At just 7 years old, I was ready for my first ever weightlifting competition, or so I thought. After many test days in the gym, I was finally on my...
| Monday |
| Warm Up |
| Overhead Rockback Breathing |
| Shoulder Circles |
| Windmills |
| Natural Leg Extensions |
| Double Squat/Double Pike |
| Metcon |
| “Blame Kaner” |
| In 5 Minutes Complete |
| 500m Row |
| Max Burpees over Rower |
| -rest 5 minutes |
| In 5 Minutes Complete |
| 500m Ski |
| Max Wall Balls |
| -rest 5 minutes |
| In 5 Minutes Complete |
| 1000m Bike |
| Max Bar Muscle Ups |
| Mobility |
| Pigeon Stretch |
| Tuesday |
| Warm Up |
| Bretzel |
| Sealrocks |
| Spiderman lunges |
| Shoulder Raises |
| Twisting Bears |
| Strength |
| Push Jerk – Split Jerk |
| 1-1-1-1-1-1 |
| Metcon |
| “Moria” |
| 15-12-9-12-15 reps |
| Dumbbell Power Cleans |
| Box Step Overs |
| Mobility |
| Capsule Stretch |
| Pigeon Stretch |
| Wednesday |
| Warm Up |
| 90/90 Breathing |
| Goblet Half Ys |
| Table Bridges |
| Cossack Squats |
| Rollovers |
| Strength |
| Front Squat |
| 5-5-5-5-5 |
| Conditioning |
| 6 Minute Ladder |
| 2 KB Swings |
| 2 V-Ups |
| 4/4, 6/6, 8/8… |
| Mobility |
| Quad Stretch on Boxes |
| Thursday |
| Warm Up |
| Dying Bug Breathing |
| Jowsey Lunges |
| Shoulder Extension w/ Forward Lean |
| Cuban Presses |
| Strength |
| Hang Snatch |
| 2-2-2-2-2-2 |
| Conditioning |
| AMRAP 8 |
| 4 Handstand Push Ups |
| 20 Double Unders |
| Friday |
| Warm Up |
| Oblique Overhead Opener |
| Half Kneeling Press |
| Kneeling Lat Stretch |
| Inch Worms |
| Ape Walks |
| Conditioning |
| “Run Thruster 3.0” |
| 18 Dumbbell Thrusters |
| 200m Run |
| 15 Dumbbell Thrusters |
| 200m Run |
| 12 Dumbbell Thrusters |
| 200m Run |
| 9 Dumbbell Thrusters |
| 200m Run |
| 6 Dumbbell Thrusters |
| 200m Run |
| 3 Dumbbell Thrusters |
| Mobility |
| Bretzel Stretch |
| Capsule Stretch |
| Saturday |
| Warm Up |
| Bird Dogs |
| Jefferson Curls |
| Leg Swings |
| Single Leg RDLs |
| Strength |
| Deadlift 2×2 |
| Pump Session/Joint Health |
| 4 x 30 seconds on/30 seconds off |
| Strict Toes to Bar |
| Right Side Plank |
| Hammer Curls |
| Left Side Plank |
| Mobility |
| Straddle Stretch |
