Wednesday

CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Metcon (No Measure)

*PROGRAM NOTE — Going forward…Wednesday’s programming will be focused on more athletic / explosive focused type of work. In planning your week, if you are looking to train 4 days a week in a more bodybuilding fashion…day 1 / day 2 / day 5 / day 6 should be your go-tos. If you are interested incorporating the athletic work, add in day 3 as you see fit. FLEX can be a purely aesthetic based program or it can very easily supplement another type of training. For example, I do 3 days of FLEX a week (1 Upper / 1 Lower / 1 Athletic) to compliment my BJJ practice.

FOR QUALITY*

6-4-2-4-6

1 Clean DL + 1 Hang Power Clean**

15-12-9-12-15

Strict Ring Rows

*Complete 6 Clean DL + Hang Power Clean then 15 Pull-Ups, 4 CDL + HPC then 12 Pull-Ups, and so on. Increase the weight of the CLDL + HPC until the set of 2. Then use the same weight in the set of 4 then 6 that you used in the first half.

**1 Rep is CLDL then PC. Show a distinct pause and reset at the bottom of every rep of HPC. These are not touch and go. This is not for time.

FOCUS: RPE 4-5 | Speed is the name of the game on the HPC but control and position are the name of the game in the CL DL. Use a weight that you can control and really feel the movement. For the Ring Rows, break up as needed to complete the reps as strict as possible. Do not create any momentum in the hips. Position your feet in a place that makes doing 8-10 reps a struggle…none of this unbroken and sloppy nonsense.

Bodybuilding

Metcon (No Measure)

4 SETS FOR QUALITY

2:00 Hard Bike, Row, or Run

Immediately Into…

1:00 Ring FLR

10 Tall Box Jumps

15 DBL DB Power Clean (Mod)*

*Set Up in a wide stance and touch both heads of the DB to the ground each time. Hold for clear :01 pause on the shoulders at the top of each rep. Goal is to be able to do the 15 Reps unbroken but challenging.

-2:00 Walking Rest b/t Sets-

FOCUS: Full Body / Explosive / Rotational

Mixed Conditioning

Warm-up (No Measure)

BODYWORK WEDNESDAY

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…

Tuesday

CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Metcon (No Measure)

4 SETS

Max Reps Bodyweight Bench Press

Immediately Into…

8/8 Plate Around the Worlds

Immediately Into

1:00 Plate Overhead Hold

-Rest as Needed b/t Sets-

FOCUS: RPE 6-7 | For BW Bench Press, looking for at least 8-12+ reps. Take the exhaustion from the upper body push into the ATW and Hold. These two movements should tax the shoulders, back, arms, and midline. Try to hold on.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

8/8 Standing DB Strict Press (Mod)

8/8 Standing DB Upright Row (Mod)

2.) FOR QUALITY*

30-20-10

DBL DB Hammer Curl (Mod-Light)

DBL DB Reverse Fly (Mod-Light)

DBL DB Rolling Tricep Extension (Mod-Light)

*Complete 30 of each, then 20 of each, then 10 of each.

3.) 3 SETS FOR QUALITY

20 Hollow Rocks

20/20 Side Plank Hip Taps

-Rest as Needed b/t Sets-

FOCUS: Upper Push / Pull – Arms

Mixed Conditioning

Metcon (No Measure)

TABATA TUESDAY

2 SETS

10 SETS EACH (:30 ON / :15 OFF)

Bike Sprint

-Rest 3:00 b/t Tabatas-

Monday

CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Metcon (No Measure)

1.) 3 SETS FOR QUALITY

5/5 Split Squats*

10-15 Pull-Ups**

10-15 Push-Ups

*No weight on the SS this week. Use this as a primer for the DB FS. Option to elevate front heel. Back foot ball of the foot stays planted.

**Any variety in each set…standard, narrow, wide, or chin-up.

-Rest as Needed b/t Sets-

2.) 7-7-7

1+1/2 Reps of DB Front Squat*

*Start Mod and Increase Weight Every Set. 1 Rep = 1 Squat Down, Stand Up to 1/2, Back Down to Bottom, Stand All the Way Up.

-Rest as Needed b/t Sets-

FOCUS: RPE 6-7 | The triplet gets you warm and some more reps of our core upper body movements. The focus for today is the 1+1/2 squats. Use a weight that challenges you each set but if you can…increase every set. The final 7 reps should be an EXPERIENCE.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

25 Banded KB Russian Swings (Mod-Heavy)

Into…

10/10 Staggered Stance KB RDL (Mod-Heavy)

-Rest as Needed b/t Sets-

2.) 3 SETS

1:00 Weighted Glute Bridge Hold

Immediately Into…

Max Reps Glute Bridge-Ups*

Immediately Into…

1:00 Weighted Glute Bridge Hold

*If you have a band or hip circle, use to create tension above the knees and actively press your knees out during the max reps and holds.

FOCUS: Lower Push / Pull

Mixed Conditioning

Metcon (No Measure)

MONDAY MADNESS

FOR TIME

100 Wall Balls or Light DB Thrusters*

*Every minute (starting at the 1:00 mark) perform 7 Box Jumps.

Sunday – Rest Day Today…Tomorrow We Get After It!

CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Saturday

CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Metcon (No Measure)

1.) 3×7

Push Press (Light-Mod)*

2.) 3×7

Barbell Bent Over Row (Light-Mod)*

3.) 3×7

Bench Press (Light-Mod)*

*:01 Pause at the Top and Bottom of Each Rep for Each Movement

FOCUS: RPE 4-5 | Reset/Deload Week. The goal of this week is to reduce training volume, take load off the body, and invest in some physical, mental, and emotional recovery. Not all reset/deload weeks will look like this. The reason I chose to not incude any additional BB this week is to help athletes break from the gym a little easier this time around. Do not add tons of additional volume or intensity this week. Use this week to heal some of the nagging aches and pains. If you want, take a full additional rest day! We will have different looks at reset/deload in the future but this is definitely meant to be a light week…enjoy it!

Bodybuilding

Warm-up (No Measure)

No Additional Bodybuilding. 20min Bodywork Mandatory!

then pick 1 of 2…

1.) 20min Walk Outdoors

or…

2.) 20min Active Recovery Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…

Mixed Conditioning

Warm-up (No Measure)

BODYWORK WEEK

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

Friday

CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Metcon (No Measure)

1.) 2 SETS FOR QUALITY

3:00 Run, Bike, or Row

Into…

20 Banded Good Morning

10 Russian KB Swings

5 Slow Kang Squats

-Quick Rest b/t Sets-

2.) 3×7

Pausing Deadlift (Light-Mod)*

*:01 Pause at Top and Bottom

FOCUS: RPE 4-5 | Reset/Deload Week. The goal of this week is to reduce training volume, take load off the body, and invest in some physical, mental, and emotional recovery. Not all reset/deload weeks will look like this. The reason I chose to not incude any additional BB this week is to help athletes break from the gym a little easier this time around. Do not add tons of additional volume or intensity this week. Use this week to heal some of the nagging aches and pains. If you want, take a full additional rest day! We will have different looks at reset/deload in the future but this is definitely meant to be a light week…enjoy it!

Bodybuilding

Warm-up (No Measure)

No Additional Bodybuilding. 20min Bodywork Mandatory!

then pick 1 of 2…

1.) 20min Walk Outdoors

or…

2.) 20min Active Recovery Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…

Mixed Conditioning

Warm-up (No Measure)

BODYWORK WEEK

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

Thursday – Rest Day Today…Tomorrow We Get After It!

CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Wednesday

CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Metcon (No Measure)

1.) 3 SETS FOR QUALITY

5/5 DB Turkish Get-Up*

*All sets light to moderate. Controlled and quality movement.

-Rest as Needed b/t Sets-

2.) 3 SETS FOR QUALITY

10 Unbroken ‘No Push-Up’ DB Manmakers*

*All sets light to moderate. Controlled and quality movement. 1 Rep = Start in plank position, DB row left / DB row right , jump to DB Squat Cean, push overhead into Press.

FOCUS: RPE 4-5 | Reset/Deload Week. The goal of this week is to reduce training volume, take load off the body, and invest in some physical, mental, and emotional recovery. Not all reset/deload weeks will look like this. The reason I chose to not incude any additional BB this week is to help athletes break from the gym a little easier this time around. Do not add tons of additional volume or intensity this week. Use this week to heal some of the nagging aches and pains. If you want, take a full additional rest day! We will have different looks at reset/deload in the future but this is definitely meant to be a light week…enjoy it!

Bodybuilding

Warm-up (No Measure)

No Additional Bodybuilding. 20min Bodywork Mandatory!

then pick 1 of 2…

1.) 20min Walk Outdoors

or…

2.) 20min Active Recovery Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…

Mixed Conditioning

Warm-up (No Measure)

BODYWORK WEEK

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

Tuesday

CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Metcon (No Measure)

3-5 SETS

7-10 Strict Pull-Ups

15-20 Strict Push-Ups

20-30 Controlled Crunches

-Rest as Needed b/t Sets-

FOCUS: RPE 4-5 | Reset/Deload Week. The goal of this week is to reduce training volume, take load off the body, and invest in some physical, mental, and emotional recovery. Not all reset/deload weeks will look like this. The reason I chose to not incude any additional BB this week is to help athletes break from the gym a little easier this time around. Do not add tons of additional volume or intensity this week. Use this week to heal some of the nagging aches and pains. If you want, take a full additional rest day! We will have different looks at reset/deload in the future but this is definitely meant to be a light week…enjoy it!

Bodybuilding

Warm-up (No Measure)

No Additional Bodybuilding. 20min Bodywork Mandatory!

then pick 1 of 2…

1.) 20min Walk Outdoors

or…

2.) 20min Active Recovery Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…

Mixed Conditioning

Warm-up (No Measure)

BODYWORK WEEK

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

Monday

CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Calhoun, Armis Black Flag, Armis Macon – Flex

Functional Strength

Metcon (No Measure)

1.) 2 SETS FOR QUALITY

3:00 Run, Bike, or Row

Into…

20 Walking Lunges

10 Alt. Cossack Squats

5 Tall Box Jumps

-Quick Rest b/t Sets-

2.) 3×7

Pausing Back Squat (Light-Mod)*

*:01 Pause at Top and Bottom

FOCUS: RPE 4-5 | Reset/Deload Week. The goal of this week is to reduce training volume, take load off the body, and invest in some physical, mental, and emotional recovery. Not all reset/deload weeks will look like this. The reason I chose to not incude any additional BB this week is to help athletes break from the gym a little easier this time around. Do not add tons of additional volume or intensity this week. Use this week to heal some of the nagging aches and pains. If you want, take a full additional rest day! We will have different looks at reset/deload in the future but this is definitely meant to be a light week…enjoy it!

Bodybuilding

Warm-up (No Measure)

No Additional Bodybuilding. 20min Bodywork Mandatory!

then pick 1 of 2…

1.) 20min Walk Outdoors

or…

2.) 20min Active Recovery Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…

Mixed Conditioning

Warm-up (No Measure)

BODYWORK WEEK

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.