Workouts of the Week – 08/07/19

MONDAY

SQUAT CYCLE – WK 4/4

General warm up

Team ‘flying ab mat’ challenge (2min)

20 air squats

30sec supported squat

15 OH plate walking lunges

30sec WB thoracic extension

10 BB thrusters

30sec seated hip mobilisers

Part A

Building to a heavy 5

Thrusters

Specific Warm up

1min of light DB snatches + 20 single leg calf raises

 + 5 box jumps + 5 burpees

Part B

‘17.1’

For time

10-20-30-40-50

DB snatch

15 burpee box jump overs

*20min cut off. F [10-15] M [15/22.5]

Recovery

3min AMNAP

Foam roll quads 1min/side

Trigger hip flexors 30sec/side

Trigger inner calf muscle 30sec/side

TUESDAY

General warm up

2 rounds

10 ring rows

10 banded passovers

10 pushups

10 banded pull aparts

Part A

3 rounds

8 muscle up rows

8 strict TTB/Vup

1 wall walk into 8 pushups

Part B

10min AMRAP

2-4-6-8-6-4-2

TTB

Devil’s press (DB burpee + snatch)

Specific 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

Part C

‘ISABEL’

For time

30 snatches 

*6min cut off. F [43] M [61]

Recovery

Abdominal stretch 30sec/side

Trigger back of shoulder 30sec/side

Trigger hip flexors 30sec/side

Trigger base of foot 30sec/side

WEDNESDAY

General warm up 

Trigger chest w/ flexion 30sec (L)

Rig chest stretch (L)

Trigger chest w/ flexion 30sec (R)

Rig chest stretch (R)

10 pull aparts + 10 diagonal pull aparts 

10 passovers + 10 diagonal passovers

30sec HS hold on wall

10 kipping swings

10sec neck rotations

5 pullups

Part A

10min practice of

-1x HS controlled into TUCK

-1x HS controlled into PIKE

-1x HS controlled into STRADDLE

-2-3 sets max strict HSPU

EMOM for 6min

3 kipping swings + 3 kipping pullups/CTB

OR

6 strict CTB

Part B 

For time

27-21-15-9-3

Situp / GHD situp

Cal

*17min cut off

Recovery

Banded lat stretch 30sec/side

Banded chest stretch 30sec/side

Banded across chest stretch 30sec/side

THURSDAY

General warm up 

10 active planks

2 laps banded vibrations

10 plank walk in-outs / ab roller

10 banded passovers

10 BB strict press

10 BB push press

5 BB split jerk

Part A

Build to a heavy

1 push press + 1 split jerk

Specific Warm up

Running warmup – 20 squats + 20 lunges

+Butt kicks + walking frankenstines

 Toe flicks + walking calf raises

+ 3 rounds of complex 

Part B

400m run

3x MACHO MAN complex

200m run

3x MACHO MAN complex

100m run

3x MACHO MAN complex

*MACHO MAN

3 power clean

3 front squat

3 push jerk

*14min cut off. F [25-45] M [40-60]

Recovery

Barbell smash quads 30sec/side

Barbell smash upper traps 30sec/side

Barbell smash triceps 30sec/side

Rig stretch calves 30sec/side

FRIDAY

SQUAT TESTING

General warm up

Spiderman lunge 1 min/side

20 walking lunges

20 air squats

20 heavy WB

10 BB back squats

Part A

Find 1RM

Back squat

Specific Warm up

Handstand walking practice

Part B

Buy in

100 DU

3 RFT

20 KBS

20 cal

Buy out

12m HSW

*11min cut off

Recovery

Couch stretch 1min/side

Upright pigeon stretch 30sec/side

Wide legged adductor stretch 30sec/side

Floor calf stretch 30sec/side

SATURDAY

Warm up

Partner pyramid; 1:1

10-20-30-20-10 BB strict press 

10-20-30-20-10 BB calf raises

10-20-30-20-10 air squats

2 rounds

20 BB deadlifts

10 pullups

5 HSPU

Workout

Teams of 2 

60 deadlifts

60 HSPU

60 pullups

160 DU

60 pullups

60 HSPU

60 deadlifts

Every 5min, partners perform 10 synchro burpee over bars

*32min cut off. F [45-60] M [50-70]

Recovery

Foam roll quads 30sec/side

Foam roll calves 30sec/side

Wall chest stretch 30sec/side

Bent over hamstring stretch 30sec

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