Workouts for the Week 13.08.18

Monday

Warmup

3 rounds

10 banded goodmornings

10 back extensions

10 KBS

5cal bike

Part A

5 sets of 5

Deadlifts @75%

Part B

7 rounds

1min 20 WB

1min 20cal row

1min REST

Tuesday

Warmup

3 rounds

1min supported squat

20 banded ankle mobility drill

15 banded shoulder external rotations

10 wide banded vibrations

Tabata

BB behind the head press

Air squats

Part A

E2MOM 12

3 Squat snatch

*Building

Part B

3 RFT

20 Push jerk @15/25/45/60

12 lateral BoB

Wednesday

Warmup

2 rounds

10 DB bent over row

10 pushup

10 DB push press

10 high plank shoulder tap

Reverse tabata

Hollow rock

Superman

Part A

5 rounds

1 wall walk

5-10 strict HSPU

Kipping HSPU to fatigue

Part B

15min AMRAP

10 Burpee box overs

16 DB snatch @10/15/22.5

20 Alternating D-Ball clean @14/20/30

Thursday

Warmup

Foam roll quads 1min/side

3 rounds with partners

10cal row: banded goodmorning

Part A

EMOM 25

Hip thrusts @40/80

Single leg calf raises +/- weight

KB Single leg deadlift

DB single arm OH lunges

Elevated DB sumo squats

Part B

4 RFT

*12min cut off

10 Situp

30 air squats

60 DU

Finisher

3x max attempt broad jump distance

Friday

Warmup

2 rounds

1min supported squat

10 WB

12 banded passovers

10 thoracic rotations w DB

10 dowel stick external rotations

Part A

4 sets of complex

High hang squat clean- hang squat clean- squat clean- push press

High hang squat clean- hang squat clean- squat clean- push jerk

High hang squat clean- hang squat clean- squat clean- split jerk

*building

Part B

8min AMRAP

20 Deadlift @40/60/80/100

10cal bike/erg/row

20 OH plate static lunge @10/15/20

10 cal bike/erg/row

Saturday

Warmup

2 rounds

5 pullups

10 WB

5 banded goodmornings

10 DU

15 banded passovers

Workout

Teams of 2

1 working, 1 resting

*35min cut off

10-20-30…DU

1-2-3…Rope climbs

10-20-30…KBS

1-2-3…Ring muscle up/CTB

10-20-30…Situp

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