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SUNDAY October 18th
WORKOUT OF THE DAY
BEYOND RXD RXD FITNESS
800m Run
30 Squat clean (95/65lbs)
30 Pull-ups
3 Rounds
800m run
20 Squat Cleans (95/65lbs)
20 Pullups
3 Rounds
400m run
15 Power Cleans
15 Ring Rows
3 Rounds
WORKOUT BRIEF (5 MINS)
A nice long spicy workout to kick off the week!
Scale load, then reps.
Rxd +: Your goal should be to get at least 10-20 reps unbroken on the first set of squat cleans and 15-20 pullups unbroken on the first set.
Performance: You should be able to break each set of cleans/pullups up with no less than sets of 5 reps at a time for all 3 rounds.
Fitness: Use a load that they can complete the round within 2-3 sets.
Time Cap around 40min.
SESSION PLAN
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 1
WARMUP (5 MINS)
Not a lot of time to warm up, brief them fast and get going!
*Set up some cones under pullup structure roughly 30-50m away from start point. Or just use pullup rig as turning point.
In partners:
While one person holds the bottom of a squat, the other runs around a cone. Switch.
While one person holds the bottom of a squat, the other bear crawls around the cone. Switch.
While one person does groiners, the other runs to pullup structure and does 5 jumping pullups and runs back. Switch.
WORKOUT PREP (40 MINS)
(5min) With a Barbell, review Squat Cleans
(5min) Prep for workout:
5 x squat clean
5 x pullup/ring row
2-3 rounds
Add weight each round
(40min) Perform Workout
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 2
MONDAY October 19th
WORKOUT OF THE DAY
BEYOND RXD RXD FITNESS
3 deadlift
Max Strict HSPU
5 Rounds
3 deadlift
Max HSPU (kipping allowed)
5 Rounds
3 deadlift
Max Press
5 Rounds
WORKOUT BRIEF (5 MINS)
This workout is not intended to be timed.
The goal is to go as heavy as possible on the deadlifts and to perform as many HSPU as possible.
Rest no more than 30sec between deadlift and HSPU, and 2-3min between each round.
Rxd + and Performance: Aim to start heavy and hold that same weight across all 5 rounds. This might be as high as 75-80% of your 1RM.
Fitness: Aim to find a moderate weight and hold over the 5 rounds. Use a seated press for additional difficulty. The load for the Press
should be so that you can perform at least 10 presses on your first round.
SESSION PLAN
WARMUP (15 MINS)
With a light Kettle Bell (16/12 or 8kg)
45sec on/15sec off:
KB Deadlifts
KB One Arm Press – 3 each arm (for added difficulty, face bottom of KB up)
KB Russian Swing
Handstand Hold (for added difficulty, face wall) – to scale, walk up wall as far as possible.
2 rounds
30sec on/30sec off:
Handstand pushup negatives – lower head to ground without pushing up, stand up to repeat. Add 1-2 abmats if needed, otherwise use a
box and perform pike negatives.
3 rounds
If you are in Rxd + group, sub strict HSPU instead of negatives.
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 3
WORKOUT PREP (35 MINS)
(5min) With a Barbell, review the Deadlift as a group
(10min) Prep for workout:
5 x Deadlift
3-5 HSPU/Press
5 x Deadlift
3-5 HSPU/Press
3 x Deadlift
2-4 HSPU/Press
3 x Deadlift
2-4 HSPU/Press
Increase load each round
Rest as needed
Depending on HSPU skill level, modify reps. Use this time for Fitness to find a suitable weight for their press
(20min) Perform workout
WARM DOWN (5 MINS)
Lie with legs up the wall to stretch hamstrings. For additional stretch, add plate to feet.
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 4
TUESDAY October 20th
WORKOUT OF THE DAY
BEYOND RXD RXD FITNESS
10 Wall Ball (20/14)
10 Box Jump (24”)
10 burpee
20 Wall Ball
20 Box Jump
20 burpee
30 Wall Ball
30 Box Jump
30 burpee
40 Wall Ball
40 Box Jump
40 burpee
10 Wall Ball (20/14)
10 Box Jump (20”)
5 Burpee
20 Wall Ball
20 Box Jump
10 Burpee
30 Wall Ball
30 Box Jump
15 Burpee
40 Wall Ball
40 Box Jump
20 Burpee
10 Wall Ball
10 Step Ups
5 Burpees
15 Wall Ball
15 Step Ups
10 Burpees
20 Wall Ball
20 Step Ups
10 Burpees
25 Wall Ball
25 Step Ups
15 Burpees
WORKOUT BRIEF (5 MINS)
The goal is to keep moving through this workout as much as possible. Nothing should be too hard so that you need to take big breaks.
Be cautious about rebounding on the box jumps with this many reps. Suggest a step down method for at least half of the workout.
Fitness: Use a medicine ball that you can always perform 10 reps each set. Use a lower target line if this is challenging. Use a box height
that 10 step ups in a row is manageable.
Time cap around 15+/-min
SESSION PLAN
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 5
WARMUP (20 MINS)
(10min) Have each person have one rower, one set of light dumbbells (35/15/10lbs) and one box. Partner up if needed and start at
different stations.
On first minute perform 10-15cal row
On second minute perform 5 strict pushup burpees
On third minute perform 4 manmakers (pushup/DB row each side/thruster)
On fourth minute perform 6 DB step ups with DB’s by your side.
Rest on the fifth minute
On sixth minute perform 15cal row
On seventh minute perform 6 burpee box jump
On eight minute perform 6 manmakers
On ninth minute perform 8 DB step up’s with DB’s on shoulders
Rest on the tenth minute
(5-10min) Have people partner up and spend 5min on 1 partner shoulder stretch and 1 partner hip stretch.
WORKOUT PREP (30 MINS)
(10min) Prep for Workout:
10 Wall Ball
10 Box Jump – Jump up/Step down
8 Wall Ball
8 Box Jump – Rebound if that is choice
Add weight on Wall Ball each Round
(15min) Perform Workout
WARM DOWN (5 MINS)
Sit on the rower for 5min rowing at an easy-moderate pace.
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 6
WEDNESDAY October 21st
WORKOUT OF THE DAY
BEYOND RXD RXD FITNESS
Part 1:
1 Hang Squat Snatch
1 Squat Snatch
10 rounds
Rest 2min between rounds
Part 2:
10min KB Test
30 KB Swings (24/16kg)
EMOM for 10min
Part 1:
1 Hang Squat Snatch
1 Squat Snatch
10 rounds
Rest 2min between rounds
Part 2:
10min KB Test
20 KB Swings (24/16kgs)
EMOM for 10min
Part 1:
1 Hang Power Snatch
1 Overhead Squat
10 Rounds
Rest 2min between rounds
Part 2:
10min KB Test
10 KB Swings
EMOM for 10min
WORKOUT BRIEF (5 MINS)
Rxd + and Performance: Aim to go as heavy as you technically can on the Snatch complex. Meaning, if you start to break down with your
technique, it is too heavy. This will vary between person to person.
For the KB test, if you cannot maintain that many reps (it is a lot!) each minute, take five off the next round you missed and try hold that for
the remaining minutes.
Fitness: You can either work up to a moderate weight over the 10 rounds or attempt to hold a moderate weight across all 10 rounds.
For the KB test, use a weight that allows at least 15sec rest at the completion of 10 reps before the next minute starts.
SESSION PLAN
WARMUP (10 MINS)
(5min) With a PVC, perform Burgener Warm up.
(5min) Review Hang and Squat Snatch (Power/OH Squat for Fitness) with PVC and Barbell
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 7
WORKOUT PREP (45-50 MINS)
(10min) Prep for Part 1
3 x reps Snatch Complex
2-3 rounds
1 x rep Snatch Complex
2-3 Rounds
Add weight each round
(25min) Perform Part 1
(5min) Prep for Part 2
(10min) Perform Part 2
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 8
THURSDAY October 22nd
WORKOUT OF THE DAY
BEYOND RXD RXD FITNESS
3 Muscle up
then what is left of 90sec:
AMCals Assault Bike/Rower
15min
6 Chest to bar pullups
then what is left of 90sec:
AMCals Assault Bike/Rower
15min
8 False Grip Ring Rows
then what is left of 90sec:
AMCals Assault Bike/Rower
15min
WORKOUT BRIEF (5 MINS)
Aim to accumulate as many calories on the bike/rower as possible in the time remaining. For all levels, you should have at least 1 min left
each round to perform calories. This means you need to be able to do the Muscle Ups/Chest to bar pullups and Ring Rows unbroken each
round.
Performance: If needed, scale pullups to regular pullups to achieve all six in a row.
Fitness: If False grip Ring Rows are too difficult to maintain, use regular ring rows. However, make them a little more difficult than usual by
walking the feet out further and being more supine.
SESSION PLAN
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 9
WARMUP (15 MINS)
Round 1
Row 200m
Goodmorning x 10
Ring Row x 10
Pushup + Pushup Plus + T-Spine Rotation x 10 (5 per side)
Superman x 10
Situp x 10
Round 2
Assault Bike 1min
Perfect stretch x 5 each leg (groiner + sun salute)
Wall Climbs x 10
Dead hang pullup x 5-10
Knees to elbows x 10
Round 3 (with KB)
While holding KB bottom facing up
5 press each side
5 OH lunges each side
5 Windmills each side
This is hard, use a light KB.
WORKOUT PREP (40 MINS)
(10min) Muscle Up practise as a group (Everyone)
6 False Grip Ring Rows
Hold the top of ring dip + perform 6 negative ring dips
6 Muscle Up transitions with low rings
For those who are close to getting a MU, add a band across the pullup rig/squat cups and have them attempt some transitions this way,
practising speed through the middle
3-6 Muscle ups or attempts.
(5-10min) Prep for Workout
For those not doing muscle ups, perform 2 x sets of 5 pullups/ring rows here.
(15min) Perform Workout
WARM DOWN (5 MINS)
Walk 200m, then alternate between down dog and child’s pose for a few minutes to recover.
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 10
FRIDAY October 23rd
WORKOUT OF THE DAY
BEYOND RXD RXD FITNESS
In Partners:
One partner performs 10 Thruster (95/65)
while the other partner accumulates
Double Unders, switch………..
AMRAP 5min
(score is total DU)
Rest 1min
One partner performs 10 Shoulder to
Overhead (95/65) while the other partner
accumulates air squats, switch ……..
AMRAP 5min
(score is total air squats)
In Partners:
One partner performs 10 Thruster (95/65)
while the other partner accumulates
Double Unders, switch………..
AMRAP 5min
(score is total DU)
Rest 1min
One partner performs 10 Shoulder to
Overhead (95/65) while the other partner
accumulates air squats, switch ……..
AMRAP 5min
(score is total air squats)
In Partners:
One partner performs 10 DB Front
Squats while the other partner
accumulates Single Jumps, switch………..
AMRAP 5min
(score is total Jumps)
Rest 1min
One partner performs 10 DB Shoulder to
Overhead while the other partner
accumulates air squats, switch ……..
AMRAP 5min
(score is total air squats)
WORKOUT BRIEF (5 MINS)
Aim to keep moving throughout both 5 min amraps, it is only a total of 10min work time!
Scale for all three levels as necessary.
The weight should be so that 10 unbroken is very manageable each time you pick up the bar/DB’s.
SESSION PLAN
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 11
WARMUP (15-20 MINS)
Play a ‘game’ for (10 min) to get sweaty.
A couple of examples:
Duck walk tag: Play tag but members have to move around by duck walking. Let friends tag each other back in and rotate the tagger per
game or at random times. Keep the time domain very short on this one. Maybe 1-2 minute increments will be perfect.
Dodgeball: Super fun, mildly ‘dodgy’ and at times unsafe. Get soft balls if you are going to play-don’t use medballs.
(5min) In Partners, with Med Balls perform:
10 chest throws
10 Overhead Throws
10 Squat Throws
10 x 3 MB squats + throw + 1 burpee (your partner squats while you do the burpee)
10 MB Situp to throw
WORKOUT PREP (35-40 MINS)
(10min) Review Thruster and Push Press with Barbell
(10-15min) Prep for Workout:
25 single jumps
5 Thrusters
25 Double unders (or stick with singles
2 Rounds
Add weight each round
(11min) Perform Workout
WARM DOWN (5 MINS)
Jog or walk 200m to cool down + 1-2 group stretches while you de-brief
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 12
SATURDAY October 24th
WORKOUT OF THE DAY
BEYOND RXD RXD FITNESS
40-30-20-10
Hip Extension
Sumo Deadlift High Pull (115/75lbs)
30-20-10-5
GHD Situps
Knees to Elbows
40-30-20-10
Hip Extension
Sumo Deadlift High Pull (95/65lbs)
20-15-10-5
GHD Situps
Knees to elbows
30-20-10-5
Plate Good mornings
KB Sumo Deadlift High Pull
25-20-15-10
Situps
Hanging leg raises
WORKOUT BRIEF (5 MINS)
This one is going to get a little spicy!
To be clear, one round is hip ext/sdhp/ghd situp/knees to elbows. The reps are just adjusted for the last 2 movements.
Time cap around 25+/-min
SESSION PLAN
WARMUP (10 MINS)
(5min) Review workout movements before warming up
(5min) 1min Station Rotations
Bird Peckers (or single leg deadlift, touch ground)
Jumping Pullups
Hip Extensions
Situps
ring rows
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 13
WORKOUT PREP (45 MINS)
(5min) Review SDHP with PVC and Barbell
(10min) Prep for Workout:
5 x SDHP
5 x GHD Situps (have everyone practise a version of this here)
5 x knees to elbows
2-3 rounds, time dependant.
add weight each round
(25min) Perform Workout
WARM DOWN (5 MINS)
Do an easy lower back stretch and hip opener stretch to cool down
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 14
SUNDAY October 25th
WORKOUT OF THE DAY
BEYOND RXD RXD FITNESS
Part 1:
2 Power Clean
1 Jerk
EMOM 10min
@ 70% 1RM
Part 2:
In 10min, find your heaviest 2 RM Power
Clean and Jerk
Part 1:
2 Power Clean
1 Jerk
EMOM 10min
@ 60% 1RM
Part 2:
In 10min, find your heaviest 2 RM Power
Clean and Jerk
Part 1:
2 Power Clean
2 Jerk
EMOM 10min
Part 2:
In 10min, find a heavy 3 RM Power
Clean and Jerk
WORKOUT BRIEF (5 MINS)
Part 1: The aim is use a moderate load and focus on technique under a little fatigue. 70% is a loose percentage, go more on how you are
feeling on the day. Aim to use the same load across the 10min, however if the intended stimulus is not being met, increase the load each
round.
Part 2: They should be nice a warm to go straight into attempting some heavy lifts. They can re-grip after each lift, but they shouldn’t take
longer than 5sec to start their second lift.
SESSION PLAN
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 15
WARMUP (15 MINS)
Run 800m at an easy pace.
Spend 5min on dynamic mobility drills across the length of the gym:
Walking Samson Stretch (lunge with arms overhead)
Walking Bird Peckers
Lateral Lunges
Half Handstands (kick into a half handstand where legs are parallel to ground)
crab walk
In partners perform 5 x 50m prowler push or sled drag.
For effort 1 and 2 use a light load.
For efforts 3, 4 and 5 increase the load each round.
Load shouldn’t be so heavy that it makes you stop while pushing.
Partner goes while the other partner rests. Take a minute or so between each effort.
WORKOUT PREP (40 MINS)
(5min) Review Power Clean and Split Jerk using an empty barbell and with the appropriate progressions for each. End off with performing
3-5 reps of the complex.
(10min) Work up to starting weight, prep for Part 1.
2 x Power Clean/2 Jerk – 2 rounds
2 x Power Clean/1 Jerk – 2 rounds
Increase load each round
Perform 1 complex at the load you intend to start with.
(10min) Perform Part 1
(5min) Rest and Prep for Part 2
(10min) Perform Part 2
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 16
MONDAY October 26th
WORKOUT OF THE DAY
BEYOND RXD RXD FITNESS
1min Overhead Squat (135/95lb)
1min KB Swing (32/24kg)
1min Toes to bar
Rest 1min
5 Rounds
1min Overhead Squat (115/75lb)
1min KB Swing (24/16kg)
1min Toes to bar
Rest 1min
5 Rounds
1min Overhead Squat
1min Russian KB Swing
1min Lying leg to pole
Rest 1min
5 Rounds
WORKOUT BRIEF (5 MINS)
The load should be so that there is no need to put it down during each minute of work, apart from in the last two rounds perhaps.
Aim to be consistent with the reps you achieve across all five rounds.
SESSION PLAN
WARMUP (10 MINS)
With a PVC, perform:
10 shoulder rolls – aim to bring hands in closer toward the end of the 10 reps.
30sec flag pole stretch
10 Overhead Squats as a group
30sec Sots Press
10 Stiff legged Goodmornings
30sec Overhead Squats with hands facing opposite way to normal – gets them into a good shoulder position
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 17
WORKOUT PREP (45 MINS)
(5min) Review KB Swing with a light load.
Perform 5 Russian Swings followed by 5 Full Swings
(5min) Review Toes to Bar.
Perform 10 Gymnastics Kips followed by 5 knees high (to get momentum for lifting toes to bar)
For people who have toes to bar, perform 5 reps, or as a scale, attempt to get toes as high as possible.
(10min) Prep for Workout
6 Overhead Squats (start with empty BB)
6 KB Swings
3 Rounds
Increase load each round. Last round should be working weight.
(20min) Perform Workout
WARM DOWN (5 MINS)
Take an easy 500m row/bike to cool down
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 18
TUESDAY October 27th
WORKOUT OF THE DAY
BEYOND RXD RXD FITNESS
1km Row
Then:
200m KB Farmers Walk (32/24kg)
15 Pushup
AMRAP 10min
1km Row
1km Row
Then:
200m KB Farmers Walk (24/16kg)
15 Pushup
AMRAP 10min
1km Row
500m Row
Then:
200m KB Farmers Walk
10 elevated Pushup
AMRAP 10min
500m Row
WORKOUT BRIEF (5 MINS)
The amrap 10min portion starts directly after you get off the rower. Your total time is your score. Aim for at least 5+ rounds during the
farmers walk/pushup part.
Rxd+ and Performance: Use a load that you don’t need to put down during the 200m, or only need to put it down once at the turn around
point.
Fitness: Use a load that you only need to put down once during each 200m. For the pushup use a box/bench under the hands.
Time to take around 20+/-min
SESSION PLAN
WARMUP (15 MINS)
Set up all your members on rowers and have them try to row a perfect 100m.
To get a perfect 100m, athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m.
Add a 2 x pushups penalty per missed meter (if you land on 98m, you perform 4 pushups).
Perform a total of 3 rounds each. Mix up the penalty movements if you like to burpees or squats etc.
Spend 5min on chest/shoulder mobility. Use bands or balls.
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 19
WORKOUT PREP (40 MINS)
(5min) Review Farmers Walk. Perform a 100m walk with a set of light-ish Kb’s.
(5-10min) Prep for workout.
With your working weight, perform another 100m farmers walk
Perform 5 pushups at your workout intended stimulus (use box if needed)
(20min) Perform workout
WARM DOWN (5 MINS)
If any time is remaining, perform forearm and chest stretches
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 20
WEDNESDAY October 28th
WORKOUT OF THE DAY
BEYOND RXD RXD FITNESS
10-9-8-7-6-5-4-3-2-1
Front Squat (185/135lbs)
1 Legless Rope Climb
100m run
10-9-8-7-6-5-4-3-2-1
Front Squat (165/115lbs)
1 Rope Climb
100m run
10-9-8-7-6-5-4-3-2-1
Front Squat
4 Negative Pullups
100m run
WORKOUT BRIEF (5 MINS)
Ideally each Front Squat set should be able to be done unbroken. Sets 9-7 might get a little spicy and need to be broken up.
If you do not have a rope, you can sub in 5 strict pullups per rope climb.
Time cap around 10+/-min
SESSION PLAN
WARMUP (10-15 MINS)
Set up a 20m shuttle course with cones.
Every 30sec add 1 x 20m shuttle. So the first 30sec will be 1 x 20m shuttle run, the second 30sec will be 2 x 20m shuttle run…….etc.
Aim to get to 5min of shuttle runs. If someone cannot hold on for this long, have them miss one shuttle and join in on the next 30sec or 1
min.
At the end of the shuttle runs perform as a group:
6 Pole Squats – slow and controlled
6 Wall Slides – back up against the wall sliding shoulder blades/arms up the wall without taking them off
6 Wall Squats
6 Ring Rows – make these hard.
6 Air Squats
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 21
WORKOUT PREP (40-45 MINS)
(5min) Review Front Squat with an empty Barbell.
(5-10min) Review Rope Climb and the variations of how to climb using your feet.
Have everyone attempt 2 rope climbs here.
(15-20min) Prep for workout:
Spend this time to find a heavy 5rep front squat beyond your working weight.
5 x 5 reps Front Squat
Increase load each round.
(10min) Perform workout
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 22
THURSDAY October 29th
WORKOUT OF THE DAY
BEYOND RXD RXD FITNESS
21-15-9
Power Snatch (135/95lbs)
Ring Dip
21-15-9
Power Snatch (115/75lbs)
Ring Dip
21-15-9
Power Snatch
Box Dip
WORKOUT BRIEF (5 MINS)
Fast workout that should be done well under 10min.
Scale load and Ring Dip difficulty accordingly.
Time Cap 10min
SESSION PLAN
WARMUP (10 MINS)
(4min) Alternating Tabata
Inchworm plus pushup
Ring Holds (hold at the top position of ring dip)
4 rounds each
(6min) Review Ring Dip
perform:
5 Negative Ring Dips
5 Strict Ring Dips (use assistance if needed)
5 Kipping Ring Dips (stick to strict if using assistance)
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 23
WORKOUT PREP (45 MINS)
(5min) Review Power Snatch with PVC and Barbell.
(15min) Prep for workout
In partners (choose one that is going to use the same weight as you)
Spend 2 sets of 5 reps Power Snatch working up to a load just below your working weight, then:
for 3 min, they perform 3 reps, you perform 3 reps continuously.
(5min) Add load to get to your working weight and perform:
5 Power Snatch
5 Ring Dips
(10min) Perform Workout
WARM DOWN (5 MINS)
Choose 2 shoulder mobility drills to work on as a cool down
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 24
FRIDAY October 30th
WORKOUT OF THE DAY
BEYOND RXD RXD FITNESS
Partner Workout:
– Relay style, only one person works at a
time
200m Run with MB (20lbs) –
Then:
10 MB Clean
10 Wall Ball
– alternate rounds for 5 rounds each
Then:
400m Run with MB (each)
Partner Workout:
– Relay style, only one person works at a
time
200m Run with MB (14lbs) –
Then:
10 MB Clean
10 Wall Ball
– alternate rounds for 5 rounds each
Then:
400m Run with MB (each)
Partner Workout:
– Relay style, only one person works at a
time
200m Run with MB/or without-
Then:
8 MB Clean
8 Wall Ball
– alternate rounds for 5 rounds each
Then:
200m Run with MB/or without (each)
WORKOUT BRIEF (5 MINS)
Fun, relaxed partner workout. During the runs the partners run alone with the MB and trade after their 200m/400m (last round) for a total
of 400m/800m (last round) per team. For the Clean/Wall Ball portion, they each do one round at a time and then switch, for a total of 5
rounds each (10 total rounds).
Fitness: Use a ball that you can always complete 8 reps of each movement unbroken with.
Time to take is around 15min.
SESSION PLAN
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 25
WARMUP (15 MINS)
In big groups of 6-8 perform a 200m Indian Run with a light ball.
With everyone in a big circle, have them run at a jog maintaining that circle, when you call switch, they need to turn around and start
jogging the other way. Some other ideas when you call switch are:
-perform 3 burpees
-change the jog into a side shuffle
-perform 6 air squats
-perform pushups
-change to moving jumping jacks
WORKOUT PREP (40 MINS)
(5min) Review movements as a group
Use appropriate progressions to teach the MB Clean
(5min) Prep for workout:
6 MB Clean
6 Wall Ball
3 rounds
do one round at a light load and two rounds at your working weight. Alternate with your partner.
(15min) Perform Workout
(10min) Choose a surprise 5min finisher for them to perform! Nothing involving weights, something like 5min of partner wall balls (When
they throw the ball over the line and their partner catches it and does a wall ball back to them…..)
WARM DOWN (5 MINS)
As a group, take an easy 200m jog while debriefing (shooting the sh*t about the workout!)
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 26
SATURDAY October 31st
WORKOUT OF THE DAY
BEYOND RXD RXD FITNESS
Heavy DT for time:
12 Deadlift (205/145lbs)
9 Hang Power Clean
6 Push Jerk
AMRAP 15min
DT for time:
12 Deadlift (155/115lbs)
9 Hang Power Clean
6 Push Jerk
AMRAP 15min
9 Deadlift
6 Hang Power Clean
3 Push Jerk
AMRAP 15min
WORKOUT BRIEF (5 MINS)
The load goal for this is moderately heavy. You should aim to get the first round done unbroken or with only one break and then you will
most likely need to break each set up into the 3 movements.
Aim for 5 rounds!
SESSION PLAN
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 27
WARMUP (15 MINS)
With a PVC:
5 Good Mornings
5 Press
5 Back Squats
2 Rounds
5 Deadlifts
5 Push Press
5 Front Squats
2 Rounds
(5min) Choose 1 hip and 1 shoulder opening mobility drills to perform here.
With an empty Barbell:
5 Good Mornings
5 Press
5 Muscle Cleans
2 Rounds
5 Deadlifts
5 Push Press
5 Power Cleans
2 Rounds
WORKOUT PREP (40 MINS)
(5min) Review Complex as a group with: (still empty barbell)
8 Deadlift
6 Hang Power Clean
4 Push Jerk
2 Rounds
(15min) Prep for Workout
6 Deadlift
4 Hang Power Clean
2 Push Jerk
3 Rounds
Increase load each round.
(15min) Perform Workout
WARM DOWN (5 MINS)
Jump on an assault bike for 5min if you can still stand!
WARMUP AND WORKOUT Free Sample Session Plans - October 2015
warmupandworkout.com p. 28