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Weekly Workouts 5/8-5/14

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Monday 5/8

Warm up – 3 sets of:

5+5 Push up Shoulder taps

5+5 Bottoms up Press w/ light KB

8+8 Single Leg Toe touch

Part 1 – Accumulate 2:00 of an Overhead Barbell hold w/ 1RM Strict Press. Pick up where you left off two weeks ago using the same weight. Accomplish this task within 3 minutes.

Part 2 – 3×12+12 Single Leg Deadlift @ light-moderate weight, adding weight each set.

Part 3 – 10 Min AMRAP w/ a partner:

30 Deadlift @ 225/135

40 Pull up

50 Wall Ball @ 20lb/14lb

Divide repetitions up however you and your partner would like.

Tuesday 5/9

Warm up – 2 sets of:

Tri-planar lunge sequence

10+10 Lateral Lunge w/ PVC overhead if possible

10 Good morning – snatch grip push press w/ empty bar.

Part 1 – Coach-Led Barbell Warm up

Part 2 – Work to a heavy set of 2 Snatch, from floor and below knee positions.

Part 3 – 3 Rounds For time:

½ Mile Bike

10 Hang Power Clean @ 95/65

Wednesday 5/10

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 – 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 sequence. 1 of each, 2 of each, 3 of each, then 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 – 6 Rounds of:

5+5 Rotational Med Ball throws

5 Burpees to target

Shuttle Run + Backpedal

Rest :30 sec

Thursday 5/11

Warm up – 1 set of:

2 minute foam roll – calves, glutes, quads, hamstrings

1:00 Banded ankle distraction each leg

10 Inchworm

20 Lateral Lunge

15 KB Deadlift

Part 1 – 3 Rounds of:

500m Row

800m Run

30 KB Swing @ 53/35

Rest 2:00

Part 2 – 30 total Bird dog, from plank position

From the top of a push up position, extend one arm and opposite leg like a bird dog.

Friday 5/12

Warm up – 2 sets of:

20 sec supinated pull up hang

10 Horizontal Band Row

50’ +50’ Bottoms up carry

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 – 12 Min EMOM of: Stone 2 Shoulder @ progressive weight.

Minutes 1-4, perform 3 stone to shoulder; minutes 5-8, perform 2 stone 2 shoulder; minutes 9-12, perform 1 stone to shoulder.

Saturday 5/13

Warm up – 2 Sets of:

30 sec prayer stretch

10 scapular push ups

8 Squat press out w/ light Kb/DB

Part 1 – For total rounds and reps:

8 Min to complete:

400m Run

-Then-

AMRAP

5 Pull up

10 Push up

15 Squat

-Rest 8 Minutes-

8 Min to complete:

400m Run

-Then-

AMRAP

5 Pull up

10 Push up

15 Squat

Part 2 – 10 Minutes for quality:

10 GHD hip ext

Side Plank 3-5 breaths right

Side Plank 3-5 breaths left