Workouts for the Week 29.10.18

Monday

Warmup

Basketball burpees 3min

Banded sampson stretch 1min/side

2 rounds

1min supported squat + ankle mobility

8 WB

8 Vup

8 OH plate lunges

 

Part A

4 sets of 6

Back squats

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

Part B

21-18-15-12-9

WB 14/20 20/30

CTB

Calories

Situps

*This workout is designed for mental endurance; wall balls, calories and situps made to be unbroken – so hang on. Aim for the rest breaks to be accumulated between reps of CTB; take quick short breaks. 18min cut off

Recovery

Foam roll lats and quads, quad/hip flexor stretch, cobra stretch

 

Tuesday

Warmup

Foam roll quads 2min/side

Banded lat stretch 30sec/side

3 rounds

2 laps banded vibrations

10 pushups

12 DB renegade rows

14 air squats

 

Part A

4 sets of 4

Bench

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

Part B

4RFT

10 Deadlifts @35/40 55/60

6 DB push press @10/15 15/22.5

2 MU/strict CTB

*The intent of this workout is to build our ‘strength under fatigue’ muscle. Aim to push through the loaded movements with unbroken reps, whilst having small rest breaks between the different exercises. Choose a weight that allows this. 12min cut off

Recovery

Floor chest stretch, trigger chest, seated hamstring stretch

 

Wednesday

Warmup

2 rounds

20 OH walking lunges

20 bear crawls

1 laps around the world HS

10 DB front squat (light)

3 rounds

5 banded dragon flies

10 back extensions

20 DB side bends

 

Part A

4 rounds of HS practice:

10 sec hold in banded rig / against wall

Walk in HS to wall + 5 shoulder taps / 10 shoulder taps on box

2 wall walks

*This time is designated to practice handstands and handstand walking; scaling and advancement  is further available

Part B

“GRACE”

1 RFT

30 Clean & Jerks

43/61

*This workout is designed to be quick! Some even perform unbroken! 10min cut off

Recovery

Trigger ball front hip flexors, couch stretch, downward dog single leg, banded chest stretch

 

Thursday

Warmup

2 rounds

10 BB goodmorning

10 DB step up (light)

10 KBS

10 banded passovers

2 rounds

10 Partnered resisted single leg hamstring curls (lying)

 

Part A

5-4-4-4-3-3

Deadlift

*Aim for 1-2min rest between sets. Build weight across sets

Part B

4min AMRAP

2x 1min work:1min rest

20cal/15cal + max burpees in remainder

*2min REST

4min AMRAP

2-4-6-8…

DB snatch

Burpee box jump over

*2min REST

4min AMRAP

100m run (driveway)

10 KBS

1 Rope climb

*These workouts are targeting our anaerobic energy systems; working at a high threshold for a short to moderate time. Go hard for the AMRAP, then enjoy a solid rest.

Recovery

Trigger ball hamstrings, couch stretch, banded lat stretch, trigger ball calves

 

Friday

Warmup

Wrist mobility 1min

2 rounds

10 controlled banded OHS

10 Vup

10 banded passovers

2 rounds

20 single leg calf raises

10 WB

5 kip swing

 

Part A

5 sets of 5

OHS

Perform 10 strict ring dips between sets

*Aim for 1min rest between sets. Work up weight across the sets

Part B

50-40-30-20-10

DU

25-20-15-10-5

TTB

5-4-3-2-1

Heavy power snatch

*This workout is designed to be broken up and finished, so use appropriate scaling for you to finish. Perform 1 set of DU, then TTB then snatch, then start 2nd set of DU, and so on. 20min cut off

Recovery

Stretch calves, foam roll calves, banded last stretch, foam roll triceps

Saturday

Warmup

Shuttles 20m

Toe running

High knees

Butt kicks

Explosive broad jump

Hip open/close

Explosive skip

2 rounds

5 pullups

10 pushups

15 squats

 

Workout

Teams of 1 or 2

For time

“MURPH”

1mile run (1.6km)

100 Pullups

200 Pushups

300 Squats

1mile run (1.6km)

*Bring a weight vest to make it challenging if performed before. If partnered, one partner works while other rests – one runs, tags partner, other runs – 4x laps required. Break all reps as needed. 40min cut off for partners. Individual happy to keep going for time.

Recovery

Foam roll lats and quads, coach stretch, trigger chest

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