Week 26

Day 1: Micro Complex Ladders

You’ll work through several 1-5 complex ladders with a plank hold in between. Each complex will include 3 exercises that ladder 1-5. You’ll hold a plank immediately following the ladder, rest, and then repeat the sequence 3 total times before moving on to the next round.

Round 1: 2 Hand Swing to Front Squat to Upright Row 1-5. This means you’ll swing 1, then squat 1, then row 1, and then do 2 of each until you’ve reached 5 reps each. After you have completed the full ladder, hold a Prone Plank for 30-60 seconds. Rest for 30-60 seconds and then repeat the same sequence 2 more times.

Round 2: Renegade Row to 2 KB Dead Clean to Straight Leg Deadlift 1-5 with a High Plank 30-60 sec. Rest and repeat 2 more times before moving on. (If you only have one bell, complete a full ladder on one side and then switch sides before your plank)

Round 3:  2 KB Overhead Press to 2 KB Rack Reverse Lunge to KB Pushup 1-5 with a Bridge Hold 30-60 sec. Rest and repeat 2 more times before moving on.

Round 4: 1 KB Pullover to 1 KB Getup Sit-up to 1 KB Russian Twist 1-5 with Superman 30-60 sec. Rest and repeat 2 more times before moving on.

Day 2: EMOM

Set a clock for 10 minutes and complete each of the 3 exercises listed within each minute. Rest for the remaining time in the minute and repeat the exercises at the top of the next minute. Continue for 10 minutes (10 sets). Rest as needed before moving to the next round.

Round 1: Half Viking 2 ea,  1 KB Bent Row 3 ea,  Pushup 3

Round 2: KB Jump Squat 4,  2 Hand Swing 5,  Sprawl 3

Round 3: Jump Press 5,  1 KB High Pull 3 ea, Lunge Jump 5ea

This workout can always be modified by decreasing or increasing reps.

Day 3: Heavy Tabata 

This heavy workout will run off of the 20/10 Tabata clock. You perform your heavy reps for 20 seconds, rest 10 seconds, and repeat for 4 sets. This counts as one round. My recommendation would be to pace your reps during those 20 seconds or else you’ll burn out too soon. Take a long rest after a full round and repeat the same round 3 total times before moving on.

1. 2 KB Chest Press 4 set Tabata round. Rest at least 2 minutes and repeat 2 more times.
2. Suitcase Deadlift 4 set Tabata round. Rest at least 2 minutes and repeat 2 more times.
3. 2 KB Bent Row 4 set Tabata round. Rest at least 2 minutes and repeat 2 more times.
4. 1 KB Hinge Deadlift 4 set Tabata round. Rest at least 2 minutes and repeat 2 more times.

Day 4: Add and Repeat

This workout will start with two exercises, and each consecutive round will add on an additional exercise to the previous round. You’ll work up to 6 total exercises before you take your first official long break. You’ll repeat the whole sequence again from the beginning. Reps will always stay at 10.

1. Hand to Hand Swing to Low Side Lunge
2. Hand to Hand Swing to Low Side Lunge to 1 KB Overhead Press ea
3. Hand to Hand Swing to Low Side Lunge to 1 KB Overhead Press ea  to 1 KB Clean ea
4. Hand to Hand Swing to Low Side Lunge to 1 KB Overhead Press ea  to 1 KB Clean ea

          to KB Hand to Hand Drag to Burpees

Take a long rest and repeat 1-2 more times 

Day 5: Burners 

This workout combos several exercises together of similar nature. It’s important to take long breaks between sets to adequately recover. Complete each “burner” round 3 times.

Round 1: 1 KB Sumo Squat 10  to Front Squat 10  to Leg Driver Swing 10  to Bear Squats 20

Round 2: Upright Row 10  to 2 KB Bent Row 10  to 2 KB High Pull 10  to Side Plank Row 5 ea

Round 3: 2 KB Chest Press 10  to Bridge Fly 10  to 1 KB Pullover 10  to Pushup 10

Round 4 Cardio: Squat Jumps 10  to Mt. Climbers 20  to Sprawl 10  to Lateral Sit Through 10 

 

Day 6 and 7: Active Rest

These days can be implemented any time during the week. If your body is telling you to rest, listen to it! But remember the motto of No Days Off Fitness: Move Every Day. If you can, find another activity you enjoy doing and supplement that in on these days. Hiking, Yoga, biking; the list goes on!