February 11, 2019 Week 1 Day 1

Core (9 Minutes)

9 EMOM

  1. Candlestick Press/ Strict t2b/ Strict Ankles to bar/ Strict K2E w/ negative down/ Strict leg Raises
  2. 20 Abmat Crunches w/ legs extended
  3. Elbow Jacks x 25/20/15 or Plank for 40 seconds

Strength (16 Minutes)

A.

5 EMOM

Front Squat/ Goblet Squat x 3*

  1. 4 reps @ 65%
  2. 3 reps @ 70%
  3. 2 reps @ 75%
  4. 1 rep @ 80%
  5. 3 reps @ 80%

*** Example: Sets 1-2 = 4 reps. If you are Goblet Squatting you would perform 12 reps.

B.

4 EMOM

Back Squat/ Sumo Deadlift x 2 recommended reps

  1. 4 reps @ 65%
  2. 3 reps @ 75%
  3. 2 reps @ 80%
  4. 1 rep @ 85%

Rest 1 minute then…

Every 90 seconds x 5 sets

6 Back Squats @ 65% or 12 Sumo Deadlifts @ 65%

Build Muscle (15 Minutes)

A.

5 EMOM

  1. 5 Power Cleans Unbroken/5 Front Squats UB /  8 Deadlifts UB

Men target – 205/185/165 lb

Women target – 165/145/125 lb

B.

For time: (5 Min cap)

10 Sandbag Cleans/ Barbell Cleans/ Kettlebell Cleans

20 Front Squats/Goblet Squats

50 Yard Front Rack Carry

20 Front Squats/Goblet Squats

10 Sandbag Cleans/ Barbell Cleans/ Kettlebell Cleans

*Men 100 lb Sandbag or 95/75/55 lb barbell

*Women 75 lb Sandbar or 75/65/55 lb barbell

C.

2 sets of:

DB Bear Crawl x 30 yards ( Men – 45/35/25 & Women – 25/20/15)

Rest 30 seconds

200 Yard Sled Sprint (Men -75/50/25 & Women – 50/35/25)

*If on the skill mill Sprint (.12 distance) on Level 5/4*

Additional Strength + Conditioning Options

A.

Conditioning (20 Minutes)

Three rounds for time of:

10 Wall Balls/10 Bear Hug Squat (30/20/14 lbs)

10/8/6 Calorie Bike

10 Kipping Pull ups/ 5 Strict/ 5  Banded/ 10 Jumping Chest to bar/ 10 Ring Row

10/8/6 Calorie Bike

Goal time 6 minutes

Rest 3 minutes

B.

Handstand Pressing Strength (15 Minutes)

A.

Every 30 seconds x 3 sets

  1. 20 second Nose to Wall Handstand Hold or 20 second Tuck Box Hold
  2. T Spine Stretch on Wall x 25 seconds

Rest 60 seconds then…

B.

60 seconds of Deficit Negative Handstand Push Ups/Banded HSPU/ Heavy L Sit Press

Rest

Rest 45 seconds then…

45 seconds of Deficit Negative Handstand Push Ups/Banded HSPU/ Heavy L Sit Press

Rest 30 seconds then…

30 seconds of Deficit Negative Handstand Push Ups/Banded HSPU/ Heavy L Sit Press

Rest 60 seconds then..

C.

Every 30 seconds x 4 sets

Push Press x 5 Reps
Men – 155/135/115

Women – 115/95/75


Bike Conditioning (20 Minutes)

A.

8 sets of:

45 seconds on

Rest 1:45

Calorie target during 45 seconds of effort.

Men –  20/18/15

Women – 18/15/12.

*If you complete the suggested calories before the 45 seconds, that’s additional rest you earned.*

K Squared Fitness