Week 31

Day 1: EMOM

Today’s workout will feature 5 different exercises isolated into their own EMOM sets. Your goal is to set a clock for 20 minutes and try to stay consistent with the format. If you need a longer break, take a few minutes after the 10 minute mark and then continue with the second half of the workout. If your bell choices are limited, you may need to increase or decrease the prescribed reps based on difficulty. 

Minute 1: 1 KB Dead Clean 5 ea (Each exercise should take about 30 seconds to complete. So either adjust you weight or reps to get in that range.)

Minute 2: 2 Hand Swing 15

Minute 3: 1 KB Rack Thruster 5 ea

Minute 4: 1 KB Snatch 5 ea

Minute 5: 1 KB Getup Sit-up 10

*Repeat this list 3 more times to get your full 20 minute round in. 

Finish today’s workout with 3 sets of Windmill 5 ea.

 

Day 2: Tabata Circuit

Just a basic Tabata format today. You’ll complete each round 4 times. Rest as needed and then move on to the next round. (Reminder: Tabata means 20 sec of work, followed by 10 sec rest)

Round 1: Squat Jumps, Mt. Climbers, Skater Lunge. Repeat for 4 rounds.

Round 2: Jump Press, Squat Upright Row, Hand to Hand Swing

Round 3: Sumo Squat Jump, Figure 8 to Hold, KB Side Pushup

Round 4: Front Raise, Leg Driver Swing, 1 KB Pullover

 

Day 3: Beat the Clock 

This will consist of 3 different, 10 minute rounds. It has a feel similar to an EMOM set, but the difference is that your reps increase each round as you try to finish within the time frame. Every set will start at 10 reps to complete in the first minute. Then you’ll do 11 reps in the second minute, 12 reps in the third, and so on until you’ve done 20 reps in the final minute. If you can’t keep up with the time frame, just take the rest you need to move on. This is written for double bells, so if you only have one bell, split your reps in half on each hand. You’ll just do an extra rep on one side during odd number sets.

Round 1: 2 KB Clean & Press

Round 2: Suitcase Deadlift

Round 3: Seesaw Bent Row ea

Day 4: Heavy Day

Don’t have heavy bells yet?  Might be time to invest! Complete 3-4 sets of each round before moving on.

  1. 1 KB Dead Clean 3-5 ea  w/ 1 KB Rack Reverse Lunge 5 ea
  2. Bridge Chest Press 5  w/ 1 KB Bent Row 5-10 ea (Bridge press can be done with one bell at a time if necessary)
  3. Half Viking 3-5 ea  w/ 1 Leg Deadlift 5 ea
  4. Turkish Getup 1 ea  w/ KB Anchored Leg Raise 10

 

Day 5: Some Creative Movements

Complete 4 sets of each

1. Alternating chest press and reach 10 ea  w/ Hand to Hand Row 15 ea

2. Rotational pivot lunge 10 ea  w/ Halos 15 ea

3. Side swing to clean and press 10ea  w/ 1 KB Overhead Squat 10 ea

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!

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