - 2 sec lockout

TRX BRIDGE 

2 x :35

Kettlebell-STACK.jpg

MON 8/22

I. STRENGTH

KB SWING

4 x 12 - banded 

2DB PRESS

4 x 12 - stability ball

 

II. CONDITIONING 

8 MIN AMRAP

15 burpee

200m run

20 leg lift

40m bear crawl

 

socal-complete-th1_edited_edited.jpg

WED 8/24

I. STRENGTH

BACK SQUAT

A. 3 x 6 / 2 x 3

B. 5 x 8 - wide stance

PULL-UP

3 x 4 + 4 + 4 - drop set

II. CONDITIONING 

2 MIN INTERVAL - max reps

1. wall ball

2. hanging leg raise

3. 2DB squat

4. sit-up

5. squat

6. pull-up hang

**choose the order of movements**

 

hkss-generic-hex-dumbbell-h.jpeg

FRI 8/26

I. STRENGTH

2KB SINGLE-LEG DEADLIFT

4 x 18 (9/9)

BAND PLANK ROW

3 x 20 (10/10)

II. CONDITIONING 

4 ROUNDS

20m 1KB overhead lunge

4 - 8 - 12 - 16

Cal row

Plate snatch

 

Kettlebell-STACK.jpg

SUN 8/28

I. CONDITIONING

5 ROUNDS

200m run

6 bar muscle-up

18 1DB thruster

Every min --> 3 burpee

II. FOUNDATION

TBD

Kettlebell-STACK.jpg

MON 8/1

I. STRENGTH

ROMANIAN DEADLIFT

A. 4 x 5 

B. 4 x 8 - 4 sec / 2 sec tempo

PUSH-UP + TRX PLANK

4 x 12 + :35

 

II. CONDITIONING 

6 ROUNDS

10 TRX row

10m 1KB rack lunge

15 mountain climber

 7  2KB clean

socal-complete-th1_edited_edited.jpg

WED 8/3

I. STRENGTH

TBD

II. CONDITIONING 

TBD

 

hkss-generic-hex-dumbbell-h.jpeg

FRI 8/5

I. STRENGTH

TBD

II. CONDITIONING 

TBD

Kettlebell-STACK.jpg

SUN 8/7

I. CONDITIONING

TBD

II. FOUNDATION

TBD

Kettlebell-STACK.jpg

MON 7/25

I. STRENGTH

BANDED RDL

4 x 5 

TRX PUSH-UP + PIKE

3 x 15

 

II. CONDITIONING 

4 MIN AMRAP

8 2DB muscle clean

30 double under

 

:30 rest

4 MIN AMRAP

5 2DB squat clean

10 leg-hip lift

socal-complete-th1_edited_edited.jpg

WED 7/27

I. STRENGTH

FRONT SQUAT

A. 5 x 4

B. 5 x 5 - 3 sec pause

PULL-UP

3 x 8

II. CONDITIONING 

25 box jump 

45 squat

6 wall walk

15 2DB push press

20 hanging leg raise

10 2DB thruster

 

hkss-generic-hex-dumbbell-h.jpeg

FRI 7/29

I. STRENGTH

2DB BENCH SPLIT SQUAT

2 x 16 (8/8)

2 x 10 (5/5)

1KB PUSH PRESS

3 x 12 (6/6) - 4 sec eccentric

II. CONDITIONING

3 MIN INTERVAL:

12 1DB clean & jerk

12 1DB hurdle jump

20 hollow rock / :40 hold

Max meters - assault runner 

*accumulate 500m*

Kettlebell-STACK.jpg

SUN 7/31

I. CONDITIONING

28 MIN AMRAP

300m run

​+ 

Even rounds:

20 2DB bridge press

16 viper box step-over

8 2DB squat clean

Odd rounds:

20 2DB bent row

16 box jump

8 2DB thruster

1:00 rest per round

Kettlebell-STACK.jpg

MON 7/18

I. STRENGTH

DEADLIFT

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

B. 5 x 5 - sumo

PLATE PLANK + PUSH-UP

3 x :35 + max

 

II. CONDITIONING 

2 ROUNDS

40m lunge

40m 2DB farmer carry

15 push-up

15 2DB clean

 

socal-complete-th1_edited_edited.jpg

WED 7/20

I. STRENGTH

1DB PLYO SQUAT

4 x 8 - 3 sec pause

PLATE PRESS

3 x 8 - 3 sec pause @ rack

TRX PULL-UP

3 x max

II. CONDITIONING 

25 box jump 

45 squat

6 wall walk

15 2DB push press

20 hanging leg raise

10 2DB thruster

 

hkss-generic-hex-dumbbell-h.jpeg

FRI 7/22

I. STRENGTH

BARBELL SPLIT SQUAT

A. 4 x 6 (3/3)

B. 4 x 14 (7/7)

1DB/KB STANDING CRUNCH

3 x 20 (10/10)

II. CONDITIONING

3 MIN INTERVAL:

12 1DB clean & jerk

12 1DB hurdle jump

20 hollow rock / :40 hold

Max meters - assault runner 

*accumulate 500m*

Kettlebell-STACK.jpg

SUN 7/24

I. CONDITIONING

28 MIN AMRAP

300m run

​+ 

Even rounds:

20 2DB bridge press

16 viper box step-over

8 2DB squat clean

Odd rounds:

20 2DB bent row

16 box jump

8 2DB thruster

1:00 rest per round

Kettlebell-STACK.jpg

MON 7/11

I. STRENGTH

DEADLIFT

A. 5 x 3

B. 5 x 5 - 4 sec eccentric

TRX PLANK SAW

3 x :40

 

II. CONDITIONING 

3 ROUNDS

8 burpee box jump

16 TRX row

16 plate snatch

100m assault run

 

socal-complete-th1_edited_edited.jpg

WED 7/13

I. STRENGTH

4 ROUNDS

1:10 interval

1. 12 2DB sit-up

2. 14 lateral band sit-up

3. 16 pull-up

II. CONDITIONING 

10 MIN AMRAP

8 MB clean

15 squat

8 MB overhead sit-up

:30 handstand

 

hkss-generic-hex-dumbbell-h.jpeg

FRI 7/15

I. STRENGTH

BARBELL SPLIT SQUAT

2 x 10 (5/5)

2 x 6 (3/3)

TRX SA ROW

3 x 20 (10/10)

II. SKILL

1KB snatch

III. CONDITIONING

2:00 - 1KB snatch

60 double under

1:30 - 1KB squat

40 double under

1:00 - 1KB snatch

20 double under

Kettlebell-STACK.jpg

SUN 7/17

I. CONDITIONING

TEAMS OF 2

One person at a time:

60 wall ball

60 plate lunge

800m row

50 2KB deadlift

50 push-up

600m ski

40 MB v-up

40 sit-up

400m MB run - team

II. FOUNDATION

TBD

Kettlebell-STACK.jpg

MON 7/4

I. STRENGTH

DEADLIFT

A. 2 x 4 - 2 sec / 2 sec tempo

    3 x 3

B. 5 x 5 - banded   

BAND PLANK

3 x 30 - 45s

 

II. CONDITIONING 

9 - 8 - 7 ... 1

2DB clean

1 - 2 - 3 ... 9

TRX row

4 burpee

 

socal-complete-th1_edited_edited.jpg

WED 7/6

I. STRENGTH

1KB SQUAT CLEAN 

4 x 9 - 3 sec pause

HSPU

3 x 6

------

PULL-UP

3 x max

1 min rest per set

II. CONDITIONING 

25 box jump

250/300m assault run

3 ROUNDS

15 hanging leg raise

12 push-up

9 wall ball

 

hkss-generic-hex-dumbbell-h.jpeg

FRI 7/8

I. STRENGTH

BARBELL SPLIT SQUAT

2 x 14 (7/7)

2 x 8 (4/4)

TRX PLANK DROP

3 x 1:00 (:30/:30)

II. SKILL

1DB COMPLEX

Deadlift, hang power clean, power snatch, overhead lunge

III. CONDITIONING

12 MIN AMRAP

1 x 1DB complex - R

20 double under

1 x 1DB complex - L

10 plank rotation

Kettlebell-STACK.jpg

SUN 7/10

I. CONDITIONING

3 ROUNDS

10 2DB lunge - rack, reverse

16 hanging leg raise

3 ROUNDS

10 2DB renegade push-up (1:1)

20 lunge jump

3 ROUNDS

20 1DB snatch (10/10)

24 squat

**7 MIN CAP PER CIRCUIT**

II. FOUNDATION

TBD

Kettlebell-STACK.jpg

MON 6/27

I. STRENGTH

PUSH-UP + 2DB BENCH PRESS

4 x 12 + 12 

STABILITY BALL CURL

3 x 18

-----

TRX ROW

2 x 12 + 12 - drop set

VIPR V-UP

2 x 10 - 4 sec eccentric

 

II. CONDITIONING 

40 KB swing

40m lunge

40 KB swing

60m 2KB farmer carry

40 KB swing

55 double under

socal-complete-th1_edited_edited.jpg

WED 6/29

I. STRENGTH

BACK SQUAT 

A. 5 x 2

B. 5 x 5 - band

PULL-UP

3 x 14 

BAND ROTATION

2 x 30 (15/15)

II. CONDITIONING 

50 squat

20 MB rotation

20 2KB push press

40 squat

15 MB rotation

15 2KB push press

30 squat

10 MB rotation

10 2KB push press

hkss-generic-hex-dumbbell-h.jpeg

FRI 7/1

I. STRENGTH

TBD

II. CONDITIONING

TBD

Kettlebell-STACK.jpg

SUN 7/3

I. CONDITIONING

TBD

 

II. FOUNDATION

TBD

Kettlebell-STACK.jpg

MON 6/13

I. STRENGTH

2DB MUSCLE CLEAN

3 x 12

2KB BRIDGE PRESS

3 x 12

------

LEG LIFT

1 x 50

TRX ROW

1 x 50

 

II. CONDITIONING 

12 MIN AMRAP

10 1KB hike swing

15 hanging leg raise 

20m broad jump

:30 rest

socal-complete-th1_edited_edited.jpg

WED 6/15

I. STRENGTH

BACK SQUAT

A. 5 x 4

B. 5 x 8

PULL-UP

3 x max (7-12)

X-OVER ROTATION

2 x 30 (15/15) - kneeling

II. CONDITIONING 

2:00 max reps

:40 rest

2DB squat

Double under

Pull-up hang

Wall ball

hkss-generic-hex-dumbbell-h.jpeg

FRI 6/17

I. CONDITIONING

4 ROUNDS

12 1DB hang power snatch

20m lunge

12 1DB squat

40 double under

II. STRENGTH

TURKISH GET-UP

3 x 4 (2/2) - DB or KB

TRX SINGLE-ARM ROW

3 x 18 (9/9)

Kettlebell-STACK.jpg

SUN 6/19

I. CONDITIONING

TBD

II. FOUNDATION

TBD