Workouts for the Week 24.09.18

Monday

Warmup

Foam roll quads 1min/side

2 rounds

2 laps banded vibrations

10 plate chest flies (light)

15 DU

20 walking lunges

1min high plank

 

Part A

4 sets of 6

Bench press

*building

Part B

2 RFT

10 pushup

20 burpees

30cal row/bike

40 air squats

50 DU

40 air squats

30cal row/bike

20 burpees

10 pushup

400m run

 

Tuesday

Warmup

2 rounds

12 single leg KB deadlift

10 KBS

8 WB

5 rounds

10 single skips + 1 burpee

3 rounds

6 Partnered nordics

 

Part A

5 sets of 5 @80%

Deadlifts

Part B

3 RFT

70 DU

20 kipping HSPU

100m KB farmers carry

 

Wednesday

Warmup

2 rounds

30sec active hang

10 ring rows

5 strict pull-up

10 WB

Tabata

Hollow hold

Hollow to super man transition

 

Part A

Kipping / Butterfly drills

5-6 sets of 6-8

Banded kip

Low bar swing +/- jump

Pull-up hold in top position

Small butterfly circles

Part B

Buy in

40 TTB

Then…

7 RFT

25 DU

8 DB thrusters @10/15 15/22.5

 

Thursday

Warmup

Foam roll lats 1min/side

Trigger ball chest on RIG + arm movement 1min/side

2 rounds

5 calories

10 weighted hip thrusts

10 box step overs

10 BB behind head press

 

Part A

EMOM 16

1st minute 10 OHS

2nd minute 15-20 KBS

3rd minute 15-20 burpee

4th minute REST

Part B

3min AMRAP

20 box jumps

AMRAP snatch @25/40 45/60

*2min REST

3min AMRAP

18 box jumps

AMRAP thruster @25/40 45/60

*2min REST

3min AMRAP

16 box jumps

AMRAP clean @25/40 45/60

 

Friday

Warmup

Foam roll quads 1min/side

2 rounds

30sec supported squat / 30sec squat pulses

20 single leg calf raises

15 WB thoracic extensions

10 banded passovers

Accumulate

1min high ring

1min L sit

 

Part A

4 sets of 3 @85%

Back squat

*hold across

Part B

‘FRAN’

21-15-9

Thrusters @29/43

Pullups

Finisher

For time:

100 pushups

 

Saturday

Warmup

2 rounds

2 laps banded vibrations

5 pullups

10 BB goodmorning

20 weighted side bends

10 WB

Workout

Teams of 2

*30min cap

3 RFT

20 HSPU

40 squat cleans @35/50 55/70

60 STO (shoulder to overhead)

80 deadlifts @35/50 55/70

Then…

1 RFT

20 power snatch @25/50 45/70

40 CTB

60 situps

8 rope climbs

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.