August 6th

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Exercise Bank

1 1/4 Air Squat 1 1/4 Back Squats 90 Degree Pec Opener Stretch A Skip Air Dyne Bike Air Squat Air Squat Depth Progression Air Squat to Medicine Ball Air Squat With Assistance Alternating V Up + Sit Up Arm Crossbody Stretch Arm Swings Across Chest Arm Swings Overhead Arnold Press Back Squat Banded Anti Rotation Banded Bar Dips Banded Bent Over Row Banded Chest Fly Banded Chin Up Banded Crunch Banded Face Pulls Banded Front Rack Opener Stretch Banded Hip Extension From Knees Banded Kickbacks Banded Plank Row - Single Arm Banded Pull Aparts Banded Pull Up Banded RDL Single Arm Row Banded Ring Dip Banded Straight Arm Lat Pull Down Banded Sumo Deadlift High Pull Banded Tricep Push Downs Bar Dips Barbell Bent Over Row Barbell Warm Up Bench Press Bench Press With Empty Barbell Bicep Curls (Barbell) Bird Dogs Boot Strappers Bottom of Squat Hold With Assistance Box Dips Box Jump Box Jump Overs Box Step Overs Box Step Ups Bulgarian Split Squat Burpee Burpee | Bar Facing Burpee Box Jump Burpee Box Jump Modifications Burpee Lateral hop over dumbbells Burpee Over The Bar Burpee Plus Plate Ground to Overhead Burpee to an Elevated Surface | Bench or Box Burpee Tuck Jump Burpee Variations Calf Raises Calf Raises - On Flat Surface Calf Smash with Kettle Bell Calf Stretch Cat Cow Stretch Chest to Bar Pullups - Butterfly Child's pose on bench Chin Up Chinese Rows (Dumbbells) Clean Clean Clean and Jerk Clean Pull Clean Warm Up with Empty Barbell Close Grip Push Ups Close Grip Push Ups From Knees Couch Stretch Cuban Press with Dumbbells Curtsy Lunge Deadlift Deadlift Warm Up Deficit Handstand Pushup Negatives Devil's Press Devils Press Plank Variation Donkey Kick Jumps Double Dumbbell Hang Power Snatch Double Dumbbell Overhead Hold Double Unders Downward Dog with Heel Pedal Dumbbell Alternating Lunges Dumbbell Alternating Swing Dumbbell Bench Press Dumbbell Box Step Overs Dumbbell Burpee Deadlift Dumbbell Clean and Jerk Dumbbell Cleans Dumbbell Curls Dumbbell Deadlift Dumbbell Floor Press Dumbbell Flys Dumbbell Front Squat Dumbbell Goblet Clean Dumbbell Goblet Press Dumbbell Goblet Push Press Dumbbell Goblet Squat Dumbbell Goblet Thruster Dumbbell Hang Clean Dumbbell Hang Clean to Front Rack Reverse Lunge Dumbbell Hang Power Clean Dumbbell Hang Power Snatch Dumbbell Jump Shrug Dumbbell Lateral Raise Dumbbell Lateral Raise + Dumbbell Front Raise Dumbbell Lungester Dumbbell Overhead Press Dumbbell Power Clean Dumbbell Power Clean, Hang Clean, Push Jerk Dumbbell Pullover Dumbbell Push Jerk Dumbbell Push Press Dumbbell Rack Reverse Lunge Dumbbell RDL Dumbbell RDL Single Leg Dumbbell RNT Reverse Lunge Dumbbell Row Dumbbell Shoulder Loaded Squat Dumbbell Shrug Dumbbell Single Arm Thruster Dumbbell Snatch Dumbbell Sumo Deadlift High Pull Dumbbell Thruster Dumbbell Tricep Overhead Extension Dynamic Warm Up Full Body Farmer's Hold With Dumbbells Farmers Carry Fast feet Plyometrics Fire Hydrant Stretch Floor Press | Goblet Style with Dumbbell Floor Touch Jump and Reach | Snatch MOD Flutter Kicks Foot Elevated Hip Opener Frog Pose Front Rack Lunge with Barbell Front Rack Opener Using PVC Pipe Front Rack Stretch Alternating Elbows Front Raise With Band Front Raise With Dumbbells Front Raise With Plate Front Squat Glute Bridge Glute Bridge - Single Leg Goblet Curtsy Lunge Goblet Jump Squat Goblet Lunge Goblet Side Lunge Goblet Squat Goblet Squat Goblet Wall Sit Good Mornings Good Mornings Banded Good Mornings with PVC Gorilla Row With Dumbbells Ground To Overhead With Medicine Ball Ground to Overhead with plate Half Kneeling Single Arm Landmine Press Hammer Dumbbell Curls Hand Stand Push Ups Hand Stand Push Ups - Strict Handstand Hold Against Wall Hang Clean Hang Power Clean Hang Power Clean and Jerk Hang Power Snatch Barbell Cycling Hang Snatch Hanging Knee Tucks Hanging Straight Leg Raises Heel Down Toes Up Stretch Heel Elevated Goblet Squat - Goblet Cyclist Squat Heel Elevated Squat - Cyclist Squat High Knees Hollow Hold Hollow Hold with Short Levers | Hollow Hold Modification Hollow Rocks Hollow Rocks Short Levers Hollow Rocks Weighted I,Y,T Jump Lunge | Split Jumps Jump Squats Jumping Jacks Jumping Jacks with Step Modification Jumping Pull ups Kang Squats Kettle Bell Sumo Deadlift High Pull Kettlebell Alternating Swing Kettlebell Deadlift Kettlebell Power Clean Variations Kettlebell Single Arm Deadlift + Reverse Lunge Kettlebell Single Arm Thruster Kettlebell Swing Kettlebell Tater Kip Swings Kipping Pullups Knee Hugs Knee Jumps Knee To Elbow Crunch Kneel to Stand Kneeling Hamstring Stretch Knees to Waist L Sit L Sit Modification Knee Tuck Hold Landmine Trunk Rotations Lateral Bench Hops Lateral Bench Hops Modification Lateral Box Step Up Lateral Hops Lateral Hops Over Dumbbells Lateral Side Step Alternating Leg Swings Low Hang Power Clean Low Hang Power Snatch Lunge - Modification - Lunge Without Knee Touch Lunge + Lunge + Goblet Squat Lunge and Rotate Lunges Lungester (Goblet) Lungester with Barbell Lying Front Rack Stretch Man Maker Medicine Ball Bent Over Row Medicine Ball Carry Medicine Ball Clean Medicine Ball Deadlift Medicine Ball or D Ball Carry Medicine Ball Power Clean Medicine Ball Power Clean and Jerk Medicine Ball Sit-up Medicine Ball Slam Mixed KB Rack Overhead Carry Mixed KB Rack Overhead Hold Mixed Rack Suitcase Dumbbell Hold Mountain Climber Mountain Climber on Elevated Surface Mountain Climber with a hold Mountain Climber with Step on Elevated Surface Over Head Squat Overhead Lunge With Plate Overhead Press Overhead Squat Overhead Squat with PVC Overhead T Spine Mobility Pass Throughs with PVC Pigeon Pose Pike Hand Stand Push Up (from knees) Pike Handstand Hold on Bench Pike Handstand Pushup Plank Burpee Plank Hold Plank Hold forearm Plank Hold Variations and Modifications Plank Knee to Elbow Plank March Plank Pull Through on Knees | Plank Pull Through Mod. Plank Pull Through With Dumbbell Plank Walk Out Plate Overhead Hold Plate Pinch Plyo Plate Hops Power Clean Power Snatch Power Snatch | Empty Barbell Press Prone T's Prone T's Weighted Pullup - Strict Pullup variations Push Jerk with Empty Barbell Push Press Pushup Pushup from knees Pushups on bench or box PVC Lat Opener with Hip Sway Quad Stretch Alternating Renegade Row Renegade Row From Knees Reverse Burpee Reverse Burpee on Elevated Surface Reverse Lunge + Squat Reverse Lunge Single Arm Dumbbell Press Reverse Lunge with Knee Drive Reverse Lunges Reverse Lunges with Dumbbells Reverse Plank - Dynamic Reverse Plank with Knees Bent - Dynamic Ring Bicep Curls Ring Dip with Foot Assistance Ring Dips Ring Row Ring Row with Feet Elevated Rock to V Sit Rower Russian Kettle Bell Swing Russian Swing with Dumbbell Russian Twist Russian Twist with Feet Down Modification Samson Stretch Sandbag Clean Scap Pulls Scorpion Stretch Seal Pose Seal Pose to Downward Dog Seated Pike Stretch Seated Russian Twist with Medicine Ball Seated Vertical Pull Up Shoulder Taps Shoulder Taps From Elevated Surface Modification Shoulder Taps From Knees Modification Side Lunge Alternating Side Plank Side Plank Elevated Crunch Side Plank Hip Raises Side Plank Modifications Single Arm Banded Overhead Press Single Arm Bent Over Banded Row Single Arm Devil's Press Single Arm Dumbbell Bench Single Arm Dumbbell Chainsaw Row Single Arm Dumbbell Hang Clean Single Arm Dumbbell Hang Clean and Jerk Single Arm Dumbbell Man Maker Single Arm Dumbbell Overhead Carry Single Arm Dumbbell Overhead Lunge Single Arm Dumbbell Push Press Single Arm Dumbbell Upright Row Single Arm Dumbbell Z Press Single Arm Half Kneeling Press Single Arm Kettle Bell Front Rack Carry Single Arm Kettlebell Clean Single Arm Kettlebell Clean Single Arm Kettlebell Hang Clean Single Arm Landmine Press - Split Stance Single Arm Landmine Row Single Arm Overhead Dumbbell Press Single Arm Plank Dumbbell Row Single arm plank hold Single Arm Plank Reach Single Arm Push Jerk With Kettlebell Single Arm Ring Row Single Arm Sumo Deadlift High Pull Single Arm Weighted Sit up | Dumbbell Single Leg Banded RDL Single Leg RDL Bodyweight Single Leg Wall Sit Single Unders Sit Through exercise Sit Up Modifications Sit Up Weighted Sit Ups Skater Lunge Skater Lunge with a step Skull Crushers (Barbell) Skull Crushers (Barbell) Snatch Snatch Balance Snatch High Pull Snatch High Pull with Pause Plus Snatch Snatch Pulls Snatch Warm Up With Empty Barbell Split Jerk Split Stance Dumbbell RDL Split Stance Lunge Split Stance Reach Through to Overhead Reach Squat Hold Squat Hold with Elbow to Knee Drive Squat Jacks Squat Jump + Pushup | Wall Ball Modification Squat Jump Floor Touch with Rotation Squat Step Floor Touch with Rotation Standing Lunge Calf Stretch Standing Straddle Stretch Star Plank Steam Engines Exercise Straight Leg Toe Touches Suitcase Carry with Kettlebell Suitcase Deadlift with Dumbbell Sumo Deadlift High Pull Supermans Supinated Dumbbell Bent Over Row Supinated Ring Row Supine Glute Stretch Supine Knee Tucks Supine Straight Leg Raises Tall Clean Tall Muscle Clean The BEST Funnel For Personal Trainers! Thread the needle stretch Thruster Thruster - Empty Barbell Toes to Bar Tricep Kick Backs with Dumbbells Trunk Twists Tuck Jump Turkish Get Up V Sit Progressions and Modifications V Ups V Ups Alternating Variety Pack Walk Out To Seal Pose Wall Ball Wall Sit Modification Wall Tricep Extensions Warrior Squats Weighted Box Step Ups Windmills

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Warm Up

Dynamic Warm Up

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Back Squat

Tempo 4x4 @42x1 (Week 3 of 5 Tempo Strength Cycle)

*Rest 60-90sec between sets.

COACH'S NOTES

Primer:

5 Fire hydrants forward and back each leg

5 Bootstrappers

10 Empty Barbell Back Squats

-Then gradually build to a starting weight.

Focus Points:

-Lets aim to lift heavier than the previous week.

-Measure your hand placement to ensure grip is equal on both sides.

-After placing the bar on the traps, take 1-2 steps back and establish your squat stance.

-Take a deep inhale and brace before descending in the squat.

-Keep your eyes fixed on a focal point straight in front of you.

-Torso should remain fairly vertical and your knees should track in line with your toes.

-Reset your breath at the top of each rep.

TEMPO = @42x1

-The first number (4) signifies how many seconds we lower the weight in the squat.

-The second number (2) signifies how many seconds we hold the weight in the bottom of the squat.

-The third number/letter (x) simply means stand at normal speed.

-The fourth number (1) signifies how many seconds we hold the weight while standing before perfomring the next rep.

SUBS

Back Squat

-Dumbbell Front Squat

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Can You Dig It?

AMRAP 14

14 Dumbbell Hang Cleans (Full Squat)

7 Toes to Bar

400m Run

Suggested Weights:

Dumbbells (Set)

Men: 15-40's (a Dumbbell in each hand)

Women:5-25's (a Dumbbell in each hand)

COACH'S NOTES

MOBILITY/ACTIVATION

Warm Up:

-Test out the hang clean with a light set of dumbbells and ask yourself if you could perform all 14 reps without setting the weight down.

-If the answer is yes, this is a great option. Understand it will get tougher as the 14 minute workout goes along.

-Follow each practice set up with some Toes to bar (Or SUB) and a form of cardio of athletes choice for 10-15sec.

Focus Points:

-Try your best to get into a rythm with this dumbbell hang clean so you can perform the reps in a continuous fashion.

-I would caution on the lighter side today to be able to sustain for 14 minutes in this workout.

-The toes to bar should be in 1-2 sets when performing a set of 7 total.

-During the run make sure you are focused on calm breathing and timing your exhales with every 3-4 strides.

-This will help keep a consistent pace for the workout.

Goal:

-Aim for a time per round of about ~ 3:00-4:00 (Or 3-4+ Rounds)

SUBS

Dumbbell Hang Clean

-Hang Clean (Barbell)

-Single Arm Kettlebell Hang Clean

-Medicine Ball Hang Clean

Toes To Bar

-Knees to Waist/Chest

-V-Ups

-Alternating V-Ups

-Sit Ups

-Sit Up Modification

400m RUN

-500m Row

-1000m Bike Erg

-400m Ski Erg

-25/18 Cal Assault / Echo Bike

-40/28 Cal Schwinn Bike

-30x10m Shuttle Runs

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Cool Down

5min Walk (minimum) at an easy pace.

Alternating Quad stretch 1min

Seal Pose 1min

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Accessory

Bulgarian Split Squat 4x10/side

*Rest 60sec between sets

Calf Raises 4x20

*Rest 60sec between sets.

Medicine Ball Sit Ups 4x12-15

*Rest 60sec between sets.

COACH'S NOTES

FOCUS:

Today's accessory is focused on improving the strength in our lower half while also working balance and stability.

We also have some stability and core work with our medicine ball sit ups variation.

Aim for challenging options that enable you to complete all the reps.

Complete one set and then rest for 60sec.

Complete all four sets before moving on to the next exercise.

SUBS

Bulgarian Split Squat

-Split Stance Lunge

-Dumbbell Lunge

-Lunge

-Lunge with no knee touch

Calf Raises on Plate

-Calf Raises on Floor

Medicine Ball SIt Ups

-Weighted Sit Up

-Sit Up

-Sit Up Modifications