Workouts for the Week 16.07.18

Monday

Warmup

Trigger chest 30sec/side

Tabata:

Back extensions

WB (light)

Hollow rock (bwd/fwd)

Shoulder pushups

Banded tricep opener + smash 1min/side

 

Part A

5 sets of 4 (hold across)

Front Squats

Part B

DU practice / technique practice

15min AMRAP

15 Power cleans @20/30/45/60

5 HSPU

50 DU / 100 single skips

 

 

Tuesday

Warmup

2 rounds

150m row

20 Banded passovers

10 Single arm KB front press (each)

2 Wall walks

Technique practice

 

Part A

5-4-3-2-1 (increasing weight each set)

Strict press

Push press

Push jerk/split

Part B

5km row

*30min cap

Partnered – 1 person rows 1km, 1 person rests

*Resting person accumulates max time in L hang/L sit

 

 

Wednesday

Warmup

Trigger chest 30sec/side

2 rounds

30sec active bar hang

10 Banded goodmorning

2 laps plate OH walking lunges

Tabata:

Hollow rocking fwd/bwd

Superman hold

Hollow hold

Back extension

 

Part A

Skill practice – Bar muscle up/ kip swing

7 sets of 4

The arch

Hollow pulldown

Support

*focus on tension

Part B

“DT”

5 rounds for time:

12 Deadlift

9 Hang power clean

6 Push Jerk

@45/70

*15min cap

 

 

Thursday

Warmup

Foam roll quads 1min/side

Trigger hamstrings 1min/side

Foam roll lats 1min/side

2 rounds

10cal bike/row/ski

1 lap inch worms w pushup

1 lap bunny hop squat

 

Part A
For Quality (*30min cap)

30 Strict pull ups

30 Strict ring dips

30 pistols (each)

30 Strict HSPU

30 Ring row

30 Single leg KB deadlifts (each)

Part B

For time *5min cap

50 WB @14/20

30 burpee

 

Friday

Warmup

3 rounds

1min supported squat

10 air squats

15 Banded passovers

2 laps banded vibrations

 

Part A

3 sets of 5 (hold across)

OHS

 

Part B

5min Technique practice

 

AMRAP 4

10 calorie row

7 power snatch (@15/25/40/55)

5 burpee box jump overs

*REST 4min

 

AMRAP 4

10 calorie row

7 power snatch (@15/20/35/50)

5 burpee box jump overs

*REST 4min

 

AMRAP 4

10 calorie row

7 power snatch (@15/20/30/45)

5 burpee box jump overs

 

Saturday

Warmup

Team challenge (group of 3)

9 rounds total

10 cal

5 burpees

 

Workout

Partnered – both complete each set

*35min cap

5-10-15

TTB

Partner holding HS while other working (1 drops, both stop)

*partnered driveway run after each set completed

15-10-5

HSPU

Partner hanging while other working (1 drops, both stop)

*partnered accumulation of 20cal after each set completed

20-30-40

DU

Partner situps while other working

*partnered total of 4 rope climbs

 

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