Weekly Workouts

Weekly Workout #23

Metabolic Workout

WARM UP (make sure to do dynamic stretches, foam rolling and activation. Very important to be WARM!)

40 seconds of work, 20 seconds of rest between each exercise. Rest for 1-2 minutes after each round of all 5 exercises.

Repeat anywhere from 3-5 times depending on your fitness level.

Front Squats (add dumbbells or kettlebells in a front rack…light but challenging)
Medball Overhead Slams (Bring the medball back overhead and then slam it straight into the ground)
Crawling (Table top position..Forwards and backwards)
Lateral Hops (aka Skater hops…So hop as far as you can to the side off of one foot onto the other)
Russian Twist (Hold a weight plate and rotate side to side as QUICK as possible)

If you are a beginner, you may want to start with less work and more rest…Even say 20 seconds of work, 40 seconds of rest and work your way up to 40 seconds of work and 20 seconds of rest. For lateral hops, you can also sub side shuffles as long as you stay LOW and move quickly! And for Medball Overhead Slams, you could use a dumbbell or cable pulley machine if you don’t have a medball. Just don’t actually throw it and make sure to use your lats, core and legs and you “slam” toward the ground.


Weekly Workout #22


SAQ x5 rounds with a little rest in between each
Ladder ICKY Shuffle
Zigzag cone shuffle
Lateral step and throws x6 reps


STRENGTH x5 rounds with little rest in between each round
Sandbag pull throughs x 8 each side
Sandbag Zercher lateral lunges x 8 each side
Circle crawls x 10

CONDITIONING x 5 at least double the rest to work

Sidewinders 25 seconds on as fast as you can

(The last can be subbed for any full body “sprint” activity for 25 seconds if you don’t have ropes)


Weekly Workout #21

5 rounds of 1 minute holds on each exercise. Try not to rest between exercises, but take a short rest between rounds.

Toes (literally just balance up on your toes as high as you can. Don’t rock to the outside toes either, really use the big toe!)
Squat hold (squat at lowest to 90 degrees or to right above where compensation occurs. Keep the chest up!)
Bat Wings (AKA scapular hold. Pinch your shoulder blades back and lean against a wall only your elbows touching.)
Push up Hold (So set up at the top of a push up and try to hold from your hands and toes. Keep everything in one straight line without sagging!)
Glute Bridge Hold (Lay on your back and push up, driving through your heels and upper back. Once a minute becomes easy, do a single leg bridge)
Pull up hold (Do a chin up and hold at the top with legs straight for as long as possible. If you need to, straighten your arms and hang at the bottom until the minute is up)


Weekly Workout #20

Weight you can handle for sure for 10 reps done for 20 repetitions! Don’t put the weight down in between! You can only rest at the top of your squat!

Heavy weight

20 reps done without rest!


Weekly Workout #19

Warm up (foam roll!, band walks, lunges, locomotion)

Kettlebell Jerks (30 seconds right arm, 30 seconds left arm, alternating 5 minutes)


Battling Ropes (30 seconds intense waves all the way down, 30 seconds easy sidewinders, alternating for 5 minutes)


Kettlebell Snatches (30 seconds right arm, 30 seconds left arm, alternating 5 minutes)


Stage Coach Ropes (double arm waves) (30 seconds intense waves all the way down, 30 seconds “punching” rotational work, alternating for 5 minutes)


Kettlebell Long Cycle aka clean and jerk (30 seconds right arm, 30 seconds left arm, alternating 5 minutes)


Battling Ropes (5 minutes)


Versa Climber (30 second sprint, 30 second rest for 5 minutes)


Weekly Workout #18

10-1 (10 reps of everything for one round, then 9, then 8…down to one. On one-sided exercises, that means 10 to each side)

1 arm TRX rows
Push ups (chest to ground)
Rainbow slams with a medicine ball
Skater Hops

10-1 (10 reps of everything for one round, then 9, then 8…down to one. On one-sided exercises, that means 10 to each side…so like 10 Mountain Climbers each leg)

Backwards lunges on sliders
Scapular hold against a wall or floor for 30 seconds
Mountain Climbers on sliders
Side lunges on sliders

Complete the entire workout as quickly as possible. Really a good workout for a stabilization day!


Weekly Workout #17

10 rounds as fast as possible

5 pull ups
10 push ups
15 body weight squats
50 ft crawl forwards
50 ft crawl backwards


Weekly Workout #16

Bear crawls (forward then back) 25 steps forward and 25 steps back
Pull ups 25
Picnic bench jumps 50
Leg lowers 50
“Walking” Lunges (jumping up and slightly forward each time switching legs) 25 each side
Knees to elbows 50
1 leg skater squats 25 each side
Monkey bars 50 (go back and forth across the monkey bars until you hit 50 reps)
Mountain climbers 50 each side
Pull ups 25
Bear crawls (forward then back) 25 steps forward and 25 steps back


Weekly Workout #15

As many rounds as possible in 20 minutes:

5 Dips
10 Inverted Rows
15 Burpees
20 Front squats with weight


Weekly Workout #14

10 rounds:

10 Ab roller
20 Box Jumps
30 Double Unders

Shoot for under 20 minutes!


Weekly Workout #13

1 round as fast as you can:

50 Pull ups
50 Push Ups
50 Inverted Rows
50 Dips
50 Burpees
50 Sit ups


Weekly Workout #12


Bench 3×10

Auxiliary Lifts:

Pull up/Burpee Pyramid

Pull ups 1-10-1 paired with Burpees 2-20-2


Weekly Workout #11

The Murph

For time:

Run 1 mile

You can do the exercises in any order, but all reps must be completed before running the final mile.
100 pull ups
200 push ups
300 bodyweight squats

Run 1 mile


Weekly Workout #10


Bench 3-2-2-1-1

Auxiliary lift circuit:

50-40-30-20-10 (Complete the previous rep range for all exercises before moving on to the next rep range. Ex: 50 reps all exercises then 40, 30 and so on.)

Barbell OH Press
Knees to Elbow
Burpees (Chest hits the ground each and every time)
Back Extensions


Weekly Workout #9


Deadlift 5×5

Auxiliary lift circuit:

30-25-20-15-10-5 (Complete the set number of reps for each exercise before moving to the next rep range. Ex: Do 30 reps of all exercises then 25 of all the exercises.)

RDLs (Straight leg deadlifts, Romanian Deadlifts)
Burpees (chest hits the ground)
Split Squat jumps (Lunge, jump up and switch legs..Also it is the rep number per leg..ex: 30 per leg, 25 per leg…)
Ab roller (ouchie!)


Weekly Workout #8


Back squat 5×5

Auxiliary Lift circuit: 5 rounds as fast as possible

500m Row
15ea 1 Leg Squats
30 Box Jumps
30 KB Swings
30 Jump Knee Tucks (Jump as high as you can and bring your knees to your chest as much as possible)


Weekly Workout #7


Bench 5×5

Auxiliary lift circuit: 3 sets completed as quickly as possible with little to no rest

30 reps OH Press
30 reps Box Jumps
30 reps Push Ups
30 reps Knees to Elbows


Weekly Workout #6


Front squat 3×10

Auxiliary lift circuit: 3 sets completed as quickly as possible with little to no rest

50 KB swings
50 Burpees
50 Double unders
50 Sit ups


Weekly Workout #5

“Filthy 50”:

For time:
50 Box jumps (24 inch box)
50 Jumping pull-ups
50 Kettlebell swings (1 pood or about 35-36lbs)
Walking Lunge 50 steps
50 Knees to elbows
50 Push press (45 pounds)
50 Back extensions
50 Wall ball shots (20 pound ball) (If you don’t have a wall you can chuck a ball at, sub in squats with OH Presses using a kb)
50 Burpees
50 Double unders

They do also have adjustments for women. 20 inch box. 20lbs kb for kb swings. 45lbs push press. 12lbs wall ball. If you are starting out with lifting, you may want to adjust your weights down.


Weekly Workout #4

Legs – Front Squats and Deadlifts

Warm up sets do not count toward the 5 sets of front squats or 3 sets of conventional deadlifts. Use a heavy, challenging weight for all working sets.

5 sets of 3 Front Squat

3 sets of 5 Conventional Deadlift

Auxiliary lift circuit: (Repeat 3 times)

1 minute Wall sit
10 reps each side Slider side lunges
20 reps Box jumps

Optional Cardio:

Tabata Row
8 rounds: 20 seconds all out sprint, 10 seconds slow pace

Foam roll and stretch.


Weekly Workout #3

Power workout a.k.a “Death” a.k.a Cardio Killer

3 rounds of:

1000m row
50 burpees
50 double unders (if you can’t do double unders do jump knee tucks)
1/2 mile run

Complete the 3 rounds as quickly as possible with as few breaks as possible. Record your time and try to beat it next time!


Weekly Workout #2

Pull up/Push Up Pyramid – Chest and Back

Superset together pull ups and push ups. As soon as you finish pull ups move right to push ups and then right back to pull ups, completing the entire pyramid.


Pull ups 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
paired with
Push Ups 2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2


Tabata 8 rounds of 20 seconds work, 10 seconds rest
Alternating jump squats with burpees

2 minutes jump rope

Repeat circuit 2 times.


Weekly Workout #1

Strength Deadlift and Leg Day

Stretch and perform mobility exercises for hips and such.

Deadlift 5 sets of 2 reps – Perform warm up sets before beginning the 5 rounds. Start heavy. Try to either maintain the same weight throughout or increase as you move through the sets. If your form breaks down, lessen the weight. Rest a couple of minutes between each set.

Auxiliary lifts: Lighter weights should be used, but they should still be challenging!!!

Step ups 3x10ea (hold weights) paired with Balance lunges 3x10ea (hold weights)

Kettlebell swings 3×20 paired with Jumping forward lunges with weight vest 3x10ea (So you move forward by jumping and switching legs.)

Hyper extensions 3×10 with weight paired with Bosu abs 3×20 no weight

Stretch and foam roll after walking for 10 minutes.

  1. I’m curious what your thoughts are about shoulder injuries and deadlifts? I have a torn rotator cuff in my left shoulder that doesn’t give me much trouble unless my arm goes out of my field of vision (when I’m facing straight ahead). I’ve actually had my shoulder pop out when doing barbel shoulder presses, fortunately my wife was right next to me to take the weight from me while I reset it. So, when I see deadlifts that show people holding the weight above and behind the head it really freaks me out.

    • I think you can definitely do deadlifts although I wouldn’t recommend good mornings which is what it sounds like you are describing with the bar behind the head.

      I would stick with conventional or RDLs for now. Just make sure to really focus on pinching your shoulder back just to make sure you are engaging your stabilizer muscles around the shoulder. Start light and work your way up.

      Be very careful with a torn muscle. Definitely don’t do any overhead pressing!

  2. Thanks for the quick reply, and yes you are correct I was referencing the wrong exercise I was thinking of clean and press. My wife wants to do crossfit and the videos we watch seem to have a lot of that with them locking the elbows above and behind the head at times. http://www.youtube.com/watch?v=tzD9BkXGJ1M at 2:07 my shoulders would be gone. I’m pretty sure that’s bad technique anyway but still makes my shoulders hurt watching it.

    • I definitely wouldn’t be doing any pressing overhead right now if I were you. Have you gone to a physical therapist or seen anyone about your shoulder?

      • I went to a sports medicine clinic years ago when it first happened and they gave me some physical therapy exercises but the conclusion was if I really wanted to fix it I would need surgery. If it slips out I can set it myself and it just makes the muscles sore from stretching so I have skipped the surgery option. In the past It hasn’t hindered me from doing most weight lifting in the gym I just have to adjust the way I do some. When I do good mornings I would hold the bar with a palms up grip and elbows in front instead of the normal palms down, it’s a little uncomfortable but certainly doable.

      • I would skip good mornings all together. Just do deadlifts and RDLs. I would definitely get a good prehab/rehab routine going. While it might not totally fix the problem it will at least make things as good as they can get. What exactly did you injury?

      • Its been over 12 years since I injured it so I don’t remember “exactly” what the tear was and since I hadn’t taken anatomy and phys yet I wouldn’t have understood anyway, lol. We were doing sprints in gym class and a kid tripped me, hard wood floor vs straight arm = PAIN! =O I’m just glad it was only one arm, although even my good shoulder has been dislocated before.

      • Even though it happened awhile ago, I would get a good prehab/rehab routine going. That will help strengthen the muscles around your shoulder so that you will be more able to do some pressing overhead. 🙂

  3. You have an amazing upper back! I searched for hours to find the perfect blog and yours is it. Can you tell me what you mean by “weekly workout” ? Do you do that routine every day for 5 days working out that area extensively? Thanks! Julie

    • Hi Julie! Thank you! 🙂

      The “weekly workout” is just a sample workout. It is to help show all the options you have and help you add variety to your routine. Too often people get stuck doing the same thing day in and day out. You can do the workout of the week if your fitness is at that level. Modifications can also be made to each workout. The workout of the week though should only be done once that week. You want to try to work different areas of the body each week with different exercises.

      Are you new to lifting or have you been doing it for a while?

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