Workouts for the Week 19.11.18

Monday

Warmup

3 rounds

1min supported squat

8 pushups

2 rounds

30sec HS hold

10 cal

1 round

20 step ups

10 banded passovers

 

Part A

EMOM 5

10 Bench

EMOM 5

3 Strict HSPU

3 Kipping HSPU

EMOM 5

10 DB snatch @10/15 15/22.5

*Increase weight across sets and movements. Start at various stations

Part B

10-9-8…1

Ring MU / strict CTB

Front squats @35/40 45/60

Burpee box jump over

*This workout is designed to practice your skills under fatigue! Challenge yourself with the skill piece, as both other pieces are quick and simple movements. If MU are close or new to you, perform a scaled version to ingrain a motor pattern for this workout. *18min cut off

Recovery

Rig chest stretch, trigger ball chest, standing quad stretch

 

Tuesday

Warmup

3 rounds

15 air squats

10 DB push press

10 dowel external rotations

15 DU/ 30 single skips

 

Part A

6 sets of 3

Front squats

+Accumulate 1min L sit during sets

*Increase weight across sets. 1min total L-sit and L-hang time across all sets

Part B

3 RFT

20 thruster @25/30 35/40

40 DU

*This workout is designed for speed. Choose a weight that allows ‘nearly’ unbroken thrusters. 6min cut off

Recovery

Foam roll quads, rig stretch calves, couch stretch

 

Wednesday

Warmup

Foam roll quads 1min/side

2 rounds

8 frog burpees

10 DB TTB drill on floor

12 banded tricep pushdown

1 around the world handstand

Accumulate 1-2min in:

High ring support, Plank

 

Part A

5 rounds

10 Alternate leg kipping TTB

5 Strict TTB

7 Strict ring dips

*Spend the time working through and challenging yourself with core and TTB drills.

Part B

8min AMRAP

8 cal

5m HSW / 20 shoulder taps against wall

8 cal

15 deadlifts @35/40 55/70

*This workout is designed to challenge your skill under fatigue; so really focus on critiquing the handstands.

Recovery

Abdominal stretch, trigger hip flexor, tricep smash

 

Wednesday WEIGHTLIFTING

Push Press: 5×2

Push Jerk: Work up to a heavy single

Clean Pull + Power Clean + Clean Pull + Clean (1+1+1+1) x 5

Clean Pulls with Pause At Mid Knee (pause for 2 seconds): 4×3 (Heavy, but keep the speed on the bar)

3 Sets

KB Goblet Hold Step Ups x 20

KB Side Bends x 20 each side

 

Thursday

Warmup

3 rounds

12 banded lat pulldowns

10 plate twists

8 DB front squats

2 wall walks

 

Part A

EMOM 20

Close undergrip pullup

KB turkish getup

DB lateral/front raises

Pistols

DB chest fly

*Spend 40sec working, 20sec resting/transition time.

Part B

2min AMRAP

12 KBS

10 Situp

2min REST

2min AMRAP

5 Burpee box jump over

10 DB forward lunge

2min REST

2min AMRAP

2 wall walk

2 rope climb

*Starting at different stations, work hard for 2min

Recovery

Rig bicep stretch, foam roll quads, trigger chest

 

Friday

Warmup

1min wrist mobility

2 rounds

10 WB

10 cal

10 banded vibrations

20 calf raises

2 rounds

5 BB snatch balance

5 BB wide behind neck press

 

Part A

Build to a heavy 3

Squat snatch

*Increase weight across sets

Part B

For time

500m run

20 power clean @25/30 45/60

500m Row

20 power clean @25/30 45/60

50 DU

*This workout is designed for the whole body! The cardio pieces will be at moderate pace, while the cleans should be performed quickly – dig deep and push hard. 9min cut off

Recovery

Rig calf stretch, couch stretch, foam roll lats

 

Saturday

Warmup

3 rounds

5 strict pullups

10 banded goodmornings

15 KBS

20 DU

Workout

Teams of 3

13min AMRAP

30 HSPU

60 DB thruster @10/15 15/22.5

90 Situps

3min REST

13min AMRAP

30 Pullups

60 Deadlifts @35/40 55/70

90 DU

Recovery

Banded lat stretch, foam roll lats/quads, rig stretch calves

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