Workouts of the Week 8/10/18

Monday

Warmup

2 rounds

20 walking lunges

12 banded tricep pushdowns

20 monster walks

12cal

20 DU / 30 single skips

Tabata

WB

Plank / HS hold

 

Part A

For quality:

40 single leg KB deadlifts

30 pistols

40 single leg calf raise

30 ring row

40 DB step ups

30 ring dips

*Reps are total. Work through total reps of one movement before moving onto the next movement.

Part B

8min AMRAP

15 WB

30 DU / 60 single skips

250m Row / 500m Bike

5m HS walk / 12 shoulder taps

*This workout is designed to have unbroken reps. Choose a weight or scaling option which allows this.

 

Tuesday

Warmup

Foam roll lats 1min/side

2 rounds

1min supported squat + ankle mobility

10 WB (heavy)

10 plate reverse flies

5 strict pullups

5 box step overs

 

Part A

4 sets of 5

Snatch Balance + OHS

*2-3 warmup sets, then hold weight across working sets

Part B

2 RFT

50 air squats

40 kipping pullups

30 power cleans @15/20 35/40

20 pushups

10 box jumps

*This workout will keep you working at a constant pace for a longer duration, targeting the aerobic energy system. Aim to break the reps up early in the harder movements.

*20min cut off

 

Wednesday

Warmup

Trigger ball shoulder blade + shoulder rotation 1min/side

Trigger ball chest on rig + shoulder flexion 1min/side

3 rounds

5 DB strict press

1 Around the world handstand on box

10sec superman hold

10 cal

20 hollow rocks

 

Part A

3 sets

3 drop sets of max effort strict HSPU

* Start on most difficult movement, and ADD mats. Aim for 2min rest between sets

3 sets

3 controlled wall walks

*To increase intensity, add 4x shoulder taps / 4x hip taps at the top of each wall walk. Aim for 2min rest between sets

Part B

5 sets of 500m row / 1km bike

*Pair up; one partner works, other rests

 

Thursday

Warmup

2 rounds

10 Banded passovers

8 WB (heavy)

6 KBS (light)

2 rounds

8 Ring rows

8 Dowel stick external rotations

8 Back extensions

 

Part A

Build to a heavy complex:

1 Hang power clean

1 Hang squat clean

1 Split jerk

*Aim to rest 2min between sets. 12min

EMOM 6

Even: 3 position power snatch

Odd: 10-15 Vup

*Build 1-5kg each round of snatches

Part B

8 RFT

6 KBS @12/16 24/32

3 ring muscle up/ 5 CTB

*This workout is designed to work hard and push a little more than you want to. Aim to keep at a regular pace throughout. 15min cut off

 

Friday

Warmup

Foam roll quads 1min/side

Foam rolls lats 1min/side

Banded sampson stretch 30sec/side

Pigeon stretch 30sec/side

2 rounds

10 OH plate lunges

10 Walking drinking birds

10 Banded OH squats

2 laps Banded vibrations

 

Part A

4 sets of 6

OH BB lunges

*2-3 warmup sets, then increase weight across working sets. Keep stable

Part B

4 RFT

12 deadlifts @25/30 45/60

6 BB thrusters @25/30 45/60

6 TTB

*The workout is designed to keep the body in an anaerobic state. Choose a load that will allow short breaks between movements throughout the workout. *10min cut off

Finisher

???

Saturday

Warmup

3 rounds

2 burpees

5 strict pullups

10 DB push press

15 box step overs

20 air squats

1 set max single leg calf raises

400m easy jog / brisk walk

Workout

Teams of 2

Cash in 800m run

10-8-6-4-2

KBS

Pullups

2-4-6-8-10

C&J @25/30 45/60

Burpee box jump over

Cash out 400m run

*Both partners perform run together. During workout, one partner works while other rests, break reps as required. Scale weight and movement according to partner level. 30min cut off

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