Clean Fitness Workout #228

Day 43/56

CONDITIONING:
With a continuously running clock for 7 minutes:

2 Deadlifts

Start at 55% of your Deadlift 1RM, and add no less than 10 pounds, no more than 20 pounds per set. Keep the clock going and lift when you're ready.

Post starting and final load.

Then;
20 Calorie Row

INTENSITY:
21-15-9 Reps for Time of:
Clean (95/65)
Ring Push-Ups

RESET:
2 Rounds:
4 Wall Walk-Ups
6 Barbell Roll-Outs
8 KB Goblet Squats (3s hold at the bottom)

Double Under Fitness Workout #225

Day 40/56

CONDITIONING:
Descending Push-Up Ladder
Start with max-reps UB (unbroken) Push-Ups
Rest 60s
Do new max-reps UB Push-Ups
Rest 60s
Continue in this manner until you are unable to complete 10 UB push-ups

Then;
Max Reps UB:
Pull-Ups

INTENSITY:
For Time:
100 Double Unders
20 Deadlift (225/185)
100 Double Unders
20 Calorie Row

RESET:
60s Plow Pose
10 Iron Crosses (each leg)
20 Around the Worlds (45/25 - either direction)

Wall Ball Fitness Workout #222

Day 32/56

CONDITIONING:
Death by Deadlift -
Deadlift (225/155) on the minute every minute, adding 1 deadlift each minute and continue to add 1 deadlift each round (minute) until you can no longer continue.

Then;
400m Sprint

INTENSITY:
3 Rounds for Time of:
20 Wall Balls
50 Double Unders

RESET:
50' Spiderman Walking Lunge
4 Turkish Get-Ups
50' Bear Crawl
10 Good Mornings (45/35)

Deadlift Fitness Workout #218

Day 26/56

CONDITIONING:
EMOM, 10 Minutes
3 Overhead Squats

4 sets x 55% 1RM
4 sets x 65%
1 set x 75%
1 set x 85%

Then;
5 Rounds:
 Max Strict Pull-Ups
2 Wall Walk-Ups
 Rest 30 seconds

INTENSITY:
21-15-9 Reps for Time of:
Deadlift (255/185)
Toes to Bar

RESET:
2 Rounds of:
50' Bear Crawl
10 Chest-to-Ground Push-Ups
Max Handstand

Deadlift Fitness Workout #214

Day 20/56

CONDITIONING:
10 Minutes of:
Death By Thrusters @ 70% of your 1RM Push-Press

Start with 1 rep in the first minute, 2 reps in the second minute, 3 in the 3rd. Continue to add reps for 10 minutes. If you fail to complete the requisite number of reps within the minute, continue through the remainder of the time with the number of reps you can achieve within the minute.

Then;
30 Sandbag Over-the-Back

INTENSITY:
AMRAP, 12 Minutes
9 Deadlifts (135/95)
6 Cleans
3 Push-Jerks

RESET:
2 Rounds of:
10 Barbell Roll-Outs
10 Knees to Elbows
4 Wall Walk-Ups

Knees to Elbows Fitness Workout #210

Day 14/56

CONDITIONING:
EMOM, 12 Minutes
2 Man-Makers*

*Add weight every-other-round.

30 KB Wood Choppers, either direction



INTENSITY:
21-15-9 reps For Time of:
Deadlift (255/185)
Knees-to-Elbow
Push-Ups

RESET:
2 Rounds of:
60s Sit-Squat Hold
Max UB Suspension Y-Flys

Calorie Row Fitness Workout #207

Day 12/56

CONDITIONING:
As Far As Possible, 8 minutes:
Bear Crawl

then;

1 Rounds, Max Reps UB (unbroken) Pull-Ups

INTENSITY:
3 Rounds for Time of:
5 Back Squats (225/155)
10 Calorie Row
15 KB Swings (1.5p/1p)

RESET:
2 Rounds of:
50 Mountain Climbers
5 Barbell Roll-Outs

Hang Power Clean Fitness Workout #206

Day 11/56

CONDITIONING:
EOMOM, 12 minutes
(Every Other Minute On the Minute)
10 Deadlift @ 75% 1RM

Then; immediately following:
AFAP 1 Mile Run

INTENSITY:
9-6-3
Hang Power Clean (185/115)
Box Jump (30/24)
Burpee Pull-Ups

RESET:
50' Samson Lunge
60 Cobra Pose
50' Bear Crawl
10 Iron Cross Stretches
50' Broad Jump
20 Dot Drills (link)

Deadlift Fitness Workout #205

Day 10/56

CONDITIONING:
EMOM, 8 minutes
3 Thrusters (95/65)

Then;
50 Ball Slams, max unbroken

In other words, do as many as you can do unbroken, up to 50 reps

INTENSITY:
5 Rounds for Time of:
6 Pull-Ups
10 Deadlift (225/155)
12 Knees to Elbows

RESET:
2 Rounds of:
10 Sandbag Over-the-Back*
10 Walking Lunge w/ trunk twist
10 Hollow Rocks

*Sandbag OTB - take a large sandbag, clean it to your shoulder and throw it over your back; dropping it to the ground. This is one rep. Turn around, pick it up and do it again.

Running Fitness Workout #200

Day 3/56
CONDITIONING:
AMRAP, 7 Minutes
Overhead Walking Lunge (95/65)

then;

EMOM, 5 minutes
3 Back Squats*

*Sets should be 65%, 65%, 75%, 85% and 95% of your 1 RM.

INTENSITY:
For Time:
1 Mile Run
100 Double Unders
50 Wall Balls (20/14)
100 Double Unders
1 Mile Run

RESET:
20 Landmine "Bus Drivers"
60s Plow Pose
20 KB Orbits (both directions)
60s Plank

Bar Facing Burpee Workout #199

Day 2/56

CONDITIONING:
EMOM, 8 Minutes
10 Weighted Push-Ups*

*Add weight to your back as pictured above and complete up to 10 reps or until failure in the minute. Add rep after each set.

Then;
EMOM, 5 Minutes
7 Ring Rows

INTENSITY:
AMRAP, 9 Minutes
12 Deadlift (135/95)
9 Box Jumps (24/20)
6 Bar-Facing Burpees

RESET:
50' Spiderman Lunges
60s Cobra Pose
10 Reps; Scorpion Kicks (each leg)
50' Walking Lunge and Twist*

*Twist your upper body to the direction of your forward leg; i.e. right leg, torso-twist to the right, looking over the right shoulder.

Deadlift and Burpee Fitness Workout #181

Day 88/112

WARM-UP
4 Rounds:
Sprints, 250m
Rest 30 seconds

5 Minute EMOM
5 Pull-Ups

HEAVY:
Shoulder to Overhead series, EMOM

Strict Press:
1 x 5 Reps @ 75% 1 RM
1 x 5 Reps @ 85%

Push Press:
2 x 3 Reps @ 75%
1 x 1 Rep @ 85%

Push Jerk:
2 x 2 Reps @ 75%
1 x 1 Rep @ 85%

NOTE: If there are multiple sets in a lift, complete both sets EMOM before moving to the next higher set.

Rest 3 minutes, then:
FOR QUALITY:
Dead Lifts - 20 Reps @ 65% 1RM*

*Go for max (up to 20) unbroken

INTENSITY:
7 Rounds
14 Deadlift (135/95)
14 Bar-Facing Burpees
14 Hollow Rocks

RESET:
10 Minutes Mobility and Roll-Out

Deadlift Fitness Workout #175

Day 74/112

INTENSITY:
21-15-9 Reps of:
Deadlift (255/185)
Ball Slams (20/14)
GHD Sit-Up

RESET:
2 Rounds of:
50 Double Unders
Max HSPU
or 2 Minutes HSPU work / Handstands

Deadlift and Box Jump Fitness Workout #171

Day 70/112

INTENSITY:
21-15-9
Deadlift (315/205)
Box Jump (30/24)

RESET:
2 Rounds of:
50′ Bear Crawl
10 Cobra Push-Ups (slow lowering back to the ground with a 5 sec count).
50' Bear Crawl
10 KB Orbits* - both directions

* Holding the KB at waist-level, arms fully extended, "orbit" the KB around the body by passing it from hand to hand.

Chipperific Fitness Workout #164

Day 60/112

Skill Work:

Handstands and Handstand Push-Ups

For no more than 15 minutes, work on either your handstands against the wall or your handstand push-up. 

Work on your starting position to get in the handstand: arms locked, hands overhead. Additionally, practice the hollow position while upended.

To scale your HSPU, add 1, 2 or even 3 AbMats. Get comfortable with breaking the lock on your arms FIRST before attempting full HSPUs. 

INTENSITY:

FOR TIME

Run 800m

5 Muscle-Ups

10 Back squat (225/185) 

15 Deadlift (225/185) 

20 Push jerk (135/95) 

Run 800m

Muscle-Ups sub: 2 Ring Row, 2 Ring Dip per rep; 

CUT-OFF: 30 minutes

RESET:

Mobility and Roll-Out as directed by coach.

Death By Burpees Fitness Workout #157

Day 51/112

INTENSITY:
Death By Burpees
Starting at 5 reps, complete all the reps within the minute, then add 1 rep for the next minute

1st Minute: 5 reps
2nd Minute: 6 reps
3rd Minute: 7 reps
etc.

Continue until you cannot complete the requisite number of reps within the minute.

When you are finished with burpees, immediately run 400m

RESET:
100' Prowler Push, bodyweight
60 seconds Dueling Ropes
100' Backwards Run

Double Under Fitness Workout #156

Day 50/112

INTENSITY:
For Time
50 Double Unders
21 Box Jumps (24/20)
9 Deadlift (185/135)
50 Double Unders
15 Box Jumps
15 Deadlift
50 Double Unders
9 Box Jumps
21 Deadlift

RESET:
2 Rounds
5 Iron Crossovers (each way)
10 GHD Hip Extensions
Max Bridge (Gymnastics bridge; attempt it!)

Deadlift and Sprinting Fitness Workout #131

Day: 11/112

INTENSITY:
AMRAP, 10 Minutes
5 Deadlift (185/135)
100m Sprint

RESET:
2 Rounds of:
3 Man-Makers
Max KB Wall-Sit (1.5p/1p)*

*Sit with the KB in your lap.

Heavy Deadlift Fitness Workout #117

Day 45/58

INTENSITY:
9-6-3 Reps of:
Deadlift (285/225)
2-for-1 Wall Balls (20/14)
Turkish Get-Up (1.5p/1p)

RESET:
3 Minute AMRAP
Wall Walk-Ups

2 Minute AMRAP
Box Jumps (24/20)

1 Minute AMRAP
Calorie Row

Rest up to 60s between AMRAPs

Run, Deadlift and HSPU Fitness Workout #113

Day 41/58

INTENSITY:
3 Rounds for Time of:
800m Run
21 Deadlift (185/135)
12 HSPU

RESET:
2 Rounds of:
15 GHD Sit-Ups
10 Air Squats
5 Man Makers