WORKOUTS of the WEEK 11.01.2020

QUOTE OF THE WEEK

Change takes time. Give it time.

MONDAY

Part A

Build and hold over

3×8

Back squats

Part B

For time

50 WB

40cal row

30 DB snatch

20 box jump over

15 BMU / burpee pullups

*18min cut off. DB F[10-15] M[15-22.5]

Recovery

BB smash quads 2min/

TUESDAY

Part A

5 rounds for quality

3 kipping ring dips (from low support)

3 hip-to-ring swings

20sec hollow hold

Part B

4min AMRAP

20 push press

10 burpee over bar

4min AMRAP

12 back rack lunges

2 wall walk

4min AMRAP

10 GTOH

30 DU

*2min REST btw. F[15-25] M[20-30]

Recovery

Forearm smash w knee 1min/

WEDNESDAY

Part A

3 rounds

3 strict HSPU into max kipping HSPU

3 strict CTB w 3sec neg

Into

3 attempts

Max HSW

Part B

5 RFT

400m run

5 hang squat cleans

*15min cut off. F[45-60] M[40-80]

Recovery

Banded posterior shoulder stretch 1min/

Banded pec stretch 1min/

THURSDAY

Part A

EMOM for 16min

Minute 1: 3 heavy deadlifts @75%

Minute 2: 3 strict pullups

Into

2 rounds

4 partnered nordic curls

Part B 

16min AMRAP

Buy in – 1 pegboard or 2 rope climbs

20 KBS

20 cal

20 air squats

*E2MOM 3 TTB

Recovery

3min AMNAP

Seated hamstring stretch 1min/

FRIDAY

Part A

Build to a heavy

3 back squats

Part B

8 RFT

8 pushups

6 pistols

4 situps

*13min cut off

Recovery

Trigger anterior shoulder 2min/

Trigger hip flexor 1min/

SATURDAY

Workout – Partner

Partner 1:

500m run

Partner 2:

5 power snatches

10 burpee box jump over

Max devils press until Partner 1 returns, switch!

*Workout finishes when 100 devils press completed

*40min time cap.  F[25-35] M[30-50]. Devils press F[10-15] M[15-22.5]

Recovery 

BB smash quads 2min/

Rig stretch calves 1min/

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