Thank you for subscribing to my weekly workouts newsletter! Here’s what we have on deck for the week to start September off strong:

• Monday - Chest, Shoulders & Triceps Strength

• Tuesday - Deadlift Build + Lower Body Strength

• Wednesday - Active Rest/Yoga/Zone 2 Cardio

• Thursday - Upper Body Pull Strength + 10min HIIT

• Friday - Kettlebell Lower Body + Core

• Saturday - Full Body HIIT

• Sunday - Rest/Yoga/Mobility

We have five sessions this week, sticking with our push/pull/legs/full body split. Although the workouts don’t necessarily have to be done in the order listed above, I strategically split them up throughout the week so that certain muscle groups have ample time to rest while we work the others. As usual, most workouts include a high intensity finisher of some sort to help you get the most out of each session.

These workouts are built to challenge you. They rely on a mix of barbell, dumbbell, kettlebell, and occasional cardio work, and take a more functional approach to fitness. Whether you’re fully equipped or working with a more minimal setup, each workout can be adjusted to fit what you have on hand.

On top of these sessions, I recommend aiming for at least 4 hours of zone 2 cardio split up throughout your week. This can be done by walking, jogging, swimming, cycling, ergs etc!

If you have any questions or need help modifying something, feel free to send me a message.

Some common terms you might see in these workouts include:

• AMRAP = As many rounds as possible

• SA = Single arm

• EMOM = Every minute on the minute

• OH = Overhead

• Cals = Calorie targets on the ergs

• RPE = Rate of perceived exertion

Thank you so much for your support and interest in my programming. It truly means so much! I love seeing all of your notes, posts & feedback, so keep ‘em coming!

<3 Winter

Equipment: Barbell, dumbbells, bench, cardio

______

5 rounds:

• Max Reps Weighted Push-Ups (aim for 2-5 reps)

• Max Reps Unweighted Push-Ups (aim for 5+ reps)

Rest as needed in between rounds

______

4 rounds, superset:

• 5x Half Kneeling Barbell Shoulder Press

  straight into:

• 5x Barbell Lunge to Press

Alternate front foot each round

Rest 1-2 minutes in between rounds

_______

4 rounds, superset:

• 6-8x per side Single Arm Bench Press

• 6-8x per side Single Arm Push Press

Complete both exercises on one side before moving to the other side

Rest 1 minute in between rounds

______

3 rounds, superset:

• 6x DB Close Grip Press to Skull Crusher

• 12x Plate Front Raises

Rest 1 minute in between rounds

______

Finisher

3 rounds:

• 20 Alt. DB Snatch

• 20 DB Plank Pull Through

• 20 cals Row/Ski/Bike (sub for 1 minute Run)

Rest minimally in between rounds

______

Exercise Demos

Weighted Push-up

Standard Push-Up

Half Kneeling Barbell Press

Barbell Lunge to Press

Single Arm Bench Press

Single Arm Push Press

DB Close Grip Press to Skull Crusher

Plate Front Raise

Alt. DB Snatch

DB Plank Pull Through

Equipment: Squat rack, dumbbells, box

______

6 rounds, building:

• 8-6-5-4-3-2 Deadlift (conventional, sumo, or hex bar)

Building weight each round as the reps are reduced, eventually building up to your heaviest set for 2 reps.

Rest at least 2 minutes in between rounds

_______

3 rounds, superset:

• 6-8x Romanian Deadlift (at ~50% weight of your 2-rep max deadlift)

• 8x Goblet Squats

For example, if you built up to 265lbs for your 2-rep deadlift, complete your RDLs at 135lbs.

Rest 1-2 minutes in between rounds

______

4 rounds, superset:

• 6x per side Barbell Box Step Up (can sub for dumbbells)

• 30sec. Hip Thrust Isometric Hold or Pulses (using your step-up weight, shouldn’t be crazy heavy)

Rest 1 minute in between rounds

______

6min. Finisher

6 rounds, every minute on the minute:

• 15 Bodyweight Squats

• Max Burpee Box Jumps in remaining time

How many burpee box jumps can you accumulate over the 6 minutes?

Start your squats at the top of each minute. In the remaining time, complete as many burpee box jumps as you can. Come back to your squats once the next minute starts.

______

Exercise Demos

Deadlift

Romanian Deadlift

Goblet Squat

Barbell Box Step-Up

Hip Thrust Isometric Hold

Bodyweight Squat

Burpee Box Jump

Equipment: Rack, barbell, dumbbells, med ball

______

5 rounds:

• 8-10x Underhand Grip Inverted Rows (go to failure)

Rest as needed in between rounds

______

5 rounds:

• 5x Overhand Grip Pendlay Row

• 5x Barbell Roll-Out

Rest 1-2 minutes in between rounds

______

4 rounds:

• 4x Crossbody Curls + Hammer Curl

  (two crossbody curls + 1 hammer curl = 1 rep)

• 30 seconds Weighted Russian Twist

Rest 1-2 minutes in between rounds

______

4 rounds:

• 6x per arm 1.5 reps Single Arm Bent Over Row

Row and squeeze at the top, lower halfway, pull back up to the top, lower all the way = 1 rep

Rest as needed in between rounds

______

10min. Tabata Finisher

:20 on / :10 off

5 rounds:

1. Med Ball Slams or cardio of choice (row/ski/bike/run)

2. Bear Plank Row

3. Devils Cleans

4. Flutter Kicks

______

Exercise Demos

Underhand Grip Inverted Row

Overhand Grip Pendlay Row

Barbell Roll-out

Crossbody Curl + Hammer Curl Combo

Weighted Russian Twist

1.5 reps Single Arm Bent Over Row

Med Ball Slam

Bear Plank Row

Devils Clean

Flutter Kicks

Equipment: Kettlebells

_______

5 rounds:

• 6x B-Stance Suitcase Kettlebell Deadlift (right)

• 6x B-Stance Suitcase Kettlebell Deadlift (left)

• 12x KB Plank Pull Through

Rest 30-60 seconds in between rounds

______

5 rounds:

• 6x Double Front Rack Squat

• 45-60sec. Wall Sit

Rest 30-60 seconds in between rounds

______

4 rounds:

• 6x Offset Carry KB Lunge (right)

• 6x Offset Carry KB Lunge (left)

• 12x KB Hold Dead Bugs

Rest 30-60 seconds in between rounds

______

4 rounds:

• 5x Kettlebell Squat Cleans

• 10x Lateral Lunge to Clean (5 per side)

• 20x Kettlebell Swings

Rest 30-60 seconds in between rounds

______

Exercise Demos

B-Stance Suitcase KB Deadlift

KB Plank Pull Through

Double Front Rack Squat

Wall Sit

Offset Carry Lunge

KB Hold Dead Bug

KB Squat Clean

Lateral Lunge to Clean

KB Swing

Time Cap: 45 minutes

_____

16 rounds:

• Every round: 10 calories Row/Ski/Bike (sub for 45 second run)

• Odd rounds only: 1 round of “Cindy”

  • 5 pull-ups + 10 push-ups + 15 air squats

    Sub pull-ups for hanging leg raises, inverted rows or dumbbell rows

• Even rounds only: 6 Dumbbell Burpee Box Step Overs

• Every round: 10 Plate Sit-Ups

(Rounds 1,3,5,7,9,11,13,15,17 = calories + cindy + sit-ups)

(Rounds 2,4,6,8,10,12,14,16,18 = calories + burpee step overs + sit-ups)

_____

Exercise Demos

Cindy

Dumbbell Burpee Box Step Overs

Plate Sit-Ups

Thank you for subscribing to my weekly workouts newsletter! Here’s what we have on deck for the week ahead:

• Monday - 60min. Upper Body Push AMRAPs

• Tuesday - Lower Body Strength

• Wednesday - Active Rest/Yoga/Zone 2 Cardio

• Thursday - Back, Biceps + HIIT

• Friday - Unilateral Posterior Lower Body + Core

• Saturday - 40min. Full Body HIIT

• Sunday - Rest/Yoga/Mobility

We have five sessions this week, sticking with our push/pull/legs/full body split. Although the workouts don’t necessarily have to be done in the order listed above, I strategically split them up throughout the week so that certain muscle groups have ample time to rest while we work the others. As usual, most workouts include a high intensity finisher of some sort to help you get the most out of each session.

These workouts are built to challenge you. They rely on a mix of barbell, dumbbell, kettlebell, and occasional cardio work, and take a more functional approach to fitness. Whether you’re fully equipped or working with a more minimal setup, each workout can be adjusted to fit what you have on hand.

On top of these sessions, I recommend aiming for at least 4 hours of zone 2 cardio split up throughout your week. This can be done by walking, jogging, swimming, cycling, ergs etc!

If you have any questions or need help modifying something, feel free to send me a message.

Some common terms you might see in these workouts include:

• AMRAP = As many rounds as possible

• SA = Single arm

• EMOM = Every minute on the minute

• OH = Overhead

• Cals = Calorie targets on the ergs

• RPE = Rate of perceived exertion

Thank you so much for your support and interest in my programming. It truly means so much! I love seeing all of your notes, posts & feedback, so keep ‘em coming!

<3 Winter

Equipment: Barbell, rack, dumbbells, erg

AMRAP = As many rounds as possible

______

Block 1 - 12min. AMRAP

• 5 BB Push Press

• 10 Push-Ups

• 15 Slow Bicycle Crunches (right + left = 1)

______

Rest 3 minutes before moving to Block 2

______

Block 2 - 12min. AMRAP

• 5 Narrow Grip Bench Press

• 10 Bench Tricep Dips

• 15 Plate Front Raises

______

Rest 3 minutes before moving to Block 3

______

Block 3 - 12min. AMRAP

• 5 BB Sumo DL to High Pull

• 10 DB Floor Press

• 15 Plank Shoulder Taps (right + left = 1)

______

Rest 3 minutes before moving to Block 4

______

Block 4 – 15min. AMRAP

• 5 Burpee to Plate Overhead

• 10 Calories Row/Ski/Bike (or 45sec. run)

• 15 Tuck-Ups

______

Exercise Demos

BB Push Press

Push-Ups

Slow Bicycle Crunches

Narrow Grip Bench Press

Bench Tricep Dips

Plate Front Raise

Sumo DL to High Pull

DB Floor Press

Plank Shoulder Taps

Burpee to Plate Overhead

Tuck-Up

Equipment: Squat rack, dumbbells

_______

Spend time building your front squat weight, then

5 rounds, superset:

• 5x Front Squat

• 10x Jump Squats

Rest 2 minutes in between rounds

______

5 rounds, superset:

• 5x per leg Reverse Lunge to Knee Drive

• 10x Hanging Leg Raises

  (sub for laying leg raises)

Rest 1-2 minutes in between rounds

______

4 rounds, superset:

• 6-8x DB Romanian Deadlift

• 6x DB Goblet Cleans (land in a goblet squat)

Rest 1 minute in between rounds

______

Finisher, for time:

• 150 Walking Lunges

  • EMOM = 5 Burpees or 10 Single Leg V-Ups (your choice!)

**Drop it down to 100 reps if needed!

Instructions: Complete 150 walking lunges with dumbbells or kettlebells. Right + left = 2 reps. Every minute on the minute (including the first minute), complete either your Burpees or V-Ups

______

Exercise Demos

Front Squat

Jump Squat

Reverse Lunge to Knee Drive

Hanging Leg Raise

DB Romanian Deadlift

DB Goblet Clean

Walking Lunge

Burpee

Single Leg V-Up

Equipment: Pull-up bar, rack, dumbbells, landmine, cardio

_______

5 rounds

• Max reps Pull-Ups or Inverted Rows

Rest as needed in between rounds

______

5 rounds, superset:

• 5x Underhand Grip BB Row

• 10x Alt Bicep Curls

Rest 1-2 minutes in between rounds

______

4 rounds per side, superset:

• 6-8x per arm Landmine Meadows Row

• 5x per side Landmine Bird Dog

Rest 1 minute in between rounds

______

3 rounds, superset:

• 10x Bent Over Reverse Fly

• 5x per side Single Arm DB Sit-Up

Rest 1 minute in between rounds

_______

Finisher

Every 90 seconds:

• 20x Plank Rows

• 5x Devils Press

• Max distance cardio in remaining time

Rest 30 seconds & repeat for 5 rounds total (2 minutes per round, 10 min total)

_______

Exercise Demos

Pull-Ups

Inverted Row

Underhand Grip BB Row

Alt. Bicep Curls

Landmine Meadows Row

Landmine Bird Dog (knee up)

Landmine Bird Dog (knee down)

Bent Over Reverse Fly

Single Arm DB Sit-Up

Plank Row

Devils Press

Equipment: Rack, dumbbells, bench

______

4 rounds:

• 5x per side B-Stance Good Morning

• 10x Oblique Knee Tucks

Rest 1 minute in between rounds

______

4 rounds:

• 5x per side Barbell Lateral Lunge

• 10x Alt. Bodyweight Cossack Squats

Rest 1-2 minutes in between rounds

______

4 rounds per side:

• 6-8x Step Ups w/ Slow Descent

• 6-8x Single Arm Cleans

Finish both exercises on one side before moving to the other side

Rest 1-2 minutes in between rounds

______

Core, 10min. AMRAP:

• 1 Turkish Get-Up (right)

• 1 Turkish Get-Up (left)

• 10 Reverse Crunch + Kickout

______

Exercise Demos

B-Stance Good Morning

Hanging Oblique Knee Tucks

Barbell Lateral Lunge

Alt. Bodyweight Cossack Squats

Step ups w/ Slow Descent

Single Arm Clean

Turkish Get-Up

Reverse Crunch + Kickout

Equipment: Ergs/cardio, kettlebell, dumbbells, plate

_______

E2MOM x 20 rounds

Every 2 minutes on the minute:

• 30 second sprint Row/Bike/Ski/Run + corresponding exercise from below:

1. Rounds 1-4: 7 per side SA Dumbbell Hang Squat Cleans

2. Rounds 5-8: 7 Renegade Rows (row + row + push-up)

3. Rounds 9-12: 7 Burpee to Plate Overhead

4. Rounds 13-16: 7 per side SA Snatch to Overhead Lunge

5. Rounds 17-18: 7 Single-Single-Double V-Ups

6. Rounds 19-20: Max Plank Hold

Instructions: Start your sprint at the beginning of every two-minute interval. Once you finish your 30 sec. sprint, go straight into the exercise based on what # round it is. Whatever time you have left until the next 2-minute interval starts is yours to rest.

______

Exercise Demos

Single Arm Hang Squat Clean

Renegade Row

Burpee to Plate Overhead

Snatch to Overhead Lunge

Single Single Double V-Up

Plank Hold

Thank you for subscribing to my weekly workouts newsletter! Here’s what we have on deck for the week ahead:

• Monday - Shoulders, Chest & Conditioning

• Tuesday - Lower Body Strength & Conditioning

• Wednesday - Active Rest/Yoga/Zone 2 Cardio

• Thursday - Upper Body Pull Strength + HIIT

• Friday - Posterior Lower Body Strength

• Saturday - 30min. Core & Cardio

• Sunday - Rest/Yoga/Mobility

We have five sessions this week, sticking with our push/pull/legs/full body split. Although the workouts don’t necessarily have to be done in the order listed above, I strategically split them up throughout the week so that certain muscle groups have ample time to rest while we work the others. As usual, most workouts include a high intensity finisher of some sort to help you get the most out of each session.

These workouts are built to challenge you. They rely on a mix of barbell, dumbbell, kettlebell, and occasional cardio work, and take a more functional approach to fitness. Whether you’re fully equipped or working with a more minimal setup, each workout can be adjusted to fit what you have on hand.

On top of these sessions, I recommend aiming for at least 4 hours of zone 2 cardio split up throughout your week. This can be done by walking, jogging, swimming, cycling, ergs etc!

If you have any questions or need help modifying something, feel free to send me a message.

Some common terms you might see in these workouts include:

• AMRAP = As many rounds as possible

• SA = Single arm

• EMOM = Every minute on the minute

• OH = Overhead

• Cals = Calorie targets on the ergs

• RPE = Rate of perceived exertion

Thank you so much for your support and interest in my programming. It truly means so much! I love seeing all of your notes, posts & feedback, so keep ‘em coming!

<3 Winter

Equipment: Rack, barbell, dumbbells, bench, cardio

______

5 rounds, superset:

• 4-6x Barbell Z Press from Deadstop

• 5x Clean to Press

Rest 1-2 minutes in between rounds

______

5 rounds, superset:

• 5-7x DB Bench Press (reaching very close to failure)

• 10-12x DB Lateral Raises

Rest 1-2 minutes in between rounds

______

5 rounds, superset:

• 6-8x DB High Pulls

• Max reps DB Push-Ups

Rest 1-2 minutes in between rounds

______

12min. AMRAP

• 12 calories Row/Ski (sub for 45sec. any cardio)

• 12 Plate Ground to Overhead

• 12 Plank Up-Downs

• 12 Butterfly Sit-Ups

Rest minimally in between rounds

How many rounds can you get in?

_______

Exercise Demos

Barbell Z Press to Deadstop

Barbell Clean and Press

DB Bench Press

DB Lateral Raise

DB High Pull

DB Push-Ups

Plate Ground to Overhead

Plank Up-Downs

Butterfly Sit-Ups

Equipment: Rack, barbell, dumbbells, air bike

_______

Spend some time warming up your back squat to your ~3 rep range weight, then:

5 rounds, drop set:

• 3x Back Squat

  drop set into

• 6x Back Squat

Rest 2 minutes in between rounds

3 rep weight should be roughly 90% of your 1-rep max

6 rep weight should be roughly 60% of your 1-rep max

_____

5 rounds:

• 6x Deadlift

• 12x Plate Dead Bugs

Rest 1-2 minutes in between rounds

_______

4 rounds, superset:

• 6x per side Front Foot Elevated Lunges

• 6x Heels Elevated Goblet Squats

Rest 1 minute in between rounds

______

Conditioning (~12-15min.)

6 rounds, for time:

• 10 calories Air Bike

  Sub for 1 minute run

• 20 Bodyweight Squats

• 30 Plank Shoulder Taps

Minimal rest in between rounds

Can you finish under 15 minutes?

______

Exercise Demos

Back Squat

Deadlift

Plate Dead Bug

Front Foot Elevated Reverse Lunge

Goblet Squat

Bodyweight Squat

Plank Shoulder Tap

Equipment: Rack, bar, dumbbells, ergs/cardio

_______

Block 1

6 rounds:

• Odd Rounds (1,3,5)

  • Max reps Pull-Ups

    Sub for Inverted Rows

• Even Rounds (2,4,6)

  • Max reps Chin-Ups

    Sub for Reverse Grip Inverted Rows

Rest 1-2 minutes in between rounds

_______

Block 2

8 rounds:

• Odd Rounds (1,3,5,7)

  • 4-6x Barbell Bent Over Row

  • 8x Bicep Curls

• Even Rounds (2,4,6,8)

  • 4-6x Reverse Grip Barbell Bent Over Row

  • 8x Hammer Curls

Rest 1-2 minutes in between rounds

______

Block 3

10 rounds:

Odd Rounds (1,3,5,7,9):

• 30sec. Erg Sprint (row/ski, can sub for bike or run)

• 10 Alt. SA Devils Press

Even Rounds (2,4,6,8,10):

• 30sec. Erg Sprint (row/ski, can sub for bike or run)

• 10 Butterfly Sit-Ups

Rest as needed in between rounds (minimally)

_______

Exercise Demos

Pull-ups

Chin-ups

Inverted Row

Reverse Grip Inverted Row

Barbell Bent Over Row

Bicep Curls

Reverse Grip Bent Over Row

Hammer Curls

Alt. SA Devils Press

Butterfly Sit-up

Equipment: Rack, dumbbells, bench/box, plate

________

3 rounds:

• 8x Barbell or Plate Good Mornings

• 8x Bodyweight Squats

Rest as needed in between sets

________

5 rounds, building:

• 10-8-6-5-5 Barbell Hip Thrust

Increasing in weight as reps are reduced

Rest 1-2 minutes in between rounds

_______

4 rounds, superset:

• 5-8x Sumo Romanian Deadlift

Rest 1-2 minutes in between rounds

______

4 rounds, superset:

• 6x Box Step Ups w/ Slow Descent

• 6x Single Leg Plate Ground to Overhead

Complete both exercises on one leg before moving to the other leg

Rest 1 minute in between rounds

______

6min. AMRAP

• 6x Lateral Lunge to Clean (right)

• 6x Lateral Lunge to Clean (left)

• 6x Single Dumbbell Thruster

• 6x per side Single Leg V-Ups

Complete as many rounds as possible in 6 minutes, resting minimally between rounds

______

Exercise Demos

Plate Good Morning

Barbell Good Morning

Bodyweight Squat

Barbell Hip Thrust

Sumo Romanian Deadlift

Step Up w/ Slow Descent

Single Leg Plate Ground to Overhead

Lateral Lunge to Clean

Single DB Thruster

Single Leg V-Up

Equipment: One medium plate & ergs or a place to run

_______

Every minute on the minute

6 rounds:

• Minute 1: 14 Plank Plate Walk Ups

• Minute 2: 12 Plate Lunge Thruster

• Minute 3: 10 Plate Sit-Ups

• Minute 4: 8 Burpee to Plate

• Minute 5: Max distance Run, Row, Ski or Bike

You’ll start your reps at the top of the minute. Whatever time is left is yours to rest until the next minute starts. Move to the next exercise once the next minute starts.

_______

Exercise Demos

Plank Plate Walk Ups

Plate Lunge Thruster

Plate Sit-Up

Burpee to Plate

Thank you for subscribing to my weekly workouts newsletter! Here’s what we have on deck for the week ahead:

• Monday - Upper Body Push Strength + HIIT

• Tuesday - Lower Body Strength + Power

• Wednesday - Active Rest/Yoga/Zone 2 Cardio

• Thursday - Upper Body Pull Strength & Conditioning

• Friday - Glutes, Core & HIIT

• Saturday - Full Body Strength & Cardio

• Sunday - Rest/Yoga/Mobility

We have five sessions this week, sticking with our push/pull/legs/full body split. Although the workouts don’t necessarily have to be done in the order listed above, I strategically split them up throughout the week so that certain muscle groups have ample time to rest while we work the others. As usual, most workouts include a high intensity finisher of some sort to help you get the most out of each session.

These workouts are built to challenge you. They rely on a mix of barbell, dumbbell, kettlebell, and occasional cardio work, and take a more functional approach to fitness. Whether you’re fully equipped or working with a more minimal setup, each workout can be adjusted to fit what you have on hand.

On top of these sessions, I recommend aiming for at least 4 hours of zone 2 cardio split up throughout your week. This can be done by walking, jogging, swimming, cycling, ergs etc!

If you have any questions or need help modifying something, feel free to send me a message.

Some common terms you might see in these workouts include:

• AMRAP = As many rounds as possible

• SA = Single arm

• EMOM = Every minute on the minute

• OH = Overhead

• Cals = Calorie targets on the ergs

• RPE = Rate of perceived exertion

Thank you so much for your support and interest in my programming. It truly means so much! I love seeing all of your notes, posts & feedback, so keep ‘em coming!

<3 Winter

Equipment: Bench, rack, dumbbells, dip bars, med ball, plate, cardio

________

5 rounds:

• 4-6x Bench Press

• 10x Laying Leg Raises

Rest 1-2 minutes in between rounds

______

5 rounds, building:

• 8-6-5-4-3 Barbell Strict Press

  building in weight as reps are reduced

• 8x per side Single Arm Tricep Kickback

Rest 1-2 minutes in between rounds

_______

4 rounds:

• Max reps Tricep Dips (parallel bars, banded or assisted dip machine)

Rest as needed in between rounds

______

3 rounds:

• 8-10x Plate Front Raises

• 8 Plank Plate Slides (right)

• 8 Plank Plate Slides (left)

_______

15min. HIIT Finisher

3 rounds through

:30 on / :30 off of each:

1. Push-Up Over Plate

2. No Squat Wall Balls

3. Burpee to Plate

4. Plate Crossbody Sit-Ups

5. Cardio of Choice (run, row, ski, bike, jump rope)

_______

Exercise Demos

Bench Press

Laying Leg Raises

Barbell Strict Press

Single Arm Tricep Kickback

Tricep Dips (bars)

Tricep Dips (banded)

Plate Front Raise

Plank Plate Slide

Push-Up Over Plate

No Squat Wall Ball

Burpee to Plate

Plate Crossbody Sit-Up