Workouts of the Week – 14.10.19

QUOTE OF THE WEEK

“Discipline is just remembering what you want.” — David Campbell

MONDAY

General warm up

2 rounds

10 banded straight pulldowns

12 KB sng leg deadlifts

10 BB deadlifts + 2sec pause at setup

Part A

Build to a heavy

8 deadlifts

Specific warm up 

5 BB thrusters / 5 BB GTOH

 + 20 calf raises + 20 DU

Part B

‘17.5’

10 RFT

9 thrusters

35 DU / 70 single skips

OR

‘20.1’

10 RFT

8 ground to overhead

10 bar facing burpees

*15min cut off. F[20-30] M[30-43]

Recovery

3min AMNAP

Forward fold stretch 1min + 30sec press up

Trigger calves 1min/side

TUESDAY

General warm up

Tabata

Hollow hold – back extension

Hollow rock – arch hold

1min HS hold

Trigger chest on rig 30sec/side

Banded shoulder opener 30sec/side

1min HS hold

Part A

4 rounds for quality

10 shoulder taps in wall walk

10 ring rows

5 free-standing kickup attempts

Specific warm up

Part B

For time

2000m bike

25 KBS

1500m bike

25 KBS

1000m bike

25 KBS

500m bike

25 KBS

*20min cut off. F[12-20] M[16-24]

Recovery

Trigger front of shoulder 1min/side

Trigger back of shoulder 2min/side

WEDNESDAY

General warm up

1min of squats + mobility

Spiderman lunge 30sec/side

20 dowel external rotations

5 back arches (from floor)

20 KB ankle mobilisers

15 BB front squats

Part A

EMOM for 8min

3 front squats

EMOM for 8min

10 situps / 5 GHD situps

Specific warm up

10 dbl KB deadlifts + 10 BB power snatches 

+ running warmup

Part B

Buy in

Driveway KB carry (heavy)

Into

3 RFT

500m run

12 power snatches

Into

Cash out

Driveway KB carry (heavy)

*13min cut off. F[25-35] M[30-45]

Recovery

Crucifix stretch 30sec/side

Trigger lower back 1min/side

THURSDAY

General warm up

Banded shoulder warmup

10 neck bends/side

30sec HS hold

5 pullups

30sec HS hold

10m seal walk fwd/bwd

30sec HS hold

5 easy HSPU

Part A

Every 90sec for 6min

5 strict HSPU + 5 strict pullups

Part B

Running clock

0-6min

3 rounds

10 kipping pullups

10 dbl DB step ups

6-12min

3 rounds

15 kipping pullups

15 box jumps

12-18min

3 rounds

3-5 muscle ups / burpee pullup

8 burpee box jump

Recovery

3min AMNAP

Rig lat stretch 1min/side x2

FRIDAY – OPENS 20.2 TONIGHT

General warm up

Child’s pose 1min/side

2 rounds

5 dragonflags

10 pushups

10 BB bench press

Part A

Build to heavy

3 bench press 

+ 10 DB reverse fly

Specific Warmup

Part B

3 RFT

8cal

8 pistols

Into

3 RFT

10 DB OH lunge

10 burpees

*9min cut off. F[10-15] M[15-22.5]

Recovery

AMNAP 2min

Floor chest stretch 30sec/side

Trigger chest 1min/side

SATURDAY

Warm up

Team calorie challenge

10 banded passovers

10 heavy WB

10 BB deadlifts

10 cal

10 DU

Workout 

Teams of 2 – one working at a time

50cal bike / 65cal row

70 TTB

90 WB

90 deadlifts

70 pushups

200 DU

*30min cut off. F[35-55] M[40-60]

Recovery

Foam roll quads 2min/side

Abdominal stretch 30sec/side

Trigger shoulders 1min/side

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