Workouts for the Week 23.07.18

Monday

Warmup

3 rounds

10 KBS (light)

10 kip swing

10 WB

10 banded ankle mobility drill

 

Part A

6 sets of 2 (working up)

Tempo Back squats

4sec down, 2sec hold base

Part B

5 RFT (rounds for time)

20 KBS

20 Pushups

10 WB

10 CTB (chest to bar)

 

Tuesday

Warmup

Foam roll lats 1min/side

2 rounds

20 banded Passovers

10 Dowel stick OHS against rig

5 cal bike

 

Part A

5 sets of 7

Strict Pull ups

Ring rows

Part B

Technique Practice

6min AMRAP

30cal

Max squat snatch

*rest 3min

4min AMRAP

25cal

Max squat snatch

*rest 2min

2min AMRAP

20cal

Max squat snatch

 

Wednesday

Warmup

Trigger chest 1min/side

3 rounds

30sec active bar hang

10 Banded hollow push down

1 lap Handstand box walk around (stack)

 

Part A

4-7 rounds of 1 wall walk complex

  • Wall walk
  • 5 Side walk Left
  • 10 Superman rocks/ use hands
  • Wall walk
  • 5 Side walk Right
  • 10 hollow rocks /knee tucks

Part B

10min AMRAP

250m row

7 TTB

1 rope climb

*add 1 rope climb each round

 

Thursday

Warmup

Partner accumulate 40 cal

3 rounds of 5 partnered Nordics

2 sets of 20

Banded Tricep push down

Air squats

Floor chest flies (light)

Banded vibrations

 

Part A
4 sets of 10

Bench press

3 sets of max pushups on rings

Part B

Tabata (light)

DB strict press

DU

DB Bent over row

Sit-ups

 

Tabata (light)

Kipping pull-ups

DB Front squat

Hollow rock

DB front rack lunge

 

Tabata (light)

DB Power clean

TTB

DB Deadlift

Calories

 

Friday

Warmup

Trigger chest 1min/side

Banded tricep opener 1min/side

2 rounds

1min supported squat

10 air squats

15 Banded passovers

2 laps banded vibrations

 

Part A

Technique practice

EMOM 10

Clean complex (working up):

Power clean

Hang squat clean

Full squat clean

Jerk

E2MOM 8

Clean complex (working up):

2x Power clean

2x Front squat

2x Thruster

2x push press

Part B

For Time:

21-15-9

Dips

Sit-up

Burpee

 

Saturday

Warmup

3-4 teams – relay 3 rounds

Inch worm pushups

Heavy farmers carry

OH plate lunge

Run

Workout

Teams of 3 – *35min cap

3 rounds

30 KBS (heavy)

30 burpee box jump over

30 Thrusters @15/25/35/50


Row 100cal


2 rounds

30 KBS (heavy)

30 burpee box jump over

30 Thrusters @15/30/40/55

Row 100cal

1 round
30 KBS (heavy)

30 burpee box jump over

30 Thrusters @15/35/45/60

 

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