WEEK 43 WORKOUTS
Every 2 Min - for as long as you can last: (Up to 40 Min)
Run 200 Meters
3 Pull Ups
7 Push Ups
12 Air Squats
No weight needed!!
Goal: 10 Rounds + (20 Min)+
The way this works is when the clock starts you have 2 min to complete a 200 meter run, 3 pull ups, 7 push ups, and 12 air squats. If you finish the work before 2 min is up - you get to rest until the next 2 min window starts. Keep repeating that every 2 min until you can no longer keep the work under 2 min - OR you hit 40 min!
The run should take less than a minute, so shorten the distance if needed.
If you can't run due to space/weather, :45-1:00 of toe taps, low step ups, single/double unders, or hop overs will be a great option.
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.
For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your core. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
To maintain these good positions throughout, you may need to go from the knees or elevate your hands.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
3 Rounds
Each Round is a 4 Min AMRAP
(As Many Rounds and Reps in 4 Min as Possible)
20 Double Unders / Dumbbell Hop Overs
5 Dumbbell Front Squats
3 Dumbbell Thrusters
Rest 1 Min Between AMRAPs
Goal: 12 Rounds +
The goal for this one is to get at least one round per minute in each amrap. You'll have three 4 minute amraps and each one you'll start over from the beginning on the double unders/hop overs.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds. If 20 double unders will be really broken up, you may want to lower to 10 reps. If that will still be really broken, go with the dumbbell hop overs. Each hop over the the dumbbell is one rep.
For front squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the core tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears.
5 Rounds
15 Kettlebell Swings
15 Burpees
Goal: Under 10 Min - You gotta want it!!
The idea is to go hard and fast on this one. Shoot for sub 2 minute rounds.
Make sure you breathe!
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the core tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and place arms overhead!
10-1
Fake / Any Hand
Double Kick / Side Step / Skip Side
Fake / D-Side / Q. Reverse
Start off with 10 reps of each technique. When you’ve completed the work, go right into the 9’s. NO REST!! This is one LONG round.
5- Rounds
Each Round is a 3 min AMRAP (as many rounds as possible)
~90 seconds rest between rounds~
5 Ninja Jump / D- Side
5 Fake / Side Step / Any Hand
5 Single leg Push Off D-Side
5 Body / Helmet
Try to complete 15 reps of each technique per round. That’s 3 complete cycles. Good luck.
WEEK 42 WORKOUTS
100 Dumbbell Thrusters
Every minute you perform burpees.
When the clock hits 1:00 - you do 1 burpee.
When the clock hits 2:00 - you do 2 burpees.
3:00? - Yep - 3 burpees.
Keep adding until you complete all 100 Thrusters
NO BURPEES TO START. YOU DO YOUR FIRST BURPEE AT 1:00 IN!
For the thrusters you will have the dumbbells on the front rack position - on the shoulders with the elbows high! You will reach the butt back and down - keep the chest up - drive the knees out and keep the heels down! Get your hips lower than the knees at the bottom and then as you stand pick up speed so you can almost jump the dumbbells off of your body and follow through with a press. Finish with the dumbbells locked out over head with rib cage down, elbows locked, and biceps by the ears!
For the burpees - you guys know the deal - chest and thighs on the ground at the bottom - step or jump in - jump off the ground and hands overhead! You may also sub knee push up, no push up, or elevated burpees if necessary!
4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
8 Dumbbell Hang Power Cleans
8 Box Jump Overs
Rest 1 min between each 3 min AMRAP
Goal: 12 Rounds + (That's holding 1 Round+ Per Min for Each 3 Min AMRAP)
For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.
For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.
No box, find something to jump all the way over like a bench or laundry basket!
If jumping is not happening, just do step up and overs.
10 Devil Press
10 Toes to Bar / V-Ups
9 Devil Press
9 Toes to Bar / V-Ups
8 Devil Press
8 Toes to Bar / V-Ups...
All of the way to...
1 Devil Press
1 Toes to Bar / V-Up
Goal: Under 10 Min
This one is a sprint....get in and out... and on with your day!
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
5 Rounds
100 Jump Ropes
16 Single Arm Hang Snatch
10 Triple Kicks
10 Fake / Any Hand Technique
6 Rounds
5 Thursters
7 Strict Press
9 Push Press
5 Double Kick / Side Step / Skip Side
5 Fake / Any Hand
5 Double Side / Q. Reverse
5 Body Helmet
WEEK 41 WORKOUTS
Run 400 Meters
8 Push Up + Renegade Rows
16 Burpees
Rest 1 Min Between Rounds
Choose a variation on the renegade rows you can complete in about a minute or less. Burpees should take less than 2 minutes. If the first round is taking longer, use one of the modifications below!
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
Each rep of the renegade row will be push up + row right + row left.
For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the core tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.
If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and extend our arms over head.
5 Rounds
10 Box Jumps
20 DB Front Rack Lunge
20 DB Hang Power Snatch
For this workout you will do regular old box jumps.
Jump from both feet and land with both feet on the box. If you don't have something to jump ON, find something to jump OVER. I would love to see you actually jump, even if that means that you significantly lower the height. If you are unable to jump for whatever reason - you may sub step ups!
For the Lunges you will have the dumbbells on the shoulders with the elbows high. Ideally these will be WALKING lunges, but if you don't have space for that, you may perform them as reverse - or forward stepping as well. Make sure you take a long enough step that your front heel can stay down while your back knee touches. Keep the core tight and don't allow the DB’s to pull that chest forward!
Especially with the walking lunges, make sure you stand up all the way between each rep.
For the DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and core tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 10 per arm per round.
Pick a weight that you don't think you will have break more than once or MAYBE twice on any of those sets of 20!
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
12 Dumbbell Step Up Overs
Run 200 Meters
Goal: 6-9 Rounds
You are shooting for 1:40-2:30 per round on this one. Choose a load and step height that you can complete 12 reps in a minute or less.
For the 200m run, you're working with a minute or less. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.
Nothing to step on at all? Sub lunges!
Feel free to use a single DB/KB or lower the weight all of the way down to nothing if you need to!
5 Rounds
10 Hook Round / Body Fake / D-Side
10 Ninja jump / Jump over
10 Double side / Body Fake / Jump Back Kick
20 Knee Switch Tuck Jumps
90 second rest
Part 1
10 Min EMOM - Every Minute On the Minute
6 Burpees
6 Fake / Body Helmets
3-4 Minutes Rest
Part 2
10 Min EMOM - Every Minute On the Minute
8 V-Ups
6 Side Kick / Hook / Jump Back Back Fist
WEEK 40 WORKOUTS
BACK TO THE B.K.I. VAULT
5 Rounds
Run 200 Meters
10 Double Dumbbell Snatch
8 Burpee Box Jumps
Rest 1 Min
The run distance should take you roughly 45 seconds to 1:15 depending on your running ability.
The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away motion. Finish with a press to lockout with the biceps by the ears and the stomach tight.
When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.
Only one head of each dumbbell must touch the ground at the bottom of every rep.
For the burpee box jumps you will face your box and perform a burpee. You will place your hands on the ground, jump or step the feet back, get the chest and thighs to the ground, jump or step the feet back in and then jump from both feet onto your box.
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
60 Jump Rope (single under)
15 KB/DB Swings
10 V-Ups
The idea here is to keep moving for 15 minutes straight without a lot of stop and start. You don’t have to move a such a frantic pace but be sure not to go slow either.
For the swings, hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
2 Hang Power Cleans
2 Jump OVERs
4 Hang Power Cleans
4 Jump OVERS
6 Hang Power Cleans
6 Jump OVERS
8 Hang Power Cleans
8 Jump OVERS
10 Hang Power Cleans
10 Jump OVERS
12 Hang Power Cleans
12 Jump OVERS
Rest 2 Min
Then Start at 12-12 and go back down!
For the hang power clean you will start with the dumbbells at the hips. Perform a good deadlift with the heels down and back flat to get it there.
From here keeping the arms long and straight with the grip just outside of the shoulders and the feet under the hips/heels down - you will dip by hinging at the hip (keep the chest lifted) and bending the knees slightly. Stand up hard and fast (think JUMP) - shrug the shoulders - then as the weight travels UP the body - pull your elbows high and outside and pull yourself UNDER slightly. The elbows come around and through FAST so that the dumbbells land on the shoulders. Catch in a partial squat position. Heels down, knees out, chest up! Stand to complete the rep. Lower back down ONLY to the hips (do not lower to the floor or drop!)
For the jump overs you will find something to jump COMPLETELY over! This could be a box, a bench, a broomstick secured to the edge of a chair or box - you name it! It could even be a stack of plates or as low as a kettlebell. Find something that will allow you to actually jump if possible
6- Rounds - Ladder Drill
-Body Fake / Side Step / Quick Reverse (Chest & Back Side)
-Body Fake / Side Step / Back Knuckle (Chest & Back Side)
-Body Fake / Side Step / Defensive Back Knuckle (Chest & Back Side)
1- Minute Rest
5- Rounds
8 Reps- D- Side from your right & left knee / Quick Reverse
8 Reps- Reverse Lunge / Front Kick / Tuck Jump
90 second rest.
WEEK 39 WORKOUTS
10-1
KB Swings
Right arm - hang clean and jerk
Left arm - hang clean and jerk
You’ll start off by performing 10 KB Swings followed by 10 Hang Clean and Jerk with your right arm and then 10 with your left arm. Then 9’s, 8’s, 7’s…..all the way to 1-1-1.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
HANG means that you start at the waist instead of the ground. You either pick up a dumbbell or kettle bell one at a time with your right or left hand first. You will stand up. From here you will dip slightly by bending the knees and reaching the butt back and chest slightly forward. Keep the arms straight. Stand up fast and squeeze the cheeks. Shrug the shoulders and then use the momentum to guide the dumbbell up with the arms. Touch the shoulders with the dumbbells and get the elbows in front. With a KB you will do the same, but just rotate the hands around the handle to get it at a supported position at your chest. Then slightly bend your knees, dip and drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders, then to your waist and repeat.
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
30 Double Unders / DB Hop Overs
12 Dumbbell Squats
Goal: 8+ Rounds
You are shooting for about 1:40 or less per round on this one. Choose a load on the squats you can go unbroken the whole way. It should feel moderately light at first. Don't worry, it will get very challenging if you pace this one correctly!
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the core. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
4 Rounds
Run 400 Meters
20 Alternating Shoulder Press
20 Push Press
This one is going to be a shoulder smoker for sure! Make sure that you keep the first 20 reps strict before adding the push for the next 20.
Choose a load you can complete all the shoulder to overhead movements in about 2 minutes or less the whole way. Think at least 7-10 reps at a time - the whole time.
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
Set up for the alternating shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and core tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 20 reps is 10 on each arm.
For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Core tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Core tight.
5 Rounds
-Every Round is 4 Minutes-
10 Thrusters
10 Fake / Back Step / Quick Reverse
10 Touch & Go (Kick & Hand)
10 Burpees
Every round will be 4 minutes. When you have completed all 40 reps of the workout. The remaining time will be considered your rest.
4 Rounds
8 Ninja Jump / High Jump / Q. Reverse
8 Single Knee / Push Off / D-Side
16 V-Ups
8 Burpee / Body - Helmets
8 Double Kick / Step Back / D-Side
WEEK 38 WORKOUTS
10 Squat Cleans
10 Burpees
Run 200m
9 Squat Cleans
9 Burpees
Run 200m
8 Squat Cleans
8 Burpees
Run 200m
.
.
.
1 Squat Clean
1 Burpee
Run 200m
For the squat cleans with the Dumbbells will start on the ground. Your feet are under your hips and the hands are outside of the legs. Heels are down. Knees should be slightly bent with the chest up. Lift the weight by digging the heels into the ground and lifting the chest. Keep the arms straight as you stand. Once past the knees, stand straight up and shrug. Avoid swinging the DB’s out and away or shifting to the toes. Pull yourself UNDER the Dumbbells and catch in a solid front squat position. As you are pulling down pull the elbows around and through FAST! Dumbbells should land on the shoulders with the elbows up. Heels down, knees out, chest up, butt lower than the knees, belly tight. Stand to complete the lift.
If you are new to squat cleans in general - you may do a power clean + front squat. Only one head of each dumbbell needs to touch the ground at the bottom of each rep!
For the burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
For the 200m run it should be a distance that takes you roughly 1 min - 1:20 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place to run, you can do taps or jump rope for the same amount of time.
Run 800m
100 Air Squats
100 Sit Ups
100 Push Ups
Sprint (or as FAST as you can) 400m
The 800m should be a distance that takes you roughly 3:30 - 5:00 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time.
On your air squat, squat down until your thighs are parallel with the floor. Your arms will still be out in front of you. Keep your chin up and eyes straight. Push your knees to the side to keep your hips open. Toes should always be facing forward.
A push up done laying with face, palms and toes facing down, keeping legs and back straight, extending arms straight to push body up and back down again. You can modify by placing your knees on the floor, in replace of your toes and perform the exercise the same way. If that’s still a bit to difficult, you can perform a wall push up. Face a wall, standing a little farther than arm's length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. Slowly place your chest on the wall and push up to the starting position.
The 400m Sprint is all out!! Pedal to the metal and leaving nothing in the tank.
4 rounds
20 Thrusters
15 burpees
Run 400m
Rest one minute.
Whole point of this workout is to try to get faster every round.
For the Burpees, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
On the thruster, stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise.
For the run - it should be a distance that takes you roughly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time.
25-20-15-10-5
-Touch & Go ( 1 Kick / 1 Hand )
-Fake / Q. Reverse
-Triple Kicks
-Burpees
-V-Ups
4 Rounds
1 Min Wall Up / Q. Reverse
1 Min Wall Up / D-Side
1 Min Body Fake / Q. Reverse
1 Min Body Fake / D-Side
2 Min Bag Work
1 Min Rest
WEEK 37 WORKOUTS
5 Rounds
10 DL
15 Push Ups
10 Box Jumps
15 Push Ups
Talk about and chest and arm burner. Keep a steady pace through the first 3 rounds and just send the last 2. I need good solid push ups on one so don’t cheat yourself with some half bent, fully cooked noodle push ups. Be strict with yourself and enjoy this one.
For the deadlift movement you will pick up the dumbbells off the floor. Dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. Grab the DB’s off the floor all while keeping your arms straight. Stand out of this dip position by pushing your heels through the ground and finishing in a standing position. DB’s should be on your sides (pocket position) and hips fully extended.
A push up done laying with face, palms and toes facing down, keeping legs and back straight, extending arms straight to push body up and back down again. You can modify by placing your knees on the floor, in replace of your toes and perform the exercise the same way. If that’s still a bit to difficult, you can perform a wall push up. Face a wall, standing a little farther than arm's length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. Slowly place your chest on the wall and push up to the starting position.
Stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time too reset to your starting position.
Run 400m
6 Rounds
10 Goblet Squats
10 Strict Press
10 Burpees
When finished with 6 Rounds. Then immediately...
Run 400m
Start with a 400m run then hit six rounds straight of the 10-10-10 workout. After the six rounds run another 400m. Try to sprint the last run and leave nothing in the tank. Enjoy this one.
A 400m run should be a distance that takes you roughly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time.
For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the core. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep.
On the shoulder presses, weight will start on your shoulders. Keep your legs straight , drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and repeat.
For the Burpee begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
20 Min EMOM (every minute on the minute)
Odd minutes:
8 single DB Snatches
5 Burpees
Even minutes:
8 Box Jumps/Jump Overs
5 Burpees
For the dumbbell snatch you will use a single dumbbell. It will start between the feet and you will grip the dumbbell with one hand. Make sure the heels are down, chest is up, arm is straight, knees are bent but chest is over the dumbbell. You will stand by digging the heels into the ground and lifting the chest. Keep the arm straight! Stand up hard and fast shrug the shoulder, pull the elbow high and outside, and then punch the dumbbell up! Get the bicep by the ear to lock out. Switch hands with each rep.
For the burpee begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
For the Box Jump over, stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting
50 Air Squats
50 Push Ups
Right & Left Leg
25 Slide Round Houses
25 Slide Side Kicks
40 Air Squats
40 Push Ups
Right & Left Leg
20 Slide Round Houses
20 Slide Side Kicks
30 Air Squats
30 Push Ups
Right & Left Leg
15 Slide Round Houses
15 Slide Side Kicks
20 Air Squats
20 Push Ups
Right & Left Leg
10 Slide Round Houses
10 Slide Side Kicks
10 Air Squats
10 Push Ups
Right & Left Leg
5 Slide Round Houses
5 Slide Side Kicks
5- Rounds
2 Min- Bag Work
1 Min- Max Box Jumps / Jump Overs (hit a high mark every round and be consistent)
1 min rest
WEEK 36 WORKOUTS
5 Rounds
Run 200m
10 Clean & Jerks
Run 200m
10 Burpees
For the Clean & Jerk you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front.
From here you should already be in a partial dip position with the heels down, chest up and the dumbbells on the shoulder. From that position drive the power from the legs into the dumbbells to POP them off of the shoulder. Drive the dumbbells UP until the arms are locked with the biceps by the ears at the top! Lower completely back down to the floor or hang position to start the next rep.
On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
Every 90 second Rounds
—For 12 Rounds—
10 KB Swings
10 Box Jumps
You may think 90 second rounds would be too long and you wouldn’t need that much time to complete the work. Yeah just wait! Round 6-7 get a bit spicy and from then on…fire.
They’re two ways on doing this workout. One: try to just keep moving the whole 90 seconds and complete 12 rounds. You should little to no rest with this option. Two: sprint your heart out and try to finish each round in under a minute. Get your 30 seconds rest before you have to start and hit that round again. This is the one I chose. Absolutely loved this workout! Have fun!
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the Box Jump, stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time too reset to your starting position.
4 Rounds
10 DB Power Cleans
10 Front Squats
Run 200m
10 Devil Press
Run 200m
Rest 1 min.
The goal here is to find a pace for the first 3-4 rounds and try to stick with it. My main goal was to not to stop at all during the run and get right to the lifts as soon as I got back. This is a long one guys. So don’t try to sprint the first rounds. You’ll be making a horrible mistake. (Speaking from experience). On the last round just freaking send it.
Check into that dark scary place, put that head down and just go!! Have fun with this one, everyone.
For DB Power Clean you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight. Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front.
On the front squats with DB’s, make sure the dumbbells are resting on your shoulders with elbows high! Keep the chest up, belly tight so you don't overextend the back. Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Lead with your chest with elbows high and stand all the way up.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
21 min. EMOM - Every Minute on The Minute
1st Min - Body Fakes & Kick Fakes
2nd Min - Quick Reverse & Step in Back Fist
3rd Min - Side/Hook/Round & Double Side / D-Side
This is essentially a 7 round workout with NO rest. So the upmost focus on the technique especially on the later minutes. Remember to keep moving and keep your hands up! Wrist higher than elbows and lead hand in front of you. Have fun with this one guys. You’re gonna be here for a while.
5 Rounds
Right Leg
10 Clockwise Straight Leg Circles
10 Counter Clockwise Straight Leg Circles
20 High Side Kicks
10 Corner Round Houses - 4 Kicks = 1 Rep
5 Lungesters
*Repeat with left leg
When you complete the exercise with the right and left leg. You would have completed one full round. Congratulations, you have 4 more to go.
WEEK 35 WORKOUTS
Back to the B.K.I. Vault this week.
5-Rounds
2 minute rounds
1 minute rest
50- Jump Rope Singles
24- Single Arm Snatch
So each round is 3 minutes. You’ll have 2 minutes to finish the work and one minute rest. I averaged out about a minute and 35 seconds to finish the 50 Jump Ropes and 24 Snatches. So I had the remaining 25 seconds of the round. Plus the 1 minute to rest. If you don’t finish all the reps in the 2 minute time frame. Just perform as many snatches as you can within those two minutes and try to hit that number in the following rounds. This ones a real good burner if you really try to stay consistent. Hit the same numbers, push the pace and Have Some Fun!
For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep.
Enjoy this one. Have a great week and Have Fun!
20 minute EMOM (every minute on the minute)
Odd min-
8 KB Swings
- 10 Sit Ups
Even min-
8 Ball Slams
- 10 Leg Lifts
On the odd minute perform 8 KB swings and then right into the 10 sit ups. You should perform all 18 reps inside the minute. If you finish at the :50 second mark. Then you have :10 seconds of rest.
Same goes for the even minutes. Perform 8 ball slams then 10 leg lifts within the minute.
This workout gets real spicy at the halfway point. Stay consistent and don’t ease up on the pace. Have Fun!
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Stomach tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
The Ball Slam has pretty much all of the same components of a KB Swing. Just at the top of the movement. Slam the ball hard on the floor while keeping your chest up high and tight. Try catching the ball on the small bounce that it should give you. On the way back up make sure to not hunch over and round up your back. Focus on the lower back and keep up upright when your setting up the next rep.
15 minute AMRAP (as many rounds as possible)
10- Box Jumps
15- Push Press
20- Plank Touches
Your goal here should be 8+ rounds.
For the Box Jump, stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position.
On the push presses, weight will start on your shoulders. Slightly bend your knees, dip and drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and repeat.
5 Rounds
5- Fake / Back Step around the pad / Side/Round - Quick Reverse.
5- Fake / Front Step around the pad / Side/Round - Quick Reverse.
5- Body / Helmet
5- Back Fist Blitz
1 minute - Rest
4- Rounds
2 minute stations
:30 second rest.
-Bag
-Jump Rope
-Shadow Boxing w/ weights
-Jump Rope
WEEK 34 WORKOUTS
4- Rounds
Run 400m
15 KB Swings
25 Hand Release push ups
No better way to start the week off than with a good 4 round burner. Make sure to really push yourselves on the run and not slow down on round 3 and 4. Break up the push ups sooner than later. Sets of 10 or even 5 are a good idea when 100 HR push ups are the goal. Like always, make sure to keep good form and control during the workout. Sloppiness is the enemy!! Let’s start this week off right, everyone. Get it!
For the 400m run - it should be a distance that takes you roughly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
A hand release push up is done laying with face, palms and toes facing down, keeping legs and back straight, palms come off the floor for a second, place them back down, extending arms straight to push body up and back down again. You can modify by placing your knees on the floor, in replace of your toes and perform the exercise the same way. If that’s still a bit to difficult, you can perform a wall push up. Face a wall, standing a little farther than arm's length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. Slowly place your chest on the wall and push up to the starting position.
Run 800m
50 Goblet Squats
100 Lunges w/weight
25 Goblet squats
50 lunges w/weight
Run 800m
Theres no getting around this one. Your legs are going to feel like jello in the end. Use a weight that is going to make you work and work hard. You should not be doing anything straight through! Get a weight that shouldn’t let you do more than 20 reps at a time on the goblet squats. If you can do more than 20 reps….go heavier!!
Break up the sets in 10’s or 20’s. Try to keep your rest as consistent as possible. Meaning, if you rest the first time for 15 seconds. Try to keep it like that the whole way through. It’s one round, guys! So put that head down, shake those legs out. Take a swig of water and work today. Have fun.
For the 800 run it should be a distance that takes you roughly 3:30 - 5:00 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time.
For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the core. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep.
Stand with feet hip-width apart and take a big step backward. Bend your front knee to lower body and your back knee should lightly tap the floor. All while keeping your upper body upright. Drive front heel into floor to return to starting position. Repeat on the other side.
15 Min AMRAP ( As many rounds as possible )
8 Clean & Jerks
6 Goblet Squats
4 Burpees
The goal on this one is 10+ rounds. Yes, that is a lot of rounds. Yes, it’s going to get spicy. Yeah…whata gonna do? Make sure to use a weight that you can cycle through and not have to break up for at least for the first 4-5 rounds. Try not to blow yourself out and come out too hot in the beginning. Speaking from experience right here!
Try to find a pace in the beginning and stick to it the entire time. Maybe picking up the pace the last 2 mins. Just really go pedal to the metal in the end. But until then, just keep it consistent. Have fun!!
For this movement you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front.
From here you should already be in a partial dip position with the heels down, chest up and the dumbbells on the shoulder. From that position drive the power from the legs into the dumbbells to POP them off of the shoulder. Drive the dumbbells UP until the arms are locked with the biceps by the ears at the top! Lower completely back down to the floor or hang position to start the next rep.
For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the core. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep.
Begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
5 Rounds
10 Slide Round House - Right leg
10 Slide Side Kick - Right leg
10 Slide Hook - Right leg
10 Squats
20 Stag Jumps
10 Slide Round House -Left Leg
10 Slide Side Kick - Left Leg
10 Slide Hook - Left Leg
10 Squats
20 Stag Jumps
During all kicking reps, you will be holding a weight on your chest of shoulders.
5 Rounds - Every Round is 4 Mins.
2 Min Bag - 1 min point sparring - 1 min kickboxing
10 Burpees
30 Sit ups
Remaining time is rest
WEEK 33 WORKOUTS
Run 800m
8 Rounds
10 Burpees
20 Air Squats
Run 800m
The run is just long enough to not know any better and just go hard! Once you find yourself on the burpees / air squats. Give yourself a goal to finish a certain amount of rounds / reps before you rest. My goal was 5 straight rounds before I took a 20 second breather. SO SET A GOAL!! AND STICK TO IT!! Your job after that is to just go. It’s going to burn….but so what. Your almost done.
For the 800m run it should be a distance that takes you roughly 3:30 - 5:00 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time.
On the Burpee begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
On your air squat, squat down until your thighs are parallel with the floor. Your arms will still be out in front of you. Keep your chin up and eyes straight. Push your knees to the side to keep your hips open. Toes should always be facing forward.
Run 400m
100 - Goblet Squats
100 - Push Ups
Run 400m
100 - Sit Ups
50 - Burpees
So you’d be completely correct if you’d think this workouts going to be long. Try your best to keep it under 20-22 minutes. Make sure to get a real good stretch/warm up before hand. Start the first 400m a bit faster then normal. That should get those legs ready for the goblet squats.
Make sure to break up the push ups sooner then later. Small sets of push ups will keep you in the game longer then you think. So sets of 5-10 wouldn’t be out of the question. Especially cause you know those evil burpees are coming up soon.
The next 400m run should be a bit slower then the first. Yeah..100 goblet squats will do that to you. As soon as you get back, go right into the sit ups. Do it!! Sets of 20-25 should be the goal.
Look....no one like burpees. And if you say you do. You’re crazy. Hehe. I like to do 10 at a time and then simply switch directions. Face North, 10 burpees. Face East, 10 burpees..etc.
For the 400m run, it should be a distance that takes you roughly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time.
For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the core. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep.
For the burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
-2 Complete Rounds-
Run 200m
5 rounds of
5 Burpee Jump Overs
10 V-ups
Run 400m
5 Rounds of
5 Burpee Jump Overs
10 V-ups
Try to finish within 18 minutes.
The mixture of 100 burpee jump overs, 200 v-ups and the Texas heat is a spicy one. Don’t take this one too lightly. It’ll burn ya.
Start off with a 200m run. Nothing too crazy. No need to sprint on this one. You’ll get plenty of warm up from what’s coming next. Jump right into 5 Rounds of Burpee jump overs and v-ups. When you complete 5 rounds, you should have completed 25 burpees and 50 v-ups. Great!! First half of the round is done.
Hit that 400m run with a little more gusto than the first 200. You should be warmed up and really starting to put that foot on the gas. Once you’re done with the run, complete another 5 rounds of Burpee jump over and v-ups.
Congratulations…you’ve completed one round. Time for another one. So get at it!! Have fun.
If you’re just starting on the program, make sure to cut everything by half. If not more. The goal is to get started and more IMPORTANTLY…come back tomorrow.
For the 200m run it should be a distance that takes you roughly 1 min - 1:20 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place to run, you can do taps or jump rope for the same amount of time.
On the burpee jump over, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop over an object. I used a sandbag. Turn around, face the sandbag and perform the movement again.
7 Rounds
2 Mins Bag
10 Strict Front raise
10 Curls
10 Strict Press
25 V-ups
Heres the kicker!! Try to finish this workout in less than 28 minutes. You can’t do anything about the 2 min bag. That just means you have to finish the 10-10-10-25 reps in less than 2 mins. Be strict on yourself and don’t cut the reps short. This one hurt a bit. Go hard on the bag also. The bag work should not be considered “rest”. This is a burner. Have fun!!
100 Wall Round House Kicks (Right & Left)
10 Lungesters
100 Wall Side Kicks (Right & Left)
80 Wall Round House Kicks (Right & Left)
10 Lungesters
80 Wall Side Kicks (Right & Left)
60 Wall Round House Kicks (Right & Left)
10 Lungesters
60 Wall Side Kicks (Right & Left)
40 Wall Round House Kicks (Right & Left)
10 Lungesters
40 Wall Side Kicks (Right & Left)
20 Wall Round House Kicks (Right & Left)
10 Lungesters
20 Wall Side Kicks (Right & Left)
As you can tell…this one is going to kill your legs. And like ALWAYS!!! Don’t give crappy reps. Be strict on yourself.
WEEK 32 WORKOUTS
Run 800m
5 Rounds
15 KB Swings
10 Devil Press
This workout is short enough to really push the pace and check in to that dark and scary place we’re afraid to go sometime. The 800m shouldn’t be a jog but more of a run/sprint. I was hitting about 80% of my sprint, 3/4 of the time and the last quarter I just sent it. Full Go!
Get your mind right as soon as you get back in from the run. Try to get your hands on the KB for a few good reps. About 8-10 reps would be fantastic before you find yourself taken a good size break. Stay consistent with your rep time and your rest between those reps. Resting for longer periods of time is not the goal! Hitting a rep goal before you take a break is key. The bigger key would give yourself a big freaking goal. Finish a complete round or hit 10-12 good reps before you put the weight down and take a 10-15 second breather.
It’s 5 rounds!! Just Push It!!! Shut your mind off. Check in and have some fun. Good Luck.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch. The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
Run 800m
8 rounds
20 Lunges w/weight
Run 200m
For the run it should be a distance that takes you roughly 3:15 - 5:00 depending on your running ability. There should be no sprinting during this run but still don’t drag it out longer than normal. Keep a good steady pace throughout the run, knowing you’re getting right into those lunges as soon as you’re done.
Break up the lunges way before you think you need to. You have a total of 160 lunges and another freaking mile of running at this point. Yeah! Break it up. I made it a goal to not break at all during the run. As soon as the 20th lunge was completed, I took off. As soon as I got back, I took no time “to get my mind right”. I picked up the weights and did 10-15 lunges. Mini goals are the key. Have a great time with this one.
While holding the weight on your shoulders, sides or back. Stand with feet hip-width apart and take a big step backward. Bend your front knee to lower body and your back knee should lightly tap the floor. All while keeping your upper body upright. Drive front heel into floor to return to starting position. Repeat on the other side.
5 Rounds
In a 4 minute window
Run 200m
15 Front Squats
15 Push Presses
10 Push Ups
Run 200m
Full Tilt!! Every round is a full on sprint. No holding back on this one, guys.
Start at 0:00, Run 200m and go straight into your front squats and push presses. Both movements will use the same weights so do yourself a favor and not go TOO Light. I was using 35 DB for this workout. After hitting your 10 push ups get your butt up and sprint the next 200m. Your goal is to finish your second 200m at 2:00-2:30.
The first two rounds should feel good and your mindset should be pretty positive. Something happens in that pesky third round. Haha. That damn third round!! Stay consistent and keep it in your head….I’m supposed to feel tired. I’m supposed to be breathing hard. My legs should feel like jello. All Is Good! Kick ass and have fun with this one.
Front squats with DB make sure the dumbbells are resting on your shoulders with elbows high! Keep the chest up, belly tight so you don't overextend the back. Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Lead with your chest with elbows high and stand all the way up.
For the push presses, weight will start on your shoulders. Slightly bend your knees, dip and drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and repeat.
A push up done laying with face, palms and toes facing down, keeping legs and back straight, extending arms straight to push body up and back down again. You can modify by placing your knees on the floor, in replace of your toes and perform the exercise the same way.
5 Rounds
10 Hook Round / Body Fake / D-Side
10 Ninja jump / Jump over
10 Double side / Body Fake / Jump Back Kick
30 Stag Leaps
90 second rest
4 Rounds
2 min Bag
15 KB Swings
15 Hand Release Push Ups
15 Strict Press
There is no rest during this workout. Once you start, you’ll be going 4 rounds straight. Your goal is to finish the workout in under 18 minutes! Have fun.
WEEK 31 WORKOUTS
Back to the BKI Vault for this week. Have Fun!!
14 minute EMOM (every minute on the minute)
-3 Burpees
-7 Squat Cleans
Don’t let the simplicity of this workout fool you. Try to move fast, efficient and smooth through the movements. But always remember technique over everything. Try to hit the :30-:40 second mark on the work time. The first few rounds should be “easy”. By the eighth round…..should get a bit spicy. The weight of the dumbbells should be somewhat heavy. I worked with 40’s. Have fun!
For the burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
For the squat cleans with the Dumbbells will start on the ground. Your feet are under your hips and the hands are outside of the legs. Heels are down. Knees should be slightly bent with the chest up. Lift the weight by digging the heels into the ground and lifting the chest. Keep the arms straight as you stand. Once past the knees, stand straight up and shrug. Avoid swinging the DB’s out and away or shifting to the toes. Pull yourself UNDER the Dumbbells and catch in a solid front squat position. As you are pulling down pull the elbows around and through FAST! Dumbbells should land on the shoulders with the elbows up. Heels down, knees out, chest up, butt lower than the knees, belly tight. Stand to complete the lift. If you are new to squat cleans in general - you may do a power clean + front squat.
20 Minute AMRAP (as many rounds as possible)
-50 Jump Rope Singles
-15 KB Swings
-10 Box Jumps
-20 Sit Ups
This one’s just a straight burner! As soon as you start the clock…GO!! The only slowing down during this workout should be for the box jumps. You know, so you don’t fall off or miss the box completely. Other then that, you push it!! North of 7-8 rounds is doable. SO DO IT!!! Have fun with this one.
Single unders are one pass of a skipping rope under your feet. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For your Box Jump stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time too reset to your starting position.
7- Rounds
-7 Burpees
-14 V Ups
-14 Goblet Squat
The deciding factor of “this is an easy workout” or “Holy Moly my life hurts” is going to be the weight of the goblet squats. You wanna have an easy workout? Stay in bed!!! Dust off those heavy weights and hit this workout hard!! Have Fun!!
On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep
16 minute EMOM
(every minute on the minute)
Odd minute: 5 reps of- Burpee / Back step around pad / Blitz
Even minute: 5 reps of- Burpee / Front step around pad / Blitz
5- Rounds
10- Box Jumps
10- Double Round Kick / Step Back D-side
10- Jumping Lunges
10- Fake Kick / Step Back Quick Reverse
WEEK 30 WORKOUTS
60 DB Power Snatch (alternating)
30 DB Facing Burpees
REST 5 Min Before PART 2
PART 2
30 DB Facing Burpees
60 DB Power Snatch (alternating)
For the dumbbell snatch you will use a single dumbbell. It will start between the feet and you will grip the dumbbell with one hand. Make sure the heels are down, chest is up, arm is straight, knees are bent but chest is over the dumbbell. You will stand by digging the heels into the ground and lifting the chest. Keep the arm straight! Stand up hard and fast shrug the shoulder, pull the elbow high and outside, and then punch the dumbbell up! Get the bicep by the ear to lock out. Switch hands with each rep. So you will do 60 total (30 per arm).
For the DB facing burpees you will touch the chest and thighs to the ground facing your DB. Jump or step your feet in and then jump over!!
3 Rounds
Run 400 Meters
20 DB Thrusters
20 Supine Toe Touches
20 Renegade Rows with Push Up
For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/taps to a low target.
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep core tight and finish locked out overhead - biceps by the ears.
For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your core tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back.
Each rep of the renegade row will be push up + row right + row left.
For the push up I want to see a rigid body position. No sagging hips or snaking. You will keep the core tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.
4 Rounds
10 DB Push Press
20 Single DB OH Lunge Right (Alternating Feet)
30 Double Unders
10 DB Push Press
20 Single DB OH Lunge Left (Alternating Feet)
30 Double Unders
Rest 1 Min Between Rounds
Holy shoulders Batman! Remember to keep your core tight and chest up for all these movements. Make sure you pace for consistency and don't go all out in the first round.
For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Dumbbells are at the shoulders. Chest up. Core tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Core tight.
For the overhead lunges you will only need one dumbbell. You will do the reps with one arm locked out - bicep by the ear and then the other. Keep the core tight and press up!!
If you are unable to do overhead lunges you may sub lunges with BOTH dumbbells at the shoulders.
Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.
Stand all of the way up between reps and alternate FEET with each lunge.
These may be forward stepping, reverse stepping, or walking lunges!
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
Run 1 mile
Bounce back drill
5- Rounds
10 Double side / bounce back / Blitz
20 Push Ups
10 Hook Round / Bounce back / B/H
20 V-Ups
10 Fake Kick / Bounce Back / Q. Reverse
50-40-30-20-10
Guard stance
Back squats
Forward stance
THEN….
150 V-Ups
WEEK 29 WORKOUTS
4 Rounds
Each Round is 3 Min with a 1 Min Rest Between Rounds
In the 3 Min Work Window:
Run 400 Meters
15 Pull Ups
Max Reps DB Squats
Rest 1 Min Between Rounds
Goal: 60 Squats +
Make sure that you can get at least 30-45 seconds each round to perform your DB Squats. With the 60 rep goal and the time allotted, choose a load at which you could perform 15 unbroken squats.
Run should take no more than 2:30 and pull ups should definitely take less than a minute. This means that you should scale accordingly by shortening the run and/or using bands or ring rows for the pull ups so you'll have time for squats.
If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.
For the pull ups you may do strict (lower the number to something you won't really have to break). Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.
Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!
For the squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the core tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.
5 Rounds
40 Bodyweight Lunges
Run 200 Meters
20 Push Ups
Run 200 Meters
No weight needed!
Simple ain't easy! Try to keep a consistent pace and keep moving on the runs. Goal is to keep rounds under 5 minutes so if the run is taking longer than 90 seconds, feel free to shorten it.
For the 200m run, you're working with about 60-90s. If unable to run due to space or weather purposes - 60 seconds of doubles/singles/low step ups/Mtn Climbers/taps to a low target.
You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side.
If scaling for injury, you may try step ups instead of lunges. Only choose this option if you can perform them pain-free.
For the push up I want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your core. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
Go to knees or an elevated push up if you need to.
5 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
9 DB Deadlifts
6 DB Hang Power Cleans
3 DB Shoulder to Overhead
Rest 1 Min Between Rounds
Goal: 4 Rounds +
Choose a load at which you could complete one round of the AMRAP in about 45 seconds and not be smoked.
For the deadlifts the DBs will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight, chest is up, core tight, and back is flat for the entire lift and return to floor. To lift the DBs, drive the heels into the ground and lift the chest. Stand all the way up at the top.
To lower - reach the butt back. Keep the chest lifted and core tight. Allow the DBs to travel in a straight line to the floor.
The DB hang power clean starts at the top of a deadlift. Bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high. Rotate elbows around in front FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.
For shoulder to overhead I recommend a push press or push jerk. DBs starts on shoulders with elbows high. Feet are between hip and shoulder width apart. Chest up. Core tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Core tight.
4- Rounds
Each round will be a 4 minute AMRAP ( As Many Rounds as Possible) after every round you will have 90 seconds of rest.
10- Thursters
10- Fake / Quick Reverse
10- Burpees
10- Double Drag Hook - Reverse
Try your hardest to be consistent on your rounds on this workout. It’s crazy simple to fall off on the third and fourth AMRAP round. Stay focused and do not count “crap” reps. Try to complete 3-4 solid rounds per AMRAP. That’s 12-16 Rounds!!! Wow!! Enjoy.
6- Rounds
2 min- Bag. (Hands and Kicks)
10- Front squats with weight
10- Box Jumps
Be very consistent with the rest in between rounds. NO MORE then 45 seconds. Find a weight that you will struggle but not break form with. This should not be easy.
WEEK 28 WORKOUTS
PART 1
1 ROUND
30 TOES TO BAR
30 POWER CLEAN
30 JUMP OVERS
REST 3 MIN BEFORE PART 2
PART 2
2 ROUNDS
15 TOES TO BAR
15 POWER CLEAN
15 JUMP OVERS
REST 3 MIN BEFORE PART 3
PART 3
3 ROUNDS
10 TOES TO BAR
10 POWER CLEANS
10 BOX JUMP OVERS
Ok, here we go! Now, technically - you should be able to go faster on the 3rd one if the lower number allows you to do unbroken sets. Problem is you need to be fast in your transitions and also you will be tired from the first 2! Which will be your fastest round? Don't hold back and find out what you've got in the tank!
For the toes to bar - this is 90 total reps. So if you think that 30 in the first part will take you longer than 2 min or so - you may want to sub knees up, v-ups, or regular sit ups even to get the right stimulus we’re looking for in this workout. No shame in that!
For the power cleans - choose a weight where a set of 10 is definitely doable. I don't want you taking long breaks at any point during this workout. If grip and general fatigue slow you down - fine - but it shouldn't be that you are about to fail a rep because the weight is too heavy. For this movement you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front.
For the jump overs - again - it's 90 reps. so choose a height that will allow you to move safely and also to keep moving! We want you jumping over something if possible - so lower the height if necessary. If you are unable to jump you may do 30 step ups!
Part 1:
AMRAP 7 Min
18 KB/DB Swings
12 Jump Overs
Rest 3 Min Before Part 2
Goal: 4 + Rounds
Part 2:
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
12 KB Swings
8 Jump Overs
Rest 2 Min Before Part 3
Goal: 4 Rounds +
Part 3:
3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 KB Swings
4 Jump Overs
Goal: 4 Rounds +
Oh man - the swings and jumping are going to add up! Keep good positions on the swing and don't allow them to get sloppy when you are tired. Make sure that you are confident with the jump over height- even if that means you will be jumping SIGNIFICANTLY lower than what is your usual height for jump overs.
The way this works is you will do the 7 min AMRAP - of 18/12 that is part one. Rest 3 min. Then the 5 Min AMRAP of 12/8. That is part 2. Then rest 2 min. Then a third 3 min AMRAP of 6/4 for the third part.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Core tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the core tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down! If Full KB swings aren't in the cards today feel free to swing to eye level only for a sub.
AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
2 Dumbbell Snatch (Alternating)
20 Mountain Climbers
4 Dumbbell Snatch
20 Mountain Climbers
6 Dumbbell Snatch
20 Mountain Climbers
8 Dumbbell Snatch
20 Mountain Climbers
...
Keep adding 2 Dumbbell Snatch for as far as you can get - as many total reps as possible in 12 min.
Goal: Through the round of 18 DB Snatch +
12 minutes feels a lot longer when we are following an ascending rep ladder! So don't get crazy out of the gate.
Stick with an initial pace on the dumbbell snatches at which you still be unbroken by the round of 10.
Make sure you are breathing continuously during the mountain climbers!
For the single DB power snatch the dumbbell will start on the ground. You will have your feet under your shoulders with the dumbbell between the feet and the heels down. You will have a hinge at the hip and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep.
Scale the snatch to a hang or a DB/KB swing if unable to keep a flat back when pulling from the floor.
For the mountain climbers, start in a plank position like the top of a push up. Hands just outside shoulders. Keep your core tight. Bring one knee in toward the chest. Step or jump that foot back as the other knee comes up. Keep your butt in line with your shoulders. Every time a knee comes up it counts as a rep. So right knee = 1 rep. Left knee = 1 rep.
Run 1 mile
5 rounds
10 Jump Overs
8 Fake Kick / D-Side
10 Lateral Jump Overs
8 Double Side / Side-Hook
20 V-Ups
Run 1/2 mile
3 Cone Drills
50 reps each of 4 Elite Training Fakes
-Body Fake
-Push Fake
-Kick Fake
-Wall Up Fake
Then..
100- Push Ups
200 - Sit Ups
300 - Air Squats
WEEK 27 WORKOUTS
BACK TO THE BKI VAULT FOR THIS WEEK. ENJOY!
8- Rounds
12- Push Press
10- Power Cleans
8- Box Jumps
Start this workout by choosing a weight that’s MAKES you rest every 1-2 rounds. You should not be able to perform 3-5 rounds without rest. And for sure not all 8 rounds straight. Talk about a leg killer!! By round 4, some sort of numbness should set in on those legs. Lol. Take a step back. Count to 5-10 and get back to it. Bit down, grind it out and finish strong. Have Fun!
For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted. Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Stomach tight.
For the Power Clean, you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front.
On the Box Jump. Stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position.
10 - Rounds
Sprint 200m
10- Burpees
Couldn’t be any easier. Right?? Unlike yesterdays workout. This one you go FAST! As fast as you can knowing not to lose your technique. Sprint, Burpee, Sprint, Burpee, Sprint, Burpee…Go Go Go!! Enjoy this one.
Sprint the 200m and on the Burpee begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
4- Rounds
Run- 400m
15- Power Cleans
10- Box Jumps
Start with an easy pace 400m run. Try to hit the run a bit harder every round. So by your last round, you should be damn near sprinting. On the power cleans keep that chest up and don’t forget to use those legs more than your arms. Have Fun!!
For the Power Cleans, you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front.
On the Box Jump. Stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time too reset to your starting position.
5- Rounds
20- Up & Overs (with weight)
5- Circle toward your chest - Blitz
5- Circle toward your back - Blitz
5- Circle toward your chest- Quick Reverse
5- Circle toward your back- Quick Reverse
20- Up & Overs (with weight)
—Rest 1 Minute—
4- Rounds
10- Ball Slams / Burpees
10- Double Side / Step Back D-Side
10 - Box Jumps
10- Skip Side Kick
—Rest 1 Minute—
WEEK 26 WORKOUTS
30 Dumbbell Squats
20 Dumbbell Push Press
30 Dumbbell Lungesters
20 Dumbbell Push Press
30 Dumbbell Squats
Goal: Under 14 Min!!
Choose a load that you can perform at least 7-10 reps of the squats and push presses at a time. Break up the first set of squats and push presses early and often enough so that you don't fall apart on the lungesters.
For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Stomach tight.
Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the stomach tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and stomach tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the stomach tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!
AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
1 Push Up + Tap + Tap
1 Jump OVER
2 Push Up + Tap + Tap
2 Jump OVER
3 Push Up + Tap + Tap
3 Jump OVER...
Keep adding 1 rep per movement and get as far as possible in 12 Min!
No weight needed today!
Jump Over Height Suggestions:
Men: 22-24"
Women: 18-20"
(You can jump over ANYTHING! A laundry basket, a bench, a stack of pads, a chair - whatever!)
Goal: Over 200 Reps - this is almost through the round of 14s
Think about the pace you will be moving at in the round of 8. Try to start this one at that pace. This will help make sure you don't come too hot out of the gate!
For the push up + taps we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.
If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps.
For the Jump Overs, use a bench, box, hamper, a stack of body shields or use whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.
If jumping is not an option, go with a heavy Russian kettlebell or DB swing.
Every 2 Min for 20 Min:
Run 100 Meters (50 out - 50 back)
6 Dumbbell Power Cleans
6 Dumbbell Front Squats
6 Dumbbell Jerks
**Go heavy but with the goal of unbroken. You should be getting at LEAST 30 seconds rest per round.
The goal here is to complete each round in 1:20-1:30 at the most. Choose a load you can go unbroken!
100 Meter run should basically be a sprint. If you can't run for any reason, try 30 seconds of burpees, mountain climbers, or jumping lunges!
DB power clean starts with the DBs on the ground outside the feet, which are hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your stomach tight and your back flat.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.
For front squats, dumbbells are resting on the shoulders with elbows high! Keep the chest up, AND stomach tight!
Reach the butt back and lower until your butt is below your knees. Keep the chest and elbows high. Drive your knees out and keep the heels down throughout. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - stand fully for each rep.
For Push Jerks, the DBs will start on the shoulders with the elbows in front. Your feet are under your hips and your heels are down. Stand tall, stomach tight.
Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the DBs. Think of pressing the weight up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).
Progression of your Quick Reverse: 10-1
Quick reverse
Fake kick / Reverse
High Round / Reverse
Body / Helmet
Defensive Touch and Go
40’s
Body Helmet
Double Side / Q. Reverse
Blitz
Side / Hook-Round
Q. Reverse
D-Side
Divide it / Break it down any way you’d like. Should equal out to 240 reps.
WEEK 25 WORKOUTS
Every 2 Min - for as long as you can last: (Up to 40 Min)
Run 200 Meters
3 Pull Ups
7 Strict Press
12 Air Squats
Goal: 10 Rounds + (20 Min)+
The way this works is when the clock starts you have 2 min to complete a 200 meter run, 3 pull ups, 7 push ups, and 12 air squats. If you finish the work before 2 min is up - you get to rest until the next 2 min window starts. Keep repeating that every 2 min until you can no longer keep the work under 2 min - OR you hit 40 min!
The run should take less than a minute, so shorten the distance if needed.
If you can't run due to space/weather, :45-1:00 of toe taps, low step ups, single/double unders, or hop overs will be a great option.
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.
On the shoulder press, weight will start on your shoulders. Slightly bend your knees, dip and drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and repeat.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
To maintain these good positions throughout, you may need to go from the knees or elevate your hands.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
10 Rounds
8 Dumbbell Power Clean & Jerk
8 Weighted Sit Ups
Goal: Under 14 Min
DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep. Slightly bend your knees, dip and drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and then lower the weight back to the ground for the next rep."
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
If weighted situps aren't happening, use a lighter weight or do regular situps without the weight.
20 Min AMRAP
As Many Rounds and Reps as Possible in 20 Min
30 Mountain Climbers
15 KB/DB Swings
10 Box Jump Overs
On your Mountain Climbers you will start in a plank/top of push up position. You will bring one knee up to your chest/armpit - then back down and switch. Each time a knee comes up it counts as one rep. So for your set of 30 you end up doing 15 per side.
For the KB/DB Swing you will hold your weight with both hands. You will deadlift the weight up to the hips - between the legs. Hinge forward at the hips but keep the chest lifted. Keep the heels down and bend the knees slightly - pull the weight back between the legs with straight arms. Stand up hard and fast driving through the heels. The weight will become weightless. Keep the stomach tight and heels down and guide the weight up over your head getting your biceps by your ears at the top.
Gravity to bring the weight back down. Keep the chest up, stomach tight and heels down as you pull the weight back between the legs to start the next rep.
For the box jump overs you will want a box that is between 20-24" for Men or between 18-20" for women if possible! If you aren't ready to jump that high - just go lower! If you don't have something to jump on - find something around that high to jump OVER!
If you can’t jump over anything due to injury or just not that confident. Try a step up or a box jump.
3 Rounds
10 circle back & chest - Q. Reverse
30 Push Press
10 circle back & chest - Side / Hook / Round
20 Thrusters
10 circle back & chest - Blitz
10 Lungsters
2 Min rest between rounds
5-Rounds
2 mins- Kickboxing on Bag / or Shadow
10- Power Cleans
20- Weighted V-Ups
WEEK 24 WORKOUTS
4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
12 Farmer Lunges
6 Push Press
Rest 1 Minute Between Rounds
So you'll work for 3 minutes, then rest for 1 minute, four times. I want you to be fairly consistent with your reps for each AMRAP. Choose a weight that will allow you go unbroken most or all of the way. The idea is to go hard for 3 minutes so the weight should allow you to get at least a round every minute.
For the farmer lunges, dumbbells or KBs will be held at the sides. Keep your chest up with a slight retraction of the shoulders. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward or back so that the heel of your front leg is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.
You can modify by switching to a single dumbbell or KB held in the goblet position or even unweighted unweighted lunges.
Sub farmer, goblet, or unweighted step ups if that feels better on the knees.
For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Stomach tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Stomach tight.
4 Rounds
Each Round is to Be Performed
as Fast as Possible
20 Weighted Step Ups
20 Devil Press
Rest 2 Min Between Rounds
Set yourself up for 3 minute rounds at the beginning. You are going as fast as you can each round, so expect the times to fall off. Choose a load that allows you to complete the Devil Presses in less than 2 minutes with minimal breaks.
For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
Rather than a DB in each hand, you can lower the weight by holding a single dumbbell or kettlebell at the chest.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
You can also switch this to a burpee + dumbbell or kettlebell swing.
12 Min AMRAP
(As Many Rounds/Reps as Possible in 12 Min)
Run 100 Meters
12 DB Squats
Goal: 8-12 Rounds
Look at holding 1 round every minute to 1:20 or so. OUCH. Choose a load that you can go unbroken most of the way!
Think of the 100m run as fast, but not a full sprint. It should take less than 30 seconds. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 30 seconds of double/single unders, low step ups, or toe taps to a low target.
For the squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.
5 Rounds
20 Goblet Squats
15 Box Jumps
10 Double Side / Q.Reverse
10 Body / Helmets
This ones looks short on paper but seemed a bit long for me. After each round I took a 30-90 second rest. It’s very simple to give “not so good” reps on your karate techniques. Don’t do that!! Even if you go a little slower and the “hurt” lingers longer then you’d like. Do it. Remember, technique and form over speed and power.
4 Rounds
3 min AMRAP - As Many Rounds As Possible
1 min rest between rounds
10 Box Jumps
8 Burpees
6 Double Side / D-Side
6 Hook / Round / Q. Reverse
6 Quick Reverse
WEEK 23 WORKOUTS
30 Dumbbell Squats
30 Toes to Bar
30 Box Jumps
20 Dumbbell Squats
20 Toes to Bar
20 Box Jumps
10 Dumbbell Squats
10 Toes to Bar
10 Box Jumps
Goal: Under 16 Min.
Can you go under 13?
Set yourself up to be able to do at least 10 squats at a time the whole way through.
Choose a version of toes to bar you can do 5 reps at a time, the whole way.
For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
If you need to go lighter, switch to goblet squats with a single dumbbell or kettlebell, or good old fashioned air squats!
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.
You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER
Every 5 Min for 5 Total Rounds
15 Power Cleans
Run 400 Meters
15 Supine Rows/7-10 Strict Pull Ups
Goal: Around 4:00 or Less
Choose a version of the supine row that is challenging enough that you have to break it up in the later rounds, but not so hard you are going to failure.
If you are doing strict pull ups, they should take :45-1 min max to complete.
DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.
For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
You can can also do ring/TRX rows
12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
35 Double Unders
15 KB/DB Swing
5 Reps 1/4 Get Up Right
5 Reps 1/4 Get Up Left
Goal: 5-8 Rounds
Aim for a round every 1:30-2:00. Adjust the jump rope variation accordingly. You'll want to give yourself enough time to get a good set up on the 1/4 get ups and focus on controlled movement.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
The 1/4 get up is just the first couple steps of the Turkish get up.
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.
Other options would be V-Ups, weighted sit-ups or toes to bar.
4-Rounds
-2 min stations-
Jump rope (singles)
Bag / Shadow
Sit Ups
Push Ups
1 minute rest
4 Rounds
7- Side Kick / Step back D-Side
7- Quick Reverse
7- Kick Fake / Hook-Round
7- Side step / Blitz
25 - Push Ups
25- V-Ups
1 minute rest
WEEK 22 WORKOUTS
Back to the B.K.I. Vault this week. ENJOY!
3- Rounds of
20- Clean & Jerks
Run 400m.
Being that this workout is only 3 rounds. I decided to go a little heavier with the weights and used 50lbs DB. I would do five reps. Put the weight down, step back, count to five and perform another five reps. The key like in pretty much all the workouts is consistency. Hit whatever target you put for yourself. Take a few seconds to recover and do it again. One the 400m run, no joke, it sucks! If you really push yourself. It can hurt pretty good. SO PUSH YOURSELF!! Its only 3 rounds of suck….you’ll be fine.
For the Clean & Jerk movement you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front.
From here you should already be in a partial dip position with the heels down, chest up and the dumbbells on the shoulder. From that position drive the power from the legs into the dumbbells to POP them off of the shoulder. Drive the dumbbells UP until the arms are locked with the biceps by the ears at the top!
Lower completely back down to the floor or hang position to start the next rep.
For the run, it should be a distance that takes you roughly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time.
10-1
-Lungesters
-Burpees
Is this it?? Just two movements?? Uhhhh yep! Don’t judge this book by its cover. This one is going to destroy your quads. Now go heavier than usual. Don’t cut yourself short on the weight. You should work with a weight that will make you contemplate on changing the weight after the 4th-5th rep. Don’t! Stick with it. Break up the Lungesters if you have to but there’s no reason to do so on the Burpees. You don’t have to sprint on the burpees but don’t stop completely. On the last movement on the lungester (the thruster). Make sure to lock out completely on the press, bring the weight back to the rack position (on your shoulders). Pause for a second and then go into the next rep. I found myself losing my balance wanting to go faster into the next rep. Not worth it. Take your time, keep your balance and don’t get hurt. Try to go sub -10 minutes.
Start the Lungester by standing with feet hip-width apart and take a big step backwards or forwards. Bend your front knee to lower body and your back knee should lightly tap the floor. All while keeping your upper body upright. Drive front heel into floor to return to starting position. Repeat on the other side. Reposition yourself with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise. Remember that 2- lunges and 1- Thruster equals 1 Lungester.
For the Burpee begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
5- Rounds
Every round has a 3 minute time cap.
Sprint 200m
10- KB Swings
6- Burpee Jump Overs
So every round will start with a 200m sprint. And yes, its supposed to be a sprint. 100%, full out. The goal of this workout is to hit the pedal to the metal and try your hardest to finish each round at the 90 second mark. A 1 to 1 ratio to work and rest is ideal, so go go go on this one. Whatever time is left from the 3 minutes on your last burpee jump over will be considered your rest. And you have to take the rest!! Don’t work 5 rounds straight through. So if you finish at the 2 minute mark. You’ll have one minute rest. You finish at 2:30. Well then you only have :30 seconds of rest. If you’re going as fast as you can, usually form and technique gets lost in the mix. DON’T LOSE FORM!!! Sacrifice a few seconds to stay under control. So that means the KB goes all the way up on the swings and you jump off of two feet on the burpee. FYI: Our BKI Blackbelt team and I did 7 rounds. Just putting it out there. Have Fun!
18 minute AMRAP (As Many Rounds as Possible)
80- Jump Rope Singles
7- Double Round Kick / Quick Reverse
7- Wall Up / Blitz
7- Fake Kick / Quick Reverse
Your goal is to not stop at any point during this workout. A 5+ round goal is what you should be aiming for. Really sell your fakes at the beginning of every technique. Make sure to circle the entire bag and don’t get comfortable and stay put in one position. Circle, be smooth and calm and hit hard when you connect on the bag. As soon as you finish the last rep of the Fake Kick / Quick Reverse. Go right back into the Jump Rope Singles.
2 Rounds
-each round is-
2 mins- Bag Work
5- Fake / Body Helmet
5- Fake / Blitz
5- Fake / Quick Reverse
2 mins- Bag Work
7- Fake / Body Helmet
7- Fake / Blitz
7- Fake / Quick Reverse
2 mins- Bag Work
10- Fake / Body Helmet
10- Fake / Blitz
10- Fake / Quick Reverse
-Rest 3 minutes-
Alright. Pack a lunch cause this one’s a bit long. We’re ending the week with a marathon so get comfortable. Each round will consist of three separate parts with no rest until each section is finished. You will begin with 2 minutes of hitting the bag. Work on your point and continuous sparring here. If you don’t have a bag. Work on shadow sparring. After you finish 2 minutes on the bag, start on your sets of 5’s. Take your time on each rep. There is no prize if you finish all 15 reps in under a minute. Sell each fake hard and work the ring. Once done with the 5’s. You get back to the 2 minutes of point or continuous on the bag and then perform 7 reps of each technique. Then 2 minutes bag and then 10’s. Once you’re done with the 5’s, 7’s and 10’s. Take a 3 minute break and then do it all over again. Have Fun!!
WEEK 21 WORKOUTS
Part 1
(Make sure you see part 2 below!)
10 minute AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)
10 Box Jumps
10 KB/DB Swings
10 Weighted Sit Ups
Goal is 7-10 Rounds!!!
Rest 2 Min Before Part 2
Part 2
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
10 Box Jumps
10 KB/DB Swings
10 Weighted Sit Ups
Goal is 4-6 Rounds
For the box jumps choose a height that allows you to land safely but requires you to stay focused! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
If you are not comfortable going overhead, just go to shoulder/eye level and back down.
You can do anything you want with your feet in the sit ups. What I’m looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
If weighted situps aren't happening do regular situps without the weight.
40 Front Rack Lunges
100 DB Snatch
40 Front Rack Lunges
Goal is Less then 10 minutes.
First things first! Don’t go too light on this one. Super simple one today guys!
The lunges may be walking, in place stepping forward or in place stepping back! You will hold the dumbbells on the shoulder for this workout.
No matter which way you choose make sure the back knee kisses the ground (not SLAMS into) and the step you take is long enough that the front heel stays on the ground throughout. Alternate legs with each lunge and stand all the way up each time!
For the dumbbell snatch you will use only 1 dumbbell and alternate arms each rep.
Pull the dumbbell from between your feet with a straight arm, slight bend in the knee, heels down! Stand and finish with the legs fast! Shrug then pull the elbow high and punch the dumbbell up! You can also pull yourself slightly under the dumbbell as well.
4 Rounds - Rest 2 Min Between Rounds
20 Squats
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Squats
No weight needed!
Goal: Under 4-5 Min or Less Rounds
Pretty simple here guys. The goal is to keep each round under 4 min so choose the appropriate pull up and push up style to get through those in less than 1 min or so each.
For these squats, keep the chest up, but do not overextend the back. Keep the stomach tight!
Reach the butt back and down trying to keep the chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest. Stand fully for each rep.
For the pull ups - the best options for this workout today are strict (lower number to 10 if needed to keep time), kipping, banded, or bar/ring/band row. Jumping is an option but is a lot of leg if you do that version.
Make sure that you choose a version that is difficult for you. These do NOT have to be unbroken, but you should be able to complete them in about 90 sec or less each time.
For the push ups make sure you keep proper form by keeping your belly tight and a rigid body position throughout. Touch chest and thighs completely at the bottom. Lock out all of the way at the top. No snaking, hip sagging, or high butts! Go to your knees if you need to in order to keep moving and finish these in a min or less!
For the sit ups you will touch the ground behind you and come up and touch your toes at the top. Do whatever you want with your feet!
5 Rounds
4 Lungesters (Heavy) - R&L Lunge + Squat + Press
5 Hook / Round
4 Lungesters (Heavy)
5 Double Side / Round
4 Lungesters (Heavy)
5 Hook / Round
4 Lungesters (Heavy)
5 Double Side / Round
1 Min Rest between Rounds
5 Rounds
12 KB Swings
6 Wall Up / Body Helmet
12 Strict Press
6 Fake Kick / Reverse
24 Push Ups
Rest 1 Min Between Rounds
Week 20 Workouts
16 Min E2MOM - Every 2 Minutes On The Minute -
10 DB Clean
10 Box Jumps
For the DB Clean you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front. Carefully bring the DB’s back to your hips, dip by bending the knees and hinging slightly at the hips. Touch one/two heads of the DB on the floor and repeat.
For the Box Jumps stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position.
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
Run 200 Meters
6 Pull Ups or 10 Burpees
10 Push Press
For this workout choose a weight that you don't forsee yourself having to break too much if at all on the push press. BUT DON’T MAKE IT TOO LIGHT! Make yourself work.
The run distance should take roughly 50 Seconds to 1:15. If you are unable to run for space or weather reasons - you may sub 1 min of single/double unders or even 1 min of a lower (like 12") step up.
For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Dumbbells are at the shoulders. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.
11 Rounds
13 Dumbbell Squats
9 Jump Overs
So...first things first. Pace yourself on this one.
For the dumbbell squats choose a weight that you think you will try to do all 13 unbroken each time. If you end up having to break them a little bit toward the later rounds - that is ok, but this weight should be relatively light for you.
For these reps the dumbbells will be at or on the shoulder. Reach the butt back and down, keep the heels down, drive the knees out, fight to keep the chest up. Butt should be lower than the knees at the bottom. Stand all of the way up at the top of each rep.
For the jump overs the goal is to jump COMPLETELY over something! So find a height and object you are comfortable with. You can even just set up a broomstick between 2 chairs or something! Get creative! If possible, this should be higher than just your bar with the plates on it.
Thursday
Run 800m
Then....
5 rounds
15 KB Swings
15 Decline Push Ups
15 Incline Push Ups
2 mins Bag Work (Only Hands)
Then....
Run 800m
5 rounds
10 Push ups
10 Sit ups
10 Squats
Then...
10-1
Hook / Round House / Hop Back / Quick Reverse
Fake / Side Step / Body Helmet
Then..
5 rounds
10 Push ups
10 Sit ups
10 Squats