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Weekly Workout 8/20-8/26

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Monday 8/21

Warm up – 3 sets of:

10 Squat Press out

5+5 Lateral Step up

10 Groiners

Part 1 – 3×10 Back Squat

Weight should be about 2-3x heavier than the KB; Do your best to control the eccentric phase, no strict tempo – just don’t drop into the bottom. 

Part 2 – 3×10+10 Single Leg Deadlift w/ 2 moderate weight KBs

Pause at mid shin on each rep; controlling the eccentric phase.

Part 3 – 6-8 Rounds of:

:20 sec Battle Rope

:20 sec Rest

:20 sec KB Swing @ 70/53

:20 sec Rest

Tuesday 8/22

Warm up – 1 set of:

2:00 soft tissue prep (lats, delts, upper back)

Accumulate 2:00 of hang time, from various grips

25’-50’ of a quadruped, slow crawl

25’-50’ of a crab walk

3×5+5 Half-Kneeling press

Part 1 – 4 sets of 1 Strict Press + 2 Push Press @ 80-90% of 3RM strict Press from last week

Part 2 – 3 sets of :25 sec Barbell Front Rack Hold @ same weight as last week

Part 3 – 7 Min AMRAP

1 Power Clean @ 165/105

20 Double unders

Reps for power clean increase by 1 each round. 1 power clean, then 2 the 2nd round, 3 the 3rd round, and so on…

Wednesday 8/23

Warm up – 1 Set of:

Accumulate 1:00 in an active hang from bar

Crossover Symmetry Activation w/ a partner or group

2×50’ 1-arm overhead carry

30 total band pull apart

30 total pass thru w/ band

Part 1 – Coach-Led KB Clean Warm up

Part 2 – 15 Minutes for Quality

2 Weighted Pull up

2 Double KB Clean + 2 Front Squat + 2 Press

Part 3 – 5 Rounds of:

Row 300m

25’ Bear Crawl

Rest :30

Thursday 8/24

Warm up – 3 sets of:

:30 sec – 1:00 bike @ conversational pace

Tri-Planar Lunge

5+5 Lateral Lunge

25’ Crab Walk

Part 1 – 6-8 Sets of:

1 Mile Assault Bike

1:00 Rest

Part 2 – 3 sets of:

8+8 HEAVY 1-arm KB Swing

:20 sec L-Hold variation

For the swings, think “all hips, no arms”. You should be able to swing a bell just as heavy as a 2-arm swing; if not, close to it.

Friday 8/25

Warm up – 2 sets of:

1:00 soft tissue prep rear delts, upper back, lats

:30 sec Sciatic Nerve floss each leg

10+10 Straight Leg Lift

5 Sumo Stance Good Morning

Part 1 – 3×10 Sumo DL @ 75%-80% of last week’s 10RM

Do your best to control the eccentric phase, no strict tempo – just don’t drop into the bottom.

Part 2 – 3×10+10 Reverse Lunge w/ moderate DB in farmer position

Part 2 – 10 Min EMOM

3 Box Jump @ 30”

5 Pull up (any style)

7 Push up

Saturday 8/26

Warm up – 1 set of

200’+200’ 1-arm KB Rack Carry

Tri Planar Lunge

20 Groiners

20 Primal Pull through

3×3 Stone 2 Shoulder @ light

Part 1 – 15-20 Minutes working through sets of 3-5 Stone over bar

Work in small groups and start with sets of 5, moving to sets of 4 or 3 with the next size stone.

Part 2 – With a Partner, For time:

400m Sandbag Carry

100 Thrusters @ 115/75

400m Sandbag Carry

Hand the sandbag off as needed on the carries. One Partner must hold the sandbag in the bear hug position, while the other does thrusters ☺. Don’t pick up that bar until your partner has the bag in their hands!