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Week 1 | 2019

Week 1 | 2019

1/1/2019 - Every Minute on the Minute (EMOM) :30seconds of work, :30seconds of rest, rotation exercises: 1. Assault Bike Cals 2. Deadlifts (285#,265#,235#,185#,135# dropping each round) 3. Ski Erg Calories 4. Duel Kettlebell Swings 53#'s... Total Reps = 191

1/2/2019 -

  1. Back Squats with 2sec Pause at the Bottom 5x5 Climbing each set | 95#,145#,195#,225#,245#...
  2. Clean & Jerk EMOM 195#, pause just off floor for 3 seconds keeping tension on the hamstrings
  3. Supersets: Pendlay Row 4x12 95# & DB Bench 4x12 70#'s
  4. Conditioning: 5 Rounds for Time of: 10 calorie Assault Bike + 200' DBall Bear Hug Carry 150# | 11:55

1/3/2019 -

  1. EMOM 8 Minutes 20 Double Unders w/weighted jump rope + Power Snatch + Snatch Balance + High Hang Squat Snatch | 115#
  2. EOMOM (every other minute on the minute) Squat Snatch: 145#x3, 155#x3, 165#x2, 175#x2, 185#x2
  3. 5 Rounds for time of: 10 calorie Assault Bike + 50' Handstand Walk | 6:46

1/4/2019 -

  1. Back Squats 265#x5, 295#x1, 235#x10, 315#x1, 205#x15, 345#x1
  2. 9 Minute AMRAP (as many reps/rounds as possible): 15 bar facing burpees, 10 deadlifts, 5 power snatches 95# | 5 rounds +12 reps
  3. Establish a heavy squat clean with in 3 minutes of finishing AMRAP workout - 255#