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Weekly Workouts 4/10-4/15

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Monday 4/10

Warm up – 2 sets of:

30 sec prayer stretch, using wall/pvc or plyo box

50’+50’ 1-Arm OH Carry

10+10 Single Leg toe touch

Part 1 – Accumulate 2:00 of an Overhead Barbell hold w/ 1RM Strict Press. Try to complete this in less than 3:00, add 5-10lb from last week according to feel

Part 2 – 3×8+8 Single Leg Deadlift, same weight as last week

Part 3 – 10 Rounds of:

3 Front Squat @ 185

3 HSPU

Tues 4/11

Warm up – 1 set of:

30 sec goblet squat hold

20 band pull apart

20  band pass thru

8+8 Bottoms up press

6-8 OHS w/ light – moderate weight

Part 1 – Coach-Led barbell warm up

Part 2 – 4 sets of 3 snatch, from the hip position @ about 75-80% of a 1RM

Part 3 – 3×2 Snatch Pull, from floor, then below knee position

In part 3, snatch pulls should be performed about 105-110% of your snatch. 

Part 4 – 7 Minutes of:

Single Arm Farmer Carry

This should be a continuous effort, stopping to switch arms when you’re about 75% fatigued. Use a moderate KB

Wednesday 4/12

Warm up – 2 sets of:

20 sec supinated pull up hang

10 Horizontal Band Row

50’ +50’ Bottoms up carry

Part 1 – 15 Minutes for Quality:

Tempo 45-Degree Ring Row

Tempo Push up

Perform reps in a 2-4-6 sequence. 2 of each, 4 of each, 6 of each, then back down to 2. Use “slower down than up” tempo and pause at the top of each rep.

Part 2 – Coach-led TGU Instruction + Practice

Part 3 – 20-25 Minutes for Quality of:

1+1 Turkish Get up

2-3 reps of a rope climb variant

30 sec Double Under

Thursday 4/13

Warm up – 3 Sets of:

10+10 Straight Leg Raise

5+5 Single Leg Deadlift w/ KB

3 Deadlift @ Progressive weight

Part 1 – 30 Min EMOM

Min 1 – 30 sec assault bike

Min 2 – 2 Deadlifts @ 315/225

Min 3 – 8-10 Burpees over the Bar

Part 2 – 40 Total Deadbug

Friday 4/14

Warm up – 2 Sets of:

20 sec supinated hang

5+5 Bottoms up floor press w/ KB

2-3 Crossover Symmetry movements

Part 1 – 3 sets of:

8-10 Seated 1-Arm DB Press  each arm

8-10 Eccentric Pull up

8-10 1-Arm DB Row each arm

Maintain a tempo of :03 sec “down” on each of these movements in part 1. If you’re developing pull ups, use a box to jump your chin past the bar and slowly lower yourself.

Part 2 – 3 Rounds of:

10 DB Snatch

20 Wall Ball @ 20lb/14lb

DB Snatch should be at 55-70 for the gentlemen and 35-50 for the ladies.

Saturday 4/15

Warm up – 3 sets of:

50’ Farmer Carry @ moderate weight

10 Rapid Toe touch

10 Glute Bridge

Part 1 – Coach-Led Box Jump instruction + safety measures.

Part 2 – 15 Minutes, working to a challenging height standing box jump

Part 3 – 25 Min AMRAP with a partner:

10 KB Swing

10 Burpees

200m Run

Complete a full round, while your partner rests, then switch.