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On The Minute Warm Ups

This document outlines a 7-day training program with daily workouts focused on strength, metabolic conditioning, and mobility. Day 1 includes rounds of compound lifts and a 18-minute AMRAP circuit. Day 2 has an EMOM circuit, prowler work, and a 1-mile run. Day 3 focuses on snatch variations and air bike time trials. Day 4 is an active rest day. The remaining days consist of additional circuits, lifts, and runs/rows with the goal of improving overall fitness.

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orca
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137 views5 pages

On The Minute Warm Ups

This document outlines a 7-day training program with daily workouts focused on strength, metabolic conditioning, and mobility. Day 1 includes rounds of compound lifts and a 18-minute AMRAP circuit. Day 2 has an EMOM circuit, prowler work, and a 1-mile run. Day 3 focuses on snatch variations and air bike time trials. Day 4 is an active rest day. The remaining days consist of additional circuits, lifts, and runs/rows with the goal of improving overall fitness.

Uploaded by

orca
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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13.

“On The Minute Warm Ups”

NEW focus for weekly Warm Ups

10 Mins

Min 1 Cardio Based Movement (Row, Bike, Ski, Dubs,


ect)
Min 2 Upper Body Mobility
Min 3 Cardio Based Movement
Min 4 Lower Body Mobility
Min 5 Lower Body Mobility
Min 6 Cardio Based Movement
Min 7-10

Rounds of Cindy (5 Pull Ups / 10 Push Ups / 15


Squats)

Have fun with this.

This isn’t set in stone so mix it up as you’d like.


Weakness Warm Up Add-In’s – FINAL WEEK FOR THESE
***You can change these based on your needs***
***NOTICE The FINAL VOLUME INCREASE***

Day 1 - 20/40 Air Dyne Intervals (Hard / EASY)

Day 2 - 1 Mile Run @ 75% Pace

Day 3 - 50 Barbell Thrusters

Day 4 – Focused Mobility

Day 5 – 1K Ski Erg @ 75% Pace

Day 6 - 2K Row @ 1:55 Pace If Possible

Day 7 - Focused Mobility

===
Day 1

1A) 5 Rounds
2 High Hang Squat Clean + 1 Front Squat + Split Jerk
***Rest as needed between sets

2A) Every 2 x 12 Mins


8, 6, 4, 8, 6, 4 Back Squat
***Wave Loading – 2nd wave needs to be HEAVIER than first

3A) 18 Min AMRAP

Complete 5 Rounds
20 Dips (10 Strict + 10 Kipping)
20 Recline Rows
***w/ Feet Set Under Anchor Point and Rings/Straps at
height
20 Wall Balls

Finish Off With Max Cal Row x R.A.T. (Remaining Amount of


Time)

Day 2

1A) E.M.O.T.M, x 12 Mins


1 - DB Snatch x 5 / Arm @ 100
2 - Bear Hug Sandbag Carry x 100 ft @ 120
3 - 2 Legless Rope Climbs
4 - Yoke Walk x 100 ft @ 400

2A) 5 Rounds
100m Ski Erg
100 ft Prowler Push D/B (50 ft each way)
20 GHDSU
***1 Min Rest between rounds

3 Min post 5th Round

3A) 1 Mile Run (YES – This is NOT a typo)


Day 3

1A) Every 2 x 12 Mins


Snatch Balance + 5 OHS
***Ascending loads – start MODERATE – this will be
progressive each week

2A) 30 Cal Air Dyne Time Trial

Rest 5 Mins

3A) 12-9-6
Full Snatch @ 185
36-27-18
T2B

Rest 5 Mins

4A) 30 Cal Air Dyne Time Trial

Day 4 – ACTIVE REST

Day 5

1A) E.M.O.T.M. x 20 Mins


Odd - Front Squat x 2
Even - Thick Bar Strict OH Press x 2
***From A Rack on BOTH

2A) 20 Min AMRAP


5 Bar Facing Burpees
30 ft Front Rack Lunge @ 135
5 Bar Muscle Ups
30 ft Front Rack Lunge

3A) Accumulate 2 Mins In L-Sit Hold on Parallettes


Day 6

1A) 3 Rounds
800m Run
600m Row
400m Ski Erg
***Rest 3 Mins between rounds

2A) For Time - “Diane's Fat Sister”


21-15-9
Strict Deficit HSPU @ 3 Inch
Thick Bar Deadlift @ 275

3A) 5 Rounds Each For Time


5 Double DB Squat Clean @ 70
5 Strict C2B Pull Ups
5 Hang Clean and Jerk @ 185
5 Box Jumps @ 30
***2 Min Rest between rounds

Day 7 – ACTIVE REST!

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