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Weekly Workouts 10/9-10/14

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Monday 10/9

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 – 3×8 Back Squat

Use 60-65% of the heaviest weight you used last week. Keep things light-moderate as we test our back squat next week!

Part 2 – 3×12+12 Single Leg Glute Bridge

Place foot on a plyo box and perform using lightweight, with a slow, controlled eccentric phase. 

Part 3 – 4 Rounds for time:

5 Front Squat

10 Deadlift

15 Wall Ball @ 20/14

Rx Barbell weight is 155/105

Tuesday 10/10

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 Press + Push Press + Jerk

Add weight each set for part 1. You can go heavier than in previous weeks, but shouldn’t be “heavy”. 

Part 2 – 4 sets of 3 Garcia Jerks

Try to perform part 2 with the same weight as your heaviest set from part 1. Remember this week is supposed to be moderate! Next week = 1RM Jerk!

Part 3 – For time:

500m Row

30 Up and Over Box Jumps

500m Row

Wednesday 10/11

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 – Part 2 – 15 Minutes for quality:

Weighted Chin up

1 TGU + 2 KB Snatch + 2 Press + 50’ OH Carry

Part 2 – 6 Rounds

5 Kipping Pull ups

10 KB Swing

5-10-15 Suicide Sprint

Rest 1:00

Part 3 – 3-4 Minutes of a slow continuous crawl, moving both back/forth, as well as lateral.

Thursday 10/12

Warm up – 1 set of:

2-3 Minutes Bike @ conversational pace

Tri Planar Lunge

20 total Lateral Lunge

3×5+5 Suitcase Deadlift

50’+50’ 1-arm KB Rack Carry

Part 1 – 30 Minute EMOM:

Odd Minutes: 1 Minute Assault Bike for Calories

Even Minutes: 100’ 2-arm Farmer Carry

For the Farmer Carry, use moderately challenging weight.

Part 2 – 15 Minutes for Quality:

15 single arm KB swings

10 sumo inchworms

10+10 single arm Kb front squat

10 +10 lateral leg swings

Friday 10/13

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 – 3×8 Sumo Deadlift

Use 60-65% of the heaviest weight you used last week. Keep things light-moderate as we test our Sumo Deadlift next week!

Part 2 – 3×12+12 Weighted Step up

Part3 – 15 Min EMOM:

Min 1: 25-50’ Sled Push @ progressive weight

Min 2: 20 sec 1-arm KB Rack hold on each arm

Min 3: 8-10 Strict Pull up

Saturday 10/14

Warm up – 3 sets of:

:30 sec Supinate hang

25’ Samson Lunge

8+8 Single Leg KB Deadlift

Part 1 – Perform the following with a partner:

5 Min AMRAP of:

Burpees

Rest 1 Minute

5 Minute AMRAP of:

7 Deadlifts @ 245/155

7 Box Jumps @ 30”/24”

Rest 1 Minute

5 Minute AMRAP of:

7 Snatches @ 95/75

7 HSPU

Rest 1 Minute

5 Minute AMRAP of:

Max Calorie Row

Set up per pair = 1 barbell, 1 box, 1 rower. Set up plates 

Part 2 – 3 Rounds for quality:

20 push up to elbow plank

10 bent over row – moderate

30 sec palloff press hold each side

10 strict toes to bar