Blog Search

Weekly Workouts 4/24-4/29

By: 0

Monday 4/24

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 – 3×12+12 Single Leg Deadlift, using same weight as last week.

Part 3 – 5 Rounds of:

3 Power Clean @ 205/125

10 Burpee Pull up

Tuesday 4/25

Warm up – 1 Set of:

Crossover Activation w/ a partner or group of 3

Tri Planar Lunge

10 Good Morning

30 sec in bottom of OHS – bear foot.

Part 1 – Coach-Led barbell warm up

Part 2 – 3×3 Snatch, from above knee, below knee, mid-shin positions.

Still working around 75-80% here

Part 3 – 2×5 Snatch Grip DL, pausing @ mid-shin and above knee positions

Should be HEAVY. About 110-115% of a 1RM

Part 4 – 4 Min AMRAP of:

Wall Balls @ 20/14

Wednesday 4/26

Warm up – 2 Sets of:

20 sec supinated hang

5+5 Bottoms up floor press w/ KB

2-3 Crossover Symmetry movements

Part 1 – 15 Minute AMRAP for Quality:

Hinged Ring Row

12 Sec Neutral Grip Ring Pull up hold

Feet Elevated Tempo Push ups

Perform reps in a 1-2-3-4 sequence. 1 of each, 2 of each, 3 of each, then 4. After 4, go back down to 1. Use “slower down than up” tempo and pause at the top of each rep.

For the push ups, feel free to perform these on the ground or using rings.

Part 2 – 4 Rounds of:

10 lateral box jump

100’ 2-Arm Farmer Carry @ heavy KB/DB

20 sec Inverted hold

Thursday 4/27

Warm up – 1 set of:

Voodoo Floss lower leg

10+10 Straight leg Raise

10+10 Lateral leg swing

10+10 Single Leg DL w/ KB

3-4 Minutes of coach-led agility ladder drills

Part 1 – 20 Min AMRAP

50 Double Under

40 Cal Row

30 KB Swing @ 53lb/35lb

Part 2 – 2 sets of a max effort hollow position hold

Friday 4/28

Warm up – 2 sets of:

10 Primal Pull thru

2-3 Crossover Symmetry Activation movements

5+5 Single Arm Press w/ KB or DB

Part 1 – 3 sets of:

15+15 Seated 1-Arm DB Press

15+15 1-Arm DB Row

No tempo, looking to increase overall volume at moderate weights over the next few weeks. 

Part 2 – For time:

21 Overhead Squat @95/65

200m Run

15 Overhead Squat @ 95/65

200m Run

9 Overhead Squat @ 95/65

200m Run

Saturday 4/29

Warm up – 3 sets of:

50’ Farmer Carry @ moderate weight

10 Rapid Toe touch

10 Glute Bridge

Part 1 – 3-5 sets of Bounding Hurdle Jumps @ challenging heights

For this segment, set up 4-5 hurdles in a row. This can be a PVC on plyo boxes, or the smaller hurdles.

Part 2 – 20 Min AMRAP with a partner

3 KB Swing @ 53/35

3 Goblet Squat @ 53/35

3 Burpees

One partner works, while the other rests. I do KB swings, then you do KB swings. I do Squats, then you do squats, etc… Repetitions increase by 3 each round! First round = 3 reps each, 2nd round = 6 reps each, ect.