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Weekly Workouts 4/3 – 4/8

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Monday 4/3

Warm up – 2 sets of:

10+10 Thoracic Spine Twist

50’+50’ 1-arm OH KB carry

25’ Inchworm

Part 1 – Using your 1RM Strict Press, accumulate 2:00 of an Overhead Barbell hold w/ Try to complete this in less than 3:00

Part 2 – 3×6+6 Single Leg Deadlift @ heaviest weight from last week (should be moderate)

Part 3 – 5 Rounds of:

7 Jerks @ 135/95

Row 300m

rest 1 minute

Tuesday 4/4

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 sets of 3 Muscle Snatch + OHS

Muscle Sn + OHS = 1 Rep, all muscle snatches from below knee

Part 3 – Work to a heavy set of Snatch pull + Snatch

The pull coming from the floor, the snatch coming from the below knee position.

Part 4 – For time

100 Goblet Squats 44/26

*Every time KB is put down = 3 Burpees.

Wednesday 4/5

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:

Tempo 45-Degree Ring Row

Tempo Push up

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.

Part 2:

Coach-led KB Snatch Warm up + Practice.

Proficient movers can experiment with heavier KBs under coach’s discretion.

Part 3 – 12 Rounds Tabata Style:

KB Snatch (right)

KB Snatch (left)

Assault Bike

Thursday 4/6

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 – 4 Rounds of:

800m Run

10 Deadlift @ 155/105

10 Burpees

3:00 Rest

If weather does not permit running, row 750m OR bike ¾ of a mile

Part 2 – 3 sets of:

20 abmat sit up

12-16 Alternating leg lift, from plank position

Friday 4/7

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 – 4 sets of:

5-7 Seated 1-Arm DB Press each arm

5-7 Eccentric Pull up

5-7 1-Arm DB Row each arm

Maintain a tempo of :03 sec “down” on each of these movements in part 1. 

Part 2 – 7-8 Sets of:

25’ Backpedal

100’ Sprint

Rest as needed

Start in the middle of the turf facing the front of the gym. Back pedal 25’ (don’t run into the wall), sprint forward to the end of the rig.

Part 3 – 3 Sets of:

1:00 Plank, weighted if possible

Saturday 4/8

Warm up – 2 sets of:

30-40 sec Tactical Frog

10+10 Lateral Lunge w/ KB in goblet squat position

10 Squat Press outs w/ KB or DB

Part 1 – 5-4-3-2-1 Back Squat

Your first set of 5 should be about the same weight as your 10RM Back Squat. If you don’t know that, think about 65-75% of a 1RM. From there, add weight and decrease reps, working to a heavy, but not maximal single repetition. 

Part 2 – With a partner, for time:

100 Wall Ball @20/14

50 Clean and Jerk @ 155/105

100 Wall Ball @ 20/14

One partner works at a time, divide repetitions evenly