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Weekly Workouts 5/1 to 5/7

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Monday 5/1 

Warm up – 3 sets of:

5+5 Push up Shoulder taps

50’ Bottoms up Carry

8+8 Single Leg Toe touch

Part 1:

3 sets of 100’ 1-Arm Overhead KB Carry on each arm @ heavy

Part 2:

1×20+20 Single Leg DL using about 80% of the weight you’ve been using.

Part 3 – 32 Rounds Tabata Style:

Pull up

Push up

Squat

KB Swing @ 70/53

A+b+c+d = 4 rounds. Completing 8 sets of each movement will reach the total of 32 Rounds. The workout will require 16 total minutes of work + rest.

Tuesday 5/2

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 – 3×3 Snatch, from above knee, below knee, floor positions @ about 80%

Part 3 – 3×3 Snatch Grip DL, with a slow eccentric tempo

Part 4 – 5 Min AMRAP of:

5 Deadlift @ 225/135

5 Box Jump over @ 24”/20”

Wednesday 5/3

Warm up – 2 sets of:

20 sec supinated pull up hang

10 Horizontal Band Row

50’ +50’ Bottoms up carry

Part 1 – 15 Minute AMRAP for Quality:

Hinged Ring Row

15 Sec Neutral Grip Ring Pull up hold

Feet Elevated Tempo Push up

Perform repetitions in a 2-4-6 fashion. Use “slower down than up” tempo and pause at the top of each rep.

Part 2 – Coach-Led KB Snatch Practice

Part 3 – 15 Min EMOM

Min 1: 5 KB Snatch +100’ OH Carry (right)

Min 2: 5 KB Snatch + 100’ OH Carry (left)

Min 3: 3 reps of forward roll into a vertical jump

Thursday 5/4

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 – For time:

21-18-15-12-9-6-3

Assault Bike Calories,

200m Run between each round.

Part 2 – 20 Total thoracic bridges.

This should be difficult, use a slow controlled pace throughout each bridge and rest when you need to.

Friday 5/5

Warm up – 2 Sets of:

20 sec supinated hang

5+5 Bottoms up press w/ KB

50’+50’ 1-arm OH Carry

Part 1 – 3 sets of:

18+18 Seated 1-Arm DB Press

18+18 1-Arm DB Row

Part 2 – “Grace”

30 Clean and Jerk @ 135/95

Part 3 – 4 sets of 8-10 Straight Leg Lifts, from paralletes

Saturday 5/6

Warm up – 2 sets of:

30 goblet squat hold

8+8 Lateral Lunge

5 inch worm

5 sumo stance inchworm

Part 1 – 3-4 sets of 8+8 Front Rack Step up

Part 2 – 12 Minute AMRAP with a partner:

1,000m Row

400m Run

Max Effort Burpees in remainder

Partners will split the rowing up into 500m each, and then run 400m, one person rests, while the other runs. Once both partners have returned, one will perform burpees while the other rests. Score for the workout is number of burpees.

Part 3 – 50 total abmat sit up, controlling eccentric phase