Gaux Train

Warmup: Wall Balls

8 wall balls every 30 sec x 3 min Guide: 20/14# med ball or loading, you can do the 8 reps unbroken. If no medicine ball, you can do air squats and go to 10 reps.

30 sec each exercise: Couch stretch L then R Figure 4 L then R Wall straddle Wall squat hold Straight arm OH stretch L/R Bent arm stretch L/R x 2 rounds

Single Leg DB Deadlifts

3 x 8

Lateral DB Step Ups

3 x 8

For time: 20 DB reverse lunges + 20 DB power cleans + 200m run + 20 DB lunge steps + 20 DB alt power snatch + 200m run Guides for loading: 50/35, 40/25 or 30/15# DB's. If not able to run, row 250 or bike 1 min.

8 Evil Wheels + Accumulate 30 sec bar hang Rest as needed x 2 rounds NFT (not for time)

Warmup: 5 Min AMRAP Pushups Situps Squats

5 min AMRAP (as many rounds and reps as possible): 5 push-ups + 10 sit-ups + 15 air squats Nice and easy pace.

30 sec each stretch: Banded lizard L Banded elevated pigeon L Banded hamstring L Banded lizard R Banded elevated pigeon R Banded hamstring R Then: Banded good mornings Banded squats Seated straddle L/C/R (30 sec each side)

Front Squat

1, 3, 3, 3, 3 @ 100, 80, 80, 80, 80 lb

15-12-9 reps of: Front rack lunge steps + Burpees Loading guide for weight: 135/95, 115/75, or 95/65. Select a weight that you can do unbroken.

Warmup: Chill Bike + 15, 45 intervals

Chill Bike + 15/45 Intervals 5 min chill bike into 15 sec all out, 45 sec chill recovery pace x 3 min

Mobility: Upper Body 2

30 sec of each: Child's pose Puppy dog Dynamic thread needle L/R Dynamic single arm T stretch L/R Dynamic 90 degree angle stretch L/R Seal (or modified seal) x 2 rounds

Push Press

6 x 2

20 hollow rocks + 20 GHD hip extensions (20 banded good mornings if no GHD) + 10 evil wheels Rest as needed x 2 rounds NFT (not for time)

Warmup: 5 min AMRAP (as many rounds/reps as possible) 10 kip swings + 10 knee raises + 10 side lunges + 5 burpees Nice and easy pace

Mobility: Shoulder Exercises 2

15 wall scap retractions 15 wall 90 degree angle raises 30 sec wall pec stretch left 30 sec wall pec stretch right x 3 rounds

Single Arm DB Row

4 x 8

Single Arm DB Strict Press

4 x 8

Intervals: 3 min of work, 2 min rest x 3 rounds of: 10 wall balls + 10 sit-ups + 20 DB box steps ups Get as many rounds and reps in 3 min. Pick up in the next round where you left off. I.e., 1st round: 2 rounds + 2 wall balls, in the 2nd round, you'll start at the wall balls and do 8 reps, and continue on. Loading guides: 50/35, 40/25, or 30/15# DB, pick a wall ball you can do the 10 reps unbroken.

Warmup: Chill Row & Squats

500m row + 30 air squats

30 sec for each: Butterfly Single leg straddle L/R Seated spinal twist L/R Iron cross alt legs Dynamic side straddle L/R x 2 rounds

Weighted Glute Bridge

5 x 5

3 rounds: 20 DB single arm strict press (10 L/10 R) + 15 kettlebell swings KBS + 10 calories on the rower Pick a load that is doable for you. Loading guide DB: 50/35, 40/25 or 30/15#. KB: 53/35 or 35/26#

Accumulate 1 min plank hold + 30 sec side plank rotations L & R Rest as needed x 2 rounds NFT (not for time)

Journal work: 10-15 min, write down what your plan of action is for your goals. For example, setting a day and time to get your workout in, doing meal prep to make sure you're getting enough food in, or logging your meals. Heading to bed half an hour earlier to get more sleep, etc.