WORKOUTS OF THE WEEK 23.09.19

QUOTE FOR THE WEEK

“No work is insignificant. All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excllence.” — Martin Luther King, Jr. 

MONDAY

General warm up

Spiderman lunge 1min/side

10 banded passovers

Burgener warmup x3/each

Down and up

Elbows high and outside

Muscle clean

Clean land (2”, 4”, 6”)

Clean drop

Hang power clean

3 rounds

1 clean pull + 1 squat clean + 1 front squat

Part A

0-10min

Build to a heavy

3 clean pulls

Lift every 2 minutes ~90%-100%-110%-120%

10-20min

Build to a heavy complex

1 squat clean + 1 front squat

Specific warm up 

3 kip swings + 3 TTB + 10 calf raises + 5 box jumps

Part B

4 RFT

12 TTB

12 burpee box jump

*9min cut off

Recovery

Trigger hamstring on box 2min/side

Forearm stretch 30sec/side

TUESDAY

General warm up

Team challenge

‘The planking DB dash’

10 pushups

10 DB thrusters (light)

10 DB push jerk (light)

10 bench press

Part A

E2MOM for 20min

Minute 1:  6 DB thrusters + 3 DB push jerk

Minute 2: 5 bench press + 5 HRPU

Part B

‘MARY’

20min AMRAP

5 HSPU

10 pistols

15 pullups

Recovery

Trigger chest 2min/side

Trigger posterior shoulder 1min/side

WEDNESDAY

General warm up

Banded shoulder warmup

30sec hold – base of rings

30sec hold – HS

30sec hold – top of rings

30sec hold – top of ring row

Part A

5-4-3-2-1

Strict ring dips

Strict pullups / CTB

Strict HSPU

+ 10 (4sec) negative air squats btw

Specific warm up

20cal (any machine) as fast as possible!!!

Part B

Tabata – 4min of each

Row 

Bike

Shuttle runs

*2min REST btw rounds

Recovery

3min AMNAP

Trigger calves 2min/side

THURSDAY

General warm up

3min squat mobility

Normal – close – wide

20 crab walks (side)

20 crab walks (fwd/bwd)

10 slow HIGH box step ups 

10 BB back rack lunges

Part A

4 rounds

10 heavy step ups

10 back rack lunges (@45% back squat)

Specific warm up

10 heavy WB + 10 BB deadlifts + 5 HSPU

Part B

17.4

20min AMRAP

55 deadlifts

55 WB

55 cal

55 HSPU

*Originally 13min! F[45-70] M[80-102]

Recovery

Pigeon stretch 1min/side

Seated hamstring stretch 1min/side

Trigger glutes 1min/side

FRIDAY

General warm up

Team challenge

‘Dball driveway relay’

2 laps banded vibrations 

10 active hangs (up/down)

10 active hangs (fwd/bwd)

5 ‘stringle’ pullups (strict-singles)

Part A

Every 30sec for 4min

1-3x [strict pullup + CTB]

2min REST

Every 30sec for 4min

½ driveway deadball carry

2min REST

Every 30sec for 4min

10 situps / 5 GHD situps

Specific Warmup

1min kip swing / butterfly swing

1min kip ‘push-away’

+10 BB squat cleans

Part B

‘Twins Comp WOD’

For time

10-8-6-4-2 Squat cleans

21-18-15-12-9 Pullups / CTB

*16min cut off. 

F [25-45 / 40-80]

M [60-80 / 80-120]

Recovery

AMNAP 3min

Abdominal stretch 30sec/side

Saddle stretch 1min/side

SATURDAY

Warm up

10 air squats

10 heavy WB

5 box jump

5 pushups

5 BB pushpress

10 BB SDLHP

Workout

Partnered

4 rounds for time

40 WB

40 SDLHP

40 push press

40cal row 

40 pushups

*Every 5min – 10 syncro burpee over bar

*40min cut off. F[25] M[35]

Recovery

Foam roll quads 2min/side

Trigger calves 30sec/side

Trigger posterior shoulder 30sec/side

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