WORKOUTS for the WEEK – 7.10.19

QUOTE FOR THE WEEK

“Solving a problem is hard enough; it gets that much harder if you’ve decided beforehand it can’t be done.” — Steven D. Levitt

MONDAY

General warm up

Spiderman lunge 1min/side

20 dowel external rotations

20 WB thoracic extensions

20 BB front squats

Part A

Build to a heavy

3 front squat

(3sec negative)

Specific warm up 

Running warmup + 5 pullups

5 banded passovers + 5 HSPU

Part B

For time

500m run

20 pullups

1000m bike

20 HSPU

500m row

20 situps

Into

3 rounds

1 driveway KB carry

10m HSW

*18min cut off

Recovery

Foam roll 2min/side

Rig calf stretch 1min/side

TUESDAY

General warm up

Team ‘leg wars’ challenge

2 rounds

10 base of deadlift holds + deadlift

10 single leg banded goodmornings

5 plyo ground-to-squat

Part A

Build then hold weight over

3 sets of 5

Deadlifts

Specific warm up

5 BB push press + 10 heavy WB

5 step ups + 3 box jumps 

+ build to heavy C&J

Part B

4 RFT

12 push press

10 WB

6 burpee box jump

Into

Find a heavy 

Clean & Jerk

*15min cut off

Recovery

Trigger lower back 2min/side

Trigger hamstrings 1min/side

WEDNESDAY

General warm up

Mini handball tournament

Tabata

Hollow hold – superman x2min

Plank shoulder taps – HS hold x2min 

Banded shoulder warmup

Part A

EMOM for 9min

1: 10-20 Shoulder taps

2: 10-15 Situps / GHD

3: HSW (attempts)

EMOM for 6min

1: max strict HSPU

2: max kipping HSPU

Specific warm up

1min kipping swings + 1min knees to elbows 

+ 10 air squats + 2 pistols 

+ 4 step overs + 4 OH lunges

Part B

4min AMRAP

8 TTB

4 Pistols

4min AMRAP

10 Step overs

10 TTB

4min AMRAP

12 OH lunges 

12 TTB

*2min REST btw AMRAPS

Recovery

3min AMNAP

Abdominal stretch 30sec hold

Floor chest stretch 30sec/side

THURSDAY

General warm up

Seal walk challenge 

2 rounds

Hold L sit in parelettes 

5 sec negative pullup

Hold high hollow in rings

10 plate twists

Part A

3 rounds

10 strict pullups

10 strict dips

Part B

3 rounds

5 wall walks

10 tyre flips

20 ring rows

30 DB snatches

40 KBS

50 DU

+ 5m HSW every 3min

*25min cut off

Recovery

Trigger front shoulder 2min/side

Trigger back shoulder 1min/side

FRIDAY

General warm up

2 rounds

5 High hang hold + power clean

5 Hang hold + power clean

5 Hold at mid shin + power clean

10 elbow quick draws

3 rounds of complex

Part A

Running clock

0-6min

Build to a heavy 

Clean pull + hang clean pull

6-10min

Build to a heavy 

Clean + front squat

10-16min

Build to a heavy 

Clean

Specific Warmup

10 BB power snatch + 10 BB behind head press

Part B

21-15-9

Power snatch

Cals

*12min cut off. F[25-45] M[30-50]

Recovery

AMNAP 2min

Barbell smash quads 2min/side

SATURDAY

Warm up

Team Dball relay

2 rounds

10 banded passovers

10 easy HSPU

10 cal

10 DU

Workout 

Teams of 3

Chipper

40 Dball over shoulder

40 yoke carry

40 sled laps

40/60 cal

40/60 HSPU

40/60 tyre flips

40 GHD situps

400 DU

40m/60m HSW

+10 synchro burpee flares every 5min

*40min cut off

Recovery

Foam roll quads 2min/side

Abdominal stretch 30sec/side

Trigger shoulders 1min/side

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