Workouts of the Week 28.10.19

QUOTE OF THE WEEK

“When someone else is actually believing in you, then that starts making you actually believe in yourself. It’s pretty incredible what we actually ended up accomplishing.” — Tia Clair Toomey

MONDAY

Part A

Build to a heavy then hold for 

5 sets of 3 

Front squats

Specific warm up 

10 neck rotations + 10sec headstand hold 

+ 5 easy HSPU + 10 BB power cleans

Part B

10min AMRAP

10 power cleans 

10 HSPU

10/12cal

F[30-45] M[40-55]

Into

In 5min, 

Find a heavy power clean

TUESDAY

Part A

1-2-3…10

Pullup complex

[1 Pullup + 1 TTB + 1 MU]

250m row

*Pullup instead of MU

Part B

For Time

12-9-6

Deadlifts

WB

 F[35-55] M[40-75]

Straight into

12-9-6

Deadlifts

Burpee over bar

F[45-65] M[50-85]

*15min cut off

WEDNESDAY

Part A

E2MOM for 5 rounds

5 heavy front squats 

*building over sets 

Part B

Buy in 

50 air squats

Into 

4 RFT 

20 DB snatch

10 sng DB lunges

20 sng DB push press

Driveway DB front rack carry 

*25min cut off

THURSDAY

Part A

5 rounds for quality 

14 shoulder taps in wall walk 

8 bench press 

5 HSW – walk to wall

20 supermans 

Part B

EMOM for 16min

Minute 1: 20 DU + 5 sit ups

Minute 2: 100m run + 1 muscle up 

FRIDAY

Part A

Build to @120%, over 

5 sets of 3

Snatch grip deadlifts 

Hold at @90-100% 

3 sets of 3

Snatch grip high pulls 

Part B

21-15-9

TTB

Dball to shoulder

*15min cut off

SATURDAY

Workout  

Teams of 2

0-10min

Build to a heavy Deadlift

12-22min

2-4-6-8-10

Tyre flips – KBS – pushups

into Buy out 200 DU

24-34min

20 CTB

500m run

20 CTB

500m row

20 CTB

1000m bike

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