Workouts for the Week 15.10.18

Monday

Warmup

Trigger ball hip flex 1min/side

2 rounds

10 BB goodmorning

10 OH walking lunges

10 Banded hollow pulldown

10 Back extension (counting 2up, 2down)

 

Part A

3 sets of 3 @87%

2 sets of 2 @92%

1 set of 1 @96%

Deadlifts

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

Part B

For time

15-12-9-6-3

DB front squats @10/15 15/22.5

Pullups

Situps

*This workout is for speed. Aim for a challenging yet moderate rate and go hard. 10min cut off

 

Tuesday

Warmup

Trigger ball hamstrings 1min/side on box

Supported squat + ankle mobility 1min

3 rounds

150m row

10 BB behind head thruster

10 box step over

1 wall walk

 

Part A

4 sets of 10

Back squats

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

Part B

Buy in

1km row

Then…

2 RFT

20 Pistol

10 DB push jerk @10/15 15/22.5

5 Box jump

*The RFT part of this workout is designed to keep the body in an anaerobic state. Aim for pacing on the row to allow entry straight into the RFT portion. 10min cut off

 

Wednesday

Warmup

Trigger chest on rig 1min/side

2min Tabata

Hollow rock hold

High plank w scapular retractions

2 rounds

16 single leg banded goodmorning

8 banded external rotations

2 laps banded vibrations

8 WB

8 active bar hangs

2 rounds

15 situps

15 back extensions

15 weighted side bends

 

Part A

3 rounds of 10

Double band kip swing

Undergrip pullup 3sec eccentric

Hollow to superman in supine

2 sets of 5

Bar MU on box (hollow-pushback, over)

Banded ring hip transition

Low to high jump into rings

* Aim for 1min rest between sets

Part B

3 rounds of ladder

2 Power clean

*Work up to a challenging weight. 15min cut off

 

Thursday

Warmup

Wrist mobility 3min

3 rounds

12 duck jumps

10 pushups

8 plate hip thrusts

6 strict pullups

 

Part A

3 sets of 6

Thruster

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

Part B

4min AMRAP

3-6-9-12-15…

HSPU

KBS @8/16 24/32

Air squat

*2min REST

3min AMRAP

3-6-9-12…

HSPU

KBS @8/16 24/32

Air squat

*2min AMRAP

2min AMRAP

3-6-9…

HSPU

KBS @8/16 24/32

Air squat

*This workout is targetting the anaerobic system – work hard for a short to moderate amount of time. Small reps will slowly add up so dig deep and push a little harder.

 

Friday

Warmup

Team assault bike challenge

First to 150cal

*quick switches, small calorie accumulation

2 rounds

5 WB cleans

5 OHS w WB

5 WB

2 rounds

10 banded passovers

10 BB behind head push press

 

Part A

5 set of 3

Split jerk from the rig

(2 jerk dip drives + 1 split jerk)

*2-3 warmup sets, then hold weight across working sets. Aim for 2min rest between sets

Part B

12min AMRAP

20 WB @14/20 20/30

5 power snatch @30/40 45/60

10 burpees

*This workout is designed to have unbroken reps. Pick a weight that allows this. Start at a pace you can maintain throughout.

 

Saturday

Warmup

Mini basketball game 6min

*Ball must be passed to every team member before shooting. Count out loud

3 rounds

20 single leg calf raises

10 DB deadlift

20 single skips

10 pullups

Workout

Teams of 2

3 rounds each

100m Pincher plate carry @5/10 10/15

Then straight into…

5 RFT

50 DU

20 HSPU

50 DU

40 DB C&J

*One partner works while other rests. Perform carry for 3 rounds each, then straight into 5 RFT. Break reps as needed. 25min cut off

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