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Weekly Workout 8/13 – 8/19

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Monday 8/14

Warm up – 1 set of:

2:00 tissue prep: quads, hips, glutes, t-spine, calves

Tri Planar Lunge

Accumulate 1:00 goblet squat hold w/ light KB

20 total lateral lunges

50’ Walking Lunge, no weight

Part 1 – Re-Test 25RM Goblet Squat

Goal is to increase weight from 10 weeks ago. A good guideline is being able to do this with 50% BW.

Part 2 – 4 Rounds of:

20 Cal Assault Bike

6+6 DB Snatch

10 Burpee Box Jump @ 24”/20”

DB Snatch should be 55-70 for men and 35-50 for the women. 

Tuesday 8/15

Warm up – 3 sets of:

:20 sec supinated hang from pull up bar

10 Primal Pull thru + push up

50’+50’ 1-arm OH Carry

5+5 Bottoms up KB Press

Part 1 – 15 minutes, working to a 3RM Standing Barbell Press

Part 2 – 3 sets of :20 sec Barbell front rack hold

Think about doing this @ around 90% of your best clean from last week! If you didn’t test last week, look at about 80% of your best front squat! Ideally, this should be heavy!

Part 3 – For time:

200m Run

9  Clean and Jerk @ 135/95

9 Kipping Pull ups

200m Run

7 Clean and Jerk

7 Kipping Pull ups

200m Run

5 Clean and Jerk

5 Kipping Pull ups

Wednesday 8/16

Warm up – 1 set of:

Accumulate 2:00 of hang time from pull up bar, from various grips

100’+100’ 1-Arm OH Carry

100’+100’ 1-arm Farmer Carry

3×5+5 1-arm Ring Row

Part 1 – Coach-led KB Warm up

Part 2 – 15 Minutes for Quality:

1 Weighted Pull up

1 Double KB Clean + 1 Front Squat + 1 Press

We will be working with these movements for a few weeks, so keep the same pull up modification. Both movements should have a challenging weight, that allows for full range of motion.

Part 2 –21 Min EMOM

Min 1: 200’ 2-arm Farmer Carry @ light/moderate weight

Min 2: 5 2-arm DB/KB Bent over Row

Min 3: :30-:45 sec Jump Rope/DU Practice

Look to group up with people using similar weighted DBs or KBs and rotate through each station on the minute.

Thursday 8/17

Warm up – 1 Set of:

150m Straight Leg Row

20 Groiners

3×10+10 Palof Press

20 Lateral Band Step overs

150m Straight Leg Row

Part 1 – 4 Rounds of:

500m Row

50’ Sandbag Walking Lunge

500m Row

Rest 1:00

Sandbag should be placed on one shoulder for 50’, the next round, on the opposite shoulder. There is no Rx weight for the sandbag – choose a weight that allows you to go a full 50’ without dropping the bag.

Part 2 – 3 sets of:

:30 sec suitcase hold on each arm @ Heavy

:30 sec Top of Deadlift Barbell Hold @ Heavy

Friday 8/18

Warm up – 3 sets of:

10+10 Straight Leg Raise

10 Sumo-Stance Inchworm

8 Sumo Deadlift w/ 2 KB

 Part 1 – 15 Minutes, working to a 10RM Sumo Deadlift.

Try to accomplish this by warming up with sets of 3 or 5… Try to only take 2 or 3 attempts at a 10RM.

Part 2 – 10 Min AMRAP of

5 Power Snatch @ 95/55

10 Wall Ball @ 20/14

Saturday 8/19

Warm up – 2 Sets of:

100’+100’ 1-arm KB rack carry

10 Inchworm

15 Glute Bridge, pausing at the top of each Rep

5+5 Single Leg Deadlift w/ 2 KB

Part 1 – 4 sets of 5 Rack Pull

A Rack pull is a deadlift pulled from an elevated position. The barbell should be situated just above the knee using 45lb plates, or the arm attachments on the rig. Typically, this lift will be stronger than a deadlift from the floor.

Part 2 – 15 Min AMRAP w/ a partner

10 Step ups @ 24”/20”

8 Toes 2 Bar

6+6 1-Arm Push Press

No Rx weight for push press here, note the weight you used in the notes section! One Partner completes a full round, while the other rests.