Workouts of the Week 01.07.19

MONDAY

SQUAT CYCLE – WK 3/4

General warm up

3min of squat mobility

1min normal – 1min close – 1min wide

10 active hangs up/down

10 active hangs fwd/bwd

10 BB back SOTS press

20 BB back squats

Part A

Build to a heavy 3

Back squat

Specific Warm up

5 strict CTB + 10 easy HSPU + 10 BB thrusters

1 lap of each: Butt kicks, walking calf raises, 

forward toe flicks, frankinstines

Part B

Buy in

10 BMU / 15 CTB

Into

21-15-9

Thrusters

Shoulder taps

*500m run 

*15min cut off. F [15-35] M [20-50]. Rx+ Hip taps

Recovery

Couch stretch 30sec/side

Barbell smash quads 1min/side

Shin stretch 30sec

Trigger chest on floor 30sec/side

TUESDAY

General warm up

Double handed bar hang – last person hanging

Plank once dropped off

2 rounds of 10

Partner leg raise

1 round

10 kip swings

10 diamond pushups

5 ring pullups/CTB

Part A

6 sets

2 x Kip-Pullup-CTB-MU

10 ring pushups

Accumulate ~2min in an L sit

Part B

4 RFT

500m row / 1000m bike

15 burpees

15 KBS

*18min cut off. Rx+ heavy KB

Recovery

3min AMNAP

Trigger upper traps 30sec/side

Trigger glutes 30sec/side

WEDNESDAY

BAREFOOT BANDITS

General warm up 

Max handstand hold in 2min

Banded hip warmup

20 crabs fwd/bwd + 20 crabs side

10 air squats + 10 lunges

10 small arm circles

10 large arm circles

5 press handstand walks

10 banded hamstring curls on rig

Part A Barefoot

EMOM for 15min

Hip thrusts

Wall walks

Single leg KB deadlifts

Pistols

BB calf raises

Specific Warm up

HSPU drills + 10 BB deadlifts

Part B – Shoes on

‘Diane’

For time

21-15-9

HSPU

Deadlifts @70/102

*12min cut off

Recovery

Trigger adductors 30sec/side

Trigger glutes in cross-legged 30sec/side

Lying hold/relax hamstring stretch 3x5sec

THURSDAY

General warm up 

2 rounds

10 foam roller wall rollout w band

20 air squats

10 light DB thrusters

Driveway front rack kb carry

Part A

Every 90sec for 6min 

DB or KB

4 push press + 4 push jerks

*1min transition

EMOM for 4min

4 single KB clean & jerk

Specific Warmup

20 heavy WB + 20 light power cleans + 10 light squat cleans

Part B 

Clean ladder

25-130kg BB

*20min cut off. Optional increment weights! 

Recovery

Trigger ball erector spine (x3 spots) 30sec/side

Trigger upper traps 30sec/side

Partnered chest stretch 30sec/side

Standing quad stretch 30sec/side

FRIDAY

General warm up

2 rounds of burgener warmup w BB (x3 of each)

Down and up

Elbows high and outside

Muscle snatch

Snatch land

Snatch drop

Hang power snatch

10 pull aparts + 10 diagonal pull aparts + 10 passovers + 10 diagonal passovers

Part A

Build to a heavy 5RM

Snatch

Specific Warm up

1min rope foot drills + 20 calf raises

 + 5 rebound box jumps + 20 DU 

Part B

50-30-10

Situps

DU

Into

2 RFT

10 box jumps

5 rope climbs

*10min cut off

Part C

Max burpees in 3min

Recovery

Foam roll lats 30sec/side

Foam roll quads 30sec/side

Rig calf stretch 30sec/side

Trigger calves 30sec/side

SATURDAY

HAPPY BIRTHDAY DIALOGUE!

Warm up

2 teams

KB-plank double tap race

Steal the ab mat + 3 burpees

30 air squats

20 lunges

10 banded passovers

Meet and greet your class team!

And start warming up your clean!

Workout – class wars!

5am+6am VS 9.30am+4pm VS 5pm+6pm

Workout #1

(0-10min)

Build to 1RM C&J

M/F

Workout #2 

(10-20min)

2 rounds

Tyre flips

Workout #3

20-30min

Move equipment 

4x 20kg BB

2x 25kg plate

2x 15kg plate

2x box

2x WB (20lb)

Workout #4

(5min)

Max calories

Recovery

Foam roll quads 1min/side

Stretch forearms 30sec/side

Trigger upper traps 30sec/side

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