Workouts for the Week 06.08.18

Monday

Warmup

Foam roll quad 2min/side

3 rounds

1min supported squat

20 banded ankle mobility drill

10 DB pushpress

10 air squats

 

Part A

Back squat @73%

5 sets of 5

Part B

“MARY”

20min AMRAP

5 HSPU

10 pistols

15 pullups

 

Tuesday

Warmup

2 rounds

10 WB

15 banded passovers (close grip)

10 DB thoracic rotations (lying)

30sec tricep smash

EMOM 4

BB OHS

OH Plate lunge

 

Part A

Pushpress @65% of strict press

5 sets of 10

Part B

*12min cut off

100 WB

Remaining time

Max effort power snatch @25/30/40/55

 

Wednesday

Warmup

Reverse tabata

Hollow rocks

Superman to hollow positions

2 rounds

10 Vup holds 5sec

10 Vup

20 single skips

 

Part A

20min TTB skill

  • 5-10 Strict TTB and lift/Vup
  • 10-15 Tight kipping swings (creating foot height)
  • 5-10 L sit swings
  • 10-15 Rolling TTB
  • 8-10 Parallette shoot thru/shoot back

Part B

5min AMRAP

10 cal

10 Thruster @15/25/30/45

40 DU

Rest 2min

5min AMRAP

10 cal

10 Thruster @15/25/30/45

30 DU

Rest 2min

5min AMRAP

10 cal

10 Thruster @15/25/30/45

20 DU

Thursday

Warmup

Trigger chest 1min/side

2 rounds

1min supported squat

10 WB

2 laps banded vibrations

10 thoracic extension w WB

10 self mobility for wrist

 

Part A

3 sets of 10

OHS @65%

Part B

*25min cut

2 sets of 10-12-14

KB Bent over row

Burpee over bar

KBS

-12cal row after 2sets

2 sets of 8-10-12

Situp

KB push jerk

KB deadlift

-12cal row

2 sets of 6-8-10

V up

Ring dip

Kipping Pullups

-12cal row

 

Friday

Warmup

3 rounds

30 sec active bar hang

30sec dead hang

10 banded hollow pushdowns

2 laps banded vibrations

 

Part A

5 sets of 10

Strict Pullups

Ring rows

Part B

*15min cut off

10-9-8-7…-1

Hang power clean @25/35/45/60

TTB

Finisher

Max time accumulation over 5min

Ring support high

 

Saturday

Warmup

3 rounds

10 WB

1 lap inch worms w pushup

10 step up and over

15 banded passovers

5 pullups

Team obstacle challenge

 

Workout

Teams of 2 – 1 working, 1 resting

10min AMRAP

Complete:

12 power snatch @25/30/35/45

8 Box jumps

*Rest 2min

10min AMRAP

Complete:

10 thruster @25/30/35/45

6 CTB

*Rest 2min

10min AMRAP

Complete:

8 push jerk @25/30/35/45

12 cal

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