🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This plyometric piece develops upper-body explosiveness and lower-body horizontal power. The goal is to move with intent and maximal speed throughout.

- Clapping Push-ups: Start by lowering yourself to the ground, pausing for a split second at the bottom. Explode up as fast and aggressively as you can, clapping your hands together mid-air before catching yourself with your hands on the ground.

- Lateral Bounds + Hop: Focus on powerful lateral bounds with a quick, controlled hop upon landing. These develop side-to-side force production, landing control, and ankle/knee stability. Each rep = jump, stick, quick hop, jump.

- Fitness Attribute Improved: Explosive Power

PUSH-UPS

- Medball Throws

- Rotational Medball Throws

- Medball Slams

- Plyo Push-ups to Plates

- Depth Drop Push-ups

- Band-Resisted Speed Rows

LATERAL BOUNDS

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Squat Jumps

- Max Height Vertical Jumps

- Quick Feet Drills

- Agility Ladder

5 Down Dog to Up Dog

5 Bottom Push-up Rotations

5 Explosive Push-ups (get hands off the ground)

15 Calf Raises (Each Leg)

15 Side-to-Side Pogo Hops

10 High Knee Skips

5 Squat Jumps

- Overview: This is the fifth week of our 8-week Stamina strength cycle. This cycle builds your capacity to lift heavy when you're fatigued. Each session pairs a lift variation with the main lift, performed back-to-back with limited rest between sets.

Weeks 1-3: Bench/Squats/Deadlifts that increase in reps and decrease in load

Week 4: Back-off with alternate lifts

Weeks 5-7: Bench/Squats/Deadlifts at higher percentages than weeks 1-3

Week 8: 10-rep max tests

- Perform your close-grip reps, quickly rack the bar, widen your grip, and immediately perform your normal grip reps, minimizing transition time as much as possible.

- Close-Grip: Grip should be inside of shoulder width. Elbows should be pointed away from the body at a 45º angle. Squeeze your elbows toward each other at the top.

- Normal Grip: Grip should be near shoulder width, varying 1 inch in or out as desired.

- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.

- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.

- Fitness Attribute Improved: Absolute Strength

- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.

- Better training and strength adaptations will come from controlled reps.

- 6 Regular Grip Bench Press

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

5 Empty Barbell Close-Grip Bench Press

5 Close-Grip + 5 Bench Press at Light Weight

3 Close-Grip + 3 Bench Press at Moderate Weight

Build to Working Weight

- Overview: This AMRAP will challenge upper-body muscular endurance and conditioning. Keep your transitions crisp and intentional, and cycle rate quick by taking strategic breaks.

- Strict Pull-ups: Choose a variation you can complete within 2 sets. Ensure full range of motion. Your chin must pass over the bar, and your elbows should be fully extended at the bottom. Use an overhand grip with palms facing away from you.

- Sumo Deadlift High Pulls: Choose a weight you can complete in 1-2 sets. Start with a wide stance and hands inside the knees, then drive through the legs to stand tall and pull the bar up to chest height with elbows high and outside. Elbows may not dip below the height of the bar, and the bar must reach higher than your sternum.

- Push-ups: Choose a variation you can complete within 3 sets. Your chest must touch the ground at the bottom of your reps, and your elbows must be locked out at the top. Keep a neutral spine and body in a straight line, tightening your core. Your hips should not pike up or sag down.

- Intended Intensity: RPE 6-7

- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance

- Target Score: 6-8 Rounds

- Break early on the push-ups and pull-ups—it will set you up well for later in the workout. Smaller sets with quick breaks will keep your cycle rate high. The goal here is to keep reps quick throughout to minimize time under tension.

- Your upper body never gets a break, so make sure you're using your lower body as much as possible on the sumo deadlift high pulls. Focus on a strong leg and hip drive, and relaxed, elongated arms until you have extended your hips.

STRICT PULL-UPS

- Reduce Reps

- Banded Strict Pull-ups

- Kipping Pull-ups

- Jumping Pull-ups with Controlled Descent

- Ring Rows

- Dumbbell or Barbell Bent Over Rows

SUMO DEADLIFT HIGH PULL

- Reduce Loading/Reps

- Sub Kettlebell

- Sumo Deadlift

- Deadlift

- Hang Power Clean

- Power Clean

- Power Snatch

PUSH-UPS

- Reduce Reps

- Box Push-Ups (Hands Elevated)

- 30 Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

200m Easy Run/Row/Bike

10 Plank Shoulder Taps

5 Scap Push-ups + 5 Regular Push-ups

5 Scap Pull-ups + 3 Regular Pull-ups

5 Empty Barbell Sumo Deadlift High Pulls

2 Rounds:

3 Strict Pull-ups

4 Sumo Deadlift High Pulls

5 Push-ups