WORKOUTS of the WEEK 20.01.20

QUOTE OF THE WEEK

Start listening to your body – it knows you better than you think. 

MONDAY

Part A

Holding over 3 sets

4 strict press

Part B

Every 3min for 4 rounds

3 muscle ups / burpee pullup

50 DU

10/12 cal

Recovery

3min AMNAP

Trigger front shoulder hand-behind-back 1min/

TUESDAY

Part A

Build to a heavy

3 back squats

Part B

For time

5-10-15-20

Power snatch

20-15-10-5

Lateral burpee over bar

*13min cut off. F[15-25] M[30-40]

Recovery

Couch stretch 1min/ x2

WEDNESDAY

Part A

4 rounds

10 ring rows in false grip

5 box muscle up transitions

20sec hollow

Max false grip hang

Max false grip in CTR 

Part B

15min AMRAP 

1 driveway single OH KB carry

10 dips

10 situps

10 cal

 KB F[16-24] M[24-32]

Recovery

Forearm KB smash 2min/

THURSDAY

Part A

EMOM x7min

5 OHS

1min transition

EMOM x7min

5 hip thrusts

Part B

For time

500-400-300-200-100m

Run

Row

*18min cut off

Recovery

Seated shin stretch 30sec/

Pigeon stretch 1min/

FRIDAY

Part A

4 rounds for quality

8 romanian deadlifts

30m DB OH walking lunge

Part B

4 RFT

12 pullups

8 power cleans (increasing weight)

Into

Find max clean & jerk

*16min cut off. 

F[25/30/35/40] M[30/35/40/45]

F[35/45/55/65] M[50/60/70/80]

Recovery

Posterior chain floss x20/

Trigger lower back 1min/

SATURDAY

Workout – Team of 3

For Time

2km bike / 1km row / 1km run

Into

50 TTB

150 DU

50 thrusters

50 TTB

150 DU

50 thrusters

50 TTB

150 DU

50 thrusters

*30min cut off. 

F[20/30/40] M[30/40/50]

F[30/40/50] M[50/60/70]

Recovery 

BB smash quads 2min/

Downward dog 1min

Upward dog 30/

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