Workouts of the Week – 2.12.19

QUOTE OF THE WEEK

“The things you take for granted, someone else is praying for.”

MONDAY

Part A

Hold for 

3 sets of

8 deadlifts 

Part B

21-15-9

WB

Pushpress

Bar facing burpees

*16min cut off. F[20-35] M[25-45]

Recovery

Posterior chain floss 20x/

TUESDAY

Part A

Build to a heavy complex

2 squat clean + 2 front squats

Part B

3 RFT

8 BMU / ring dips

15 box jumps

20m Dball carry

*12min cut off

Recovery

Trigger calves 2min/

Trigger hip flexor 1min/

WEDNESDAY

Part A

E2MOM x4 rounds

1 – 5 strict pullups + 10m HSW

2 – 10 kipping HSPU + 20 lunges

Part B

13min AMRAP

10 DB thrusters

10cal bike

10 HRPU

5 TTB + 5 Vup

Straight into

100 DU

*15min time cap. F[7-15] M[10-22.5]

Recovery

Banded chest stretch 1min/

Banded lat stretch 1min/

THURSDAY

Part A

For quality

3 sets of 20 

High box step ups

Single leg KB deadlifts

BB calf raises

Part B 

Running intervals

1 fast: 1 ‘30sec’ slower

2x 500m

4x 400m

4x 100m

Recovery

3min AMNAP

FRIDAY

Part A

Hold over

4 sets of 

3 tempo back squat

(32X2)

Part B

For time

30 KBS

Into

 4 rounds

10 cal

8 Dball over shoulder

Into

30 KBS

*13min cut off

Recovery

Forearm smash 1min/side

SATURDAY

Workout – Team of 3

IRON LOTUS

800m plate carry (15/25)

80/60cal row

80 box jump overs

80 OHS

80 hang power snatches

80 OHS

80 box jump overs

80/60cal row

800m plate carry

*30min time cut. F[20-30] M[30-45]

Recovery 

Foam roll quads 2min/

Foam roll calves 1min/

Foam roll lats 30sec/

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