Workouts of the Week 03.12.18

Monday

Warmup

3 rounds

10 Banded pull aparts

5 pushups

10 WB

6 Banded lunge passovers

 

Part A

Build to heavy complex

Squat clean + hang squat clean + push jerk

*Increase weight across sets and continue to maintain good technique without putting the bar down.

Part B

10min AMRAP

10 pull-ups

10 Deadlifts @35/40 55/60

10 TTB

10 pushups

*This workout is targeting more of our aerobic thresholds- going for a constant and maintainable pace rather than an all out effort.

Recovery

Abdominal stretch, foam roll quads, trigger ball lats

 

Tuesday

Warmup

Pigeon stretch 1min/side

2 rounds

8 Banded OHS

8 Banded passovers

20 calf raises

2 rounds

20 bear crawls

20 DU/ 40 singles

10 jump squats

 

Part A

3-3-3-3

Behind head strict press (snatch grip)

Behind head push press

*Increase weight across sets, starting your first working set with a more challenging weight. Superset both movements before re-racking the bar..

Part B

7 RFT

6 Thrusters @20/30 35/40

40 DU / 80 singles

*This workout is designed for speed- aiming and maintaining around 1-2min a round- choose a weight that allows this. 12min cut off

Recovery

Tricep smash, rig calf stretch, trigger ball chest

 

Wednesday

Warmup

Wrist warmup 2min

2 rounds

20sec active bar hang

3 burpee

20sec active bar rotations

30 low plank

3 rounds

1 around the box walk

30sec HS hold

 

Part A

5 sets of Handstand skill

10 HS hold; knees to chest

3 headstand in tripod

2 wall walk

Part B

Buy in

1000m row

Into

3 RFT

5 Muscle ups / 10 CTB / 10 pull-ups

12 burpees

*This workout is designed to target skill under fatigue. Modify skill and rep scheme to work on your choice of skills! *15min cut off

Recovery

5min relaxation stretch, foam roll mid back

 

Wednesday WEIGHTLIFTING

Push Press: 3×3. In between sets, perform 10 DB sotts press

Power Clean + Dip + Jerk + Behind the neck Jerk: (1+1+1+1) x 5 working sets

Snatch Deadlift: 3×3. In between sets, perform 10 goblet squats

Ab mat Sit ups x 100 total

Thursday

Warmup

Foam roll lats 1min/side

Team squat plate relay 4min

2 rounds

10 DB step ups

5 ring row

10 cal

5 ring dip

 

Part A

3 sets

30sec High ring support

15 Weighted back extension / GHD

20 Hollow rocks

30sec L hang/ knees up

*Finish first movement before moving on

Part B

EMOM 6

8-12 Ring row

8-12 Burpee bar tap

EMOM 6

12/15 calories

10-12 DB snatches

EMOM 6

30-60 DU

1-2 Rope climbs

*2min REST btw each different workout.

Recovery

Abdominal stretch, trigger ball calves, trigger hip flexor


Friday

Warmup

Trigger ball hamstrings on box 1min/side

2 rounds

6 banded goodmornings / each

10 slow air squat

8 thoracic extensions over foam/WB

20 weighted calf raises

 

Part A

3 sets of 16

Single leg KB deadlift

+8 Controlled pistol squat

*Hold same weight across all 3 sets. Challenge your pistols.

Part B

21-15-9

Ring dip

Power snatch @25/30 35/50

10m Shuttle run

*This workout works different muscles per movement, so transition time is quick. Aim to break up the reps in manageable sets to keep working at a constant pace. 12min cut off.

Recovery

Tricep smash, foam roll quads, hamstring box stretch

Saturday

(Dialogue Christmas party day)

Warmup

3 rounds

10 frog burpees

30sec supported squat

10 KBS

2 laps banded vibrations

Workout

Teams of 3

7min AMRAP

50 WB

50 TTB

150 DU

*3min rest / transition

7min AMRAP

50 Power snatch @25/30 35/40

50 burpee over bar

100cal

*3min rest / transition

7min AMRAP

50 pushup

50 KBS

600m run (1 run at a time)

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