Workouts of the Week 25.11.19

QUOTE OF THE WEEK

Don’t half-ass anything. Whatever you do, always use your full ass!

MONDAY

Part A

5 rounds for quality

10 shoulder taps in wall walk

15 back extensions / GHD

30sec wall walk hold

15 V-ups

Part B

‘MARY’

20min AMRAP

5 HSPU

10 pistols

15 pullups

Recovery

Trigger upper traps 2min/

TUESDAY

Part A

Build to a heavy

5 deadlifts

Part B

4 rounds

Driveway KB carry

4 rope climbs

20 push press 

*18min cut off. F[15-25] M[20-30]

Recovery

Forearm smash 2min/

WEDNESDAY

Part A

EMOM for 20min

WB

Burpees

Shuttle runs

Strict single pullups

Cals

*1min REST

Part B

For time

10-8-6-4-2

Clean ladder

Rx F [60-80] M[100-120]

Sx F[35-55] M[50-70]

Recovery

BB smash quads 3min/side

THURSDAY

Part A

0-13min

Build to a heavy

3 bench press

13-18min

Test

-Max L sit

-Max high ring support

-Max chin over bar hold

Part B 

Max effort bike – 1:1 

200m – 400m – 600m – 800m – 1000m 

At 18min mark,

20cal row sprint

Recovery

3min AMNAP

FRIDAY

Part A

Build to a heavy

2 squat snatch

Part B

Every 1min [x4]

30 DU

6 OHS

*1min REST btw

F[35-60] M[50-90]

Recovery

Tricep extension smash 1min/side

SATURDAY

Workout – Partner

1 working, 1 resting; break reps as needed

10min AMRAP

12 power clean

8 burpee box jump

2min REST

10min AMRAP

10 thrusters

6 CTB

2min REST

10min AMRAP

8 push jerk

12 cal

F[25-45] M[35-60]

Recovery 

Foam roll quads 2min/

Foam roll calves 1min/

Foam roll lats 30sec/

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