WORKOUTS OF THE WEEK 08.07.19

MONDAY

General warm up

Team challenge 3min

-Dball overs

-Dball R/L

5 rounds of complex w BB

Part A

0-6min

3 sets of 

2x snatch balance + 1x OHS

6-20min

1RM

Squat snatch

Specific Warm up

10 heavy WB

+2min DU skill – singles/doubles/high knees/toe points

Part B

For time

50-40-30-20-10

WB

DU

*15min cut off. Rx+ heavy WB

Recovery

Trigger back of shoulder 30sec/side

Saddle pose 1min 

Foam roll quads 1min/side

Foam roll calves 30sec/side


TUESDAY

General warm up

2 rounds

10 foam roller wall rollouts

10 active hangs (up/down)

10 active hangs (fwd/bwd)

5 pushups

5 ring rows

Part A

EMOM 9min

1.Max pullups

2.Max cals

3.Max pushups

*30sec max effort

Specific Warm up

20 squats + 20 lunges

Butt kicks + Frankenstine’s

+Toe flicks + Walking calf raises

+ 10 banded goodmornings

Part B

1km run

Into

21-15-9

Deadlift

Burpee over bar

*15min cut off. F [45-60] M [40-80]

Recovery

3min AMNAP

Butterfly pose 1min

QLT pose 30sec/side

Wall chest stretch 30sec/side

WEDNESDAY

General warm up 

Spiderman lunge 1min/side

30m slow walking lunge

30 calf raises

20 banded crabs

20 air squats

10 step ups

Part A

5 rounds

12 DB step ups

10 jump rebounds (plate/box)

*Use first round as warmup

Specific Warm up

20sec hollow hold + 20sec arch hold

20 ankle mobilisers + 4 pistols + kipping HS practice 

Part B

17min AMRAP

15/12 cal

2-4-6-8…+

Kipping HSPU

Pistols

Recovery

Dragon pose 30sec/side

Figure 4 pigeon pose 30sec/side

Trigger calves 30sec/side

Trigger glutes 30sec/side

THURSDAY

General warm up 

Tennis ball drills 2min

2 rounds

Driveway heavy DB front rack carry 

20 wrist mobilisers

30sec heavy OH plate hold

30 BB strict press

Part A

Build to 4 heavy press

0-5min

4 strict press

5-10min

4 push press

10-15min

4 push jerk 

Part B 

5min AMRAP

Single DB front squat

Cal

4min AMRAP

Single DB OH lunge

Cal 

3min AMRAP

Single DB Shoulder to OH

Cal

Recovery

Reverse wrist stretch 30sec/side

Trigger upper traps 30sec/side

Trigger chest on floor 30sec/side

FRIDAY

General warm up

Banded shoulder warm up (constant tension)

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

10 BB bench

10 BB bent over row

10 BB deadlift

10 BB pendalay row

Part A

15min running clock

5 bench press

10 pendalay rows

20 cal

*1min REST btw each round

Part B

Chipper

1 tyre flip

2 burpee flares

3 MU / CTB

4 WB

5 pullups

6 TTB

7 KBS

8 HSPU

9 ring dip

10m HSW

*20min cut off. Performed as 12 days of Christmas; 

1, 

2-1, 

3-2-1, 

4-3-2-1

Recovery

Cobra stretch 30sec/side

Forward fold stretch 1min

Dead rig hang 2x 10sec

Barbell smash quads 30sec/side

SATURDAY

Warm up

2 rounds

10 cal

5 heavy WB

5 banded passovers

5 TTB

10 BB deadlifts

Workout

Team of 2

For time

50 cal

30 synchro TTB

50 DU

40 synchro WB

50 cal

30 synchro deadlifts

50 DU

40 synchro pushups

*25min cut off. F [45-60] M [40-80]

Recovery

Couch stretch 30sec/side

Trigger chest 30sec/side

Trigger calves 30sec/side

Upper back stretch 1min

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