2021 0920-0926 Day 1

Barbells and Burpees (Buddy Option) Quick look agenda: General warm-up 5-10 min For time (alternate between movements): Power clean + press: sets of 1, 2, 3, to 10 Burpees: sets of 1, 1, 1, 2, 2, 3, 3, 4, 4, 5 Buddy variation: Buddy 1 does one power clean and press then rests while Buddy…

2021 0913-0919 Day 1

Suitcases and Barbells (Buddy) Quick look agenda: General warm-up 5-10 min Three stations: 200 m suitcase (one-handed farmer) carry, switching arms at halfway point (100 m walk per arm) Power clean + push press Romanian deadlift Buddy variations: Solo (no buddies): Three rounds (one minute per stationary movement) with one minute rest between rounds Duo…

2021 0906-0912 Day 2

Heave and Hold Quick look agenda: General warm-up 5-10 min Conditioning: Heave and Hold (3 rounds, 1 min per station + 10 seconds transition between movements) Heave: Kettlebell swings Hold: Superman position Heave: Barbell press Hold: Plank Heave: Deadlift Hold: Barbell overhead (snatch grip) Cool down/stretch/hydrate

2021 0906-0912 Day 1

Minute by Minute Quick look agenda: General warm-up 5-10 min Conditioning: Three rounds, 1 min per station + 10 seconds transition between stations Geared: Deadlifts (45/35) Empty: Sit-ups Geared: Kettlebell swings (53/35) Empty: Push-ups Rest: 1 minute Cool down/stretch/hydrate Go as quickly or as slowly as you want to /need to. The main idea is…