Copyright © 2024 The Grove Fitness | Powered By 
Monday
InTheGym
Every 3min. x 10 Rounds:
12/10 Cal Bike
200 m run
3 Power Clean and Jerks (Climbing)
For you to RX this you have to finish every round. Start your weights at something pretty hard right out the gate. 60% range should do it... Then begin to add from there. You may add a little something every round or make big jumps every 2-3 rounds is fine too. This is only going to be as hard you make it, so don't slack.
AtHome
"Macho Man... Daily D Style"
EMOM for as long as possible...
4 DB Power Cleans 45/30s
4 DB Front Squats
4 DB Push Jerks
**Stop at 20min. regardless
TUESDAY
InTheGym
4-5 Sets in a 18min. Window
6-8 Heavy db step ups
immediately into;
6-8 Heavy Deadlifts
Rest 2min. Between "Working" Sets.
AMRAP 15min.
25 Ballslam 25/20
25 reverse sit ups
50 Overhead DB Squats
25 Box Jumps 24/20
25 Ballslam 25/20
*Yes, you have to do 25 Ballslam again to start the 2nd round, so 50 in a row.
*Can you finish the second round?
AtHome
Just some old school bodyweight today :)
For Time:
10 Pull-Ups
20 Push-Ups
30 Sit-Ups (anchored)
40 Air Squats
1min. Rest
Repeat for 5 total rounds
Wednesday
InTheGym
35min. to finish...
1 Mile Run
immediately into;
5 Rounds:
10 DB Bench Press 50/25s
10 Pull-Ups
immediately into;
2000m Row
immediately into;
5 Rounds:
10 Bench Press 50/25s
10 Pull-Ups
AtHome
For Time:
7 Rounds:
10 Alt. DB Snatches 50/35lb.
30 Double Unders
immediately into;
5 Rounds:
10 Burpee Deadlifts 50/35lb.
15 Toes-To-Bar/ reverse sit up
Little nastier than it seems ;)
Thursday
InTheGym
17min. to work up to a heavy complex of:
2 Front Squats + 2 Push or Split Jerks
*The entire complex is 1 rep
*Do as many sets as time allows for
*Rest 90sec between sets
17min. to get as far as possible...
5 Rounds:
15 Snatches 75/55lb.
30 Double Unders
immediatley into;
AMRAP in remaining time...
15 American KB Swings 70/53
15 Sit-Ups (Anchored on KB)
30 Double Unders
PLEASE DO NOT DROP the bar until it hits your waist. #savethe10s
AtHome
In Teams of 2!
Have a friend nearby or get them on FaceTime or Zoom! This is going to be a SUPER fun day!
50 Rounds:
5 Air Squats
6 Jumping Lunges
7 Push-Ups
You must compete the entire round before your partner can go! You will both be doing 25 rounds each!
Need to scale it? Or want to do it with a friend who doesn't have much training experience? No problem! Just have them do 3/4/5 or even 2/3/4 on the reps! You keep yours as is :)
Have fun!
Friday
InTheGym
5 Rounds:
3 Power Cleans
Immediately into;
200m Run AS FAST AS YOU CAN!
Rest 2min. Between Rounds
Details:
1.) I want you first set of cleans to be like 70-75% effort, so heavy. Singles with good form. No touch and goes.
2.) The Run is a SPRINT
3 Sets:
15 Barbell or DB Hip Thrusts (Building)
200 Meter Double KB Carry*
Rest 90sec. between sets
*** On the Double KB Carry:
Meters 0-100 - Left KB in Front Rack, Right KB in Hang
Meters 101-200 - Right KB in Front Rack, Left KB in Hang
15min. to finish this butts and guts section :)
AtHome
10-9-8-7-6-5-4-3-2-1
Single Arm Bench Press (right)
Bent Over Row (right)
Single Arm Bench Press (left)
Bent Over Row (right)
Ret 3-4min.
10-9-8-7-6-5-4-3-2-1
DB Front Squats 45/30s
DB press