Copyright © 2024 The Grove Fitness | Powered By 
MONDAY
InTheGym
EMOM X 5MIN
12/9 Cal Row
immediately into;
EMOM X 5MIN
5 Deadlifts 315/205+
immediately into;
EMOM X 5MIN
12/9 Cal Row
immediately into;
EMOM X 5MIN
5 Deadlifts 315/205+
*Try and pick something heavy but doable. NO SINGLES. Unbroken sets only. The row is purposely on the easier side.
Rest 5-10min.
15 MINUTE AMRAP
10-9-8-7-6-5-4-3-2-1
Heavy press
1-2-3-4-5-6-7-8-9-10
D-balls #100/#75
AtHome
A.
50 Rounds for Time:
1 Burpee
1 Air Squat
1 Jumping-Jack
1 Sit-Up
1 Handstand Hold (3sec. hold)
B.
With a Running Clock in 20 minutes...
Tabata DB Deadlifts
Tabata Reverse sit up
Tabata DB Push Press
Tabata Sit-Ups (anchored)
*1 minute Rest between exercises
TUESDAY
InTheGym
EVERY 4MIN. X 5 ROUNDS
100 Double Unders
3 Snatches (Heavy as Possible)
Rest 5min.
EVERY 4MIN. X 5 ROUNDS
5 Overhead Squats (Heavy as possible)
immediately into;
8 DB Bent Over Rows on each arm
(Heavy as possible) 70/50+
AtHome
A.
5 DB Squat Cleans 45/30s
30 Double Unders
5 Burpees
Rest 30sec.
Repeat for as many rounds as possible in 20min.
B.
For As Long As Possible
From 0:00-3:00, 2 Rounds of:
10 Push-Ups
10 Jumping Squats
Then, from 3:00-6:00, 2 Rounds of:
12 Push-Ups
12 Jumping Squats
Then, from 6:00-9:00, 2 Rounds of:
14 Push-Ups
14 Jumping Squats
Add two reps to each movement every 3 minutes. Continue following the same pattern for as long as possible.
WEDNESDAY
InTheGym
EMOM x 10
(both in the same minute)
3 Power Cleans (Touch and go heavy as possible 225/155?)
10 Sit-Ups
* This is really hard if you do it heavy enough.
Keep your equipment close by!
Rest 5min
4 SETS
6-8 Bench Press (Heavy as possible)
immediately into;
1min. of max pull-ups
Rest 2min.
Rest 5min. (including the 2min.)
3 SETS
8-10 DB Incline Bench Press (Heavy as possible)
immediately into;
1min. of Russian Twists with 10 lb plate
Rest 2min.
AtHome
A.
3min. AMRAP:
8 Mountain Climbers
8 Push-Ups
8 Hollow Rocks
8 Russian Twists
Rest 1min. Repeat for 5 Total Rounds. (20min. total)
Left + Right = 1 rep on russian twists. Make sure both hands touch the ground on both sides for every rep. No funny business!
B.
10 Rounds:
10 DB Bench Press 50/35lb.
10 DB bent rows
10 DB Russian Twists 50/35lb.
Left + Right = 1 rep
If possible, create a small "incline" on the bench setup. If you do not have a bench, then a floor press is just fine. You may also use a heavier set of DBs for the bench if you like.
THURSDAY
InTheGym
4 SETS
10 Alternating Back Rack Lunges (HAP)
immediately into;
20 Cal Assault Bike Sprint
Rest 3min.
Rest 5min. (Including the 2min.)
4 Sets
10 Single Leg Deadlifts on ea. leg
(with foot on a 15-20” box)
immediately into;
20 “A” Squats
(You need a Rogue brick ideally or a stack of a few 45’s)
Rest 2min.
ARM CIRCUIT - 3 ROUNDS
40sec. of DB Skull Crushers
20sec. Rest
40sec. of Gun Walks
20sec. Rest
40sec. Plank Tricep Extensions
pull-down if you have it
20sec. Rest
AtHome
A.
10 Burpees
10 Burpees
25 Shoulder Taps
10 Burpees
25 Shoulder Taps
50 Lateral Lunges
10 Burpees
25 Shoulder Taps
50 Lateral Lunges
100 Sit-Ups
10 Burpees
25 Shoulder Taps
50 Lateral Lunges
100 Sit-Ups
150 Air Squats
Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. Can you finish it all under 20min??
Shoulder Taps Demo: (Left+Right= 2 reps)
https://www.youtube.com/watch?v=gWHQpMUd7vw
B.
2 Rounds:
Min. 1) Max Floor press
Min. 2) Max burpees
Min. 3) Max bent rows
Min. 4)Max Floor press
Min. 5) 60 Double Unders
Min. 6)Max bent rows
Min. 7)Max Floor press
Min. 8)Max burpees
Min. 9)Max bent rows
Min. 10)Max Floor press
Min. 11) 60 Double Unders
Min. 12)Max bent rows
FRIDAY
InTheGym
4 SETS
6-8 Jerks (HAP)
immediately into;
2min. of “Tabata” Ski Erg (20sec. on x 10sec off)
Go as HARD as you can!
2min. Rest
Rest 5min. (including the 2min.)
3 SETS
8-10 Heavy Hang High Pulls (Basically an upright row but
you can use your hips for momentum)
immediately into;
1min. of later DB raises on the right arm
immediately into;
1min. of later DB raises on the left arm
Rest 90sec.
Rest 5min. (Including the 90sec.)
FOR TIME
150 Russian KB Swings 70/53
*Starting with and EMOM complete 5 Burpees
AtHome
A.
7 Rounds For Time:
400m Run
29 Goblet Squats with (1) 45/30lb DB
Goblet Squat Demo:
https://www.youtube.com/watch?v=Xjo_fY9Hl9w
Hopefully you can get outside today to perform this workout with all that's going on. If not, consider switching out the run for 2min. of single unders.
B.
5min. Running Clock.
30sec. of Jumping Jacks
30sec. of Calf Raises
30sec. of Flutter Kicks
30sec. of Glute Bridge Hold
30sec. of Pike Push-Ups
30sec. of Supermans
30sec. of Plank
30sec. of Reverse Sit-Ups
30sec. of Plank Tricep Extensions
30sec. of a Squat Hold (bottom position)
Rest 1min. Repeat for 3-4 Rounds
Plank Tricep Extensions Demo:
https://www.youtube.com/watch?v=1bjwi_z72sI
Pike Push-Up Demo:
https://www.youtube.com/watch?v=x7_I5SUAd00
Superman Demo:
https://www.youtube.com/watch?v=ISD1UQlJ7kw