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Weekly Workouts 5/15 – 5/21

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Monday 5/15

Warm up – 2 sets of:

10+10 Thoracic Spine Twist

50’+50’ 1-arm OH KB carry

25’ Inchworm

Part 1 – Accumulate 2:00 of an Overhead Barbell hold w/ 1RM Strict Press. Accomplish this in less than 3 minutes and add 5lbs from last week, if the task was easily attainable.

Part 2 – 2×15+15 Single Leg Deadlift @ heaviest weight from last week

Part 3 – “Helen”

3 Rounds for time:

400m Run

21 KB Swing @ 53lb/35lb

12 Pull up

Tuesday 5/16

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 – 3×5 Muscle Snatch @ light-moderate weight, all reps from below knee

Part 3 – 3×2 Snatch Pull @ 105-110% of your 1RM Snatch.

Next week we will be testing our 1RM Snatch!

Part 4 – For time:

25 Burpees

25 Front Squat @ 185/115

25 Burpees

Wednesday 5/17

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:

3-5 Second Eccentric Jumping Ring chin up

10 Ring Support

Archer 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 – 5 Rounds of:

12 Jumping Lunges

25’ Bear Crawl

9 Burpees to a target

Rest 1:00

Thursday 5/18

Warm up – 2 sets of:

10 Forward leg swings on each leg

10 lateral leg swings on each leg

50’ high knees

50’ Butt kick

100’ Single Arm Farmer Carry

Part 1 – 3-5 Rounds*:

Run 800m

Rest 3:00

*For some people 4 rounds maybe enough. Monitor how you feel throughout the workout and adjust number of rounds accordingly.

Part 2 – Complete 30-40 total med ball mountain climbers

Start in the top of a push up position, with ankles resting on a medicine ball. Slowly roll the med ball towards your chest by flexing your hips and knees.

Friday 5/19

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:

10-12 Seated 1-Arm DB Press

10-12 Eccentric Pull up

10-12 1-Arm DB Row

Part 2 – “Partner Kalsu”

100 Thrusters for time @ 135/95

** Every Minute on the minute, 5 burpees

Part 3 – 2 sets of a max effort suitcase old on each arm

Saturday 5/20

Warm up – 3 sets of:

10+10 Straight Leg Lift

8+8 Single Leg DL w/ KB

5 Deadlift w/ progressive weight

Part 1 – 15 minutes, working to a heavy set of 3 Deadlift

Part 2 – With a partner, for time:

100 Assault Bike Calories

60 Power Snatch @ 135/95

800m Med Ball Carry

Divide movements a, b and c  equally.