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Weekly Workouts 5/22 – 5/27

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Monday 5/22

Warm up – 3 sets of:

5+5 Push up Shoulder taps

50’ Bottoms up Carry

8+8 Single Leg Toe touch

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 – 2×18+18 @ same weight as last week.

Part 3 – 3 Rounds for time:

200m Run

5 Cleans @ 225/135

10 Burpees over the bar

Those are full cleans. Catch them in the bottom of a squat.

Tuesday 5/23

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 – 20 minutes, working to a heavy Snatch single. This can be a maximal effort.

Part 3 – 10 Rounds of:

5 KB Swing @ HEAVY

2 Box Jump @ 30”/24”

Maybe you should grab a couple KBs for this workout and as you fatigue, lower the bell weight. But your first few sets should be heavy! Let’s see the 90-100lb bells get broken in!

Wednesday 5/24

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:

3-5 Second Eccentric Jumping Ring chin up

10 Ring Support

Archer 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 clean warm up and practice

Part 3 – 18 min EMOM

5+5 Sledge Hammer Smash

5+5 Lateral Step up, controlling eccentric phase

3+3 KB Clean + Press

Thursday 5/25

Warm up – 1 set of:

Banded Ankle dorsiflexion 1:00 each side

Rapid Toe Touch Sequence

15 Slow Burpees

Part 1 – 4 Rounds of:

1 Mile Bike

30 Double Unders

Rest 2:00

Part 2 – 4 sets of 6+6 Hanging Leg Raise w/ a twist

Try a set on the stall bars!

Friday 5/26

Warm up – 2 Sets of:

20 sec supinated hang

5+5 Bottoms up press w/ KB

50’+50’ 1-arm OH Carry

Part 1Assessment

Max Reps Strict Pull up

Part 2Assessment 

Max Reps Strict Dip

Pretty pumped to hear results from parts 1+2… Just sayin.

Part 3 – 6 Rounds of:

300m Row

5 Power Snatch @ 135/95

5 Handstand Push up

Saturday 5/27

Warm up – 3 sets of:

5+5 Leg Abducted Rock

5 DB Squat Press outs

5 Back Squat w/  light weight, progressive each set

Part 1 – 3-4 set of 5 Back Squat

Think about 3-4 working sets, adding weight each set.

Part 2 – 10 Rounds total, with a partner:

10 Deadlifts @ 185/115

10 Burpees

10 Lateral Bar Jumps

One Partner works, while the other rests. Each partner will complete a full round before tagging the other partner in. Each partner will complete 5 rounds.