Workouts of the Week 04.10.19

QUOTE OF THE WEEK

You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction. ~George Lorimer

MONDAY

Part A

Build to a heavy complex

1 power snatch

1 squat snatch

1 OHS

Part B

12min AMRAP

100 WB

*every break perform 1/3 legless rope climbs 

+ Max BMU in remaining time

Recovery

Couch stretch 1min/side x2

TUESDAY

Part A

EMOM for 5min

5 strict press

*1min transition

EMOM for 5min

3 push press

*1min transition

EMOM for 5min

1 split jerk

Part B

Buy in

100 DU

Straight into

3 RFT

10 burpee box jump

15 deadlifts 

10 pullups

*16min cut off. F[35-55] M[40-60]

Recovery

3min AMNAP

Floor chest stretch 30sec/side

WEDNESDAY

BAREFOOT BANDITS 

Part A

3 back squats @70%

10m walking lunge

1 back squats @80%

30m walking lunge

3 back squats @75%

10m walking lunge

1 back squats @85%

30m walking lunge

Part B 

21-15-9

Power clean 

Ring dips

Situps 

*18min cut off. F[25-35] M[30-40]

Recovery

Abdominal stretch 1min

Banded tricep stretch 30sec/side

THURSDAY

Part A

2-4-6-8-10-8-6-4-2

Kipping HSPU

TTB

Part B

Rowing Intervals 1:1

200m

400m

800m

1000m

*25min cut off

Recovery

Trigger front shoulder 1min/side

Trigger back shoulder 1min/side

FRIDAY

Part A

5 rounds for quality

3-5 box MU / BMU

12 flares

3-5 banded ‘hips to bar’

Part B

4 RFT

30 cal

30 KBS

20 pushups

10 pistols

*18min cut off

Recovery

2min AMNAP

Trigger glutes 1min/side

Trigger chest 1min/side

SATURDAY

Workout – pairs

3RFT

50cal

40 thrusters

30 DBall over shoulder 

20 RMU / CTB

10 tyre flips

5 sled push

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

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.