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Weekly Workouts 6/19-6/24

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Monday 6/19

Warm up – 2 sets of:

20 Total Lateral Band Step overs

10 Paused KB/DB squat press outs

5 Squat Jumps

5+5 1-arm KB squat @ light

Part 1:

6×12 Goblet Squat w/ KB or DB @ 60-65% of Test Bell or DB.

Reps should be performed controlling the eccentric phase

Part 2:

3 Rounds:

12 Push Press @ 95/65

9 Toes to Bar

400m Run

Tuesday 6/20

Warm up – 1 set of:

2-3 Minutes Row @ conversational pace

Tri-Planar Lunge

20 total Lateral Lunge

Accumulate 1:00 in supinated hang

3×5+5 Single Leg DL w/ light barbell

3×5 Barbell Front Squat, pausing in bottom

Part 1:

Coach-Led Barbell Warm up

Part 2:

4 sets of Muscle Clean + Power Clean + Clean, all repetitions from below the knee

Look to use 90% of your weight from last week across all 4 sets.

Part 3:

4×4 Clean Grip DL @ HEAVY

Let’s add weight from last week and be sure to hit those positions below and above knee, without actually pausing there.

Part 4:

10 Rounds:

3 Pull ups (kipping)

3 Burpee Box jump

Wednesday 6/21

Warm up – 1 Set of:

Accumulate 1:00 in an active hang from bar

Crossover Symmetry Activation w/ a partner or group

2×50’ 1-arm overhead carry

30 total band pull apart

30 total pass thru w/ band

Part 1:

15 Minutes for Quality

Strict HSPU

5 Horizontal Band Row

Any Dip Variation

Perform HSPU reps in a 3-4-5 sequence. 3 of each, 4 of each, 5 of each, then back down to 2. Use “slower down than up” tempo and pause at the top of each rep. Sub Double KB press (on the bell) for HSPU. Use :03-:05 sec eccentric on the Band Row. 

Part 2:

Coach-Led 2-arm KB Clean Instruction

Part 3:

15 Minutes for Quality:

3 Double KB Clean

100’  KB Rack Carry

Rest 1:00

Thursday 6/22

Warm up – 3 sets of:

1:00 bike or row @ conversational pace

Tri-Planar Lunge

10 Primal Pull through w/ feet together

Part 1:

Assessment

1 Round:

:30 sec Max Calorie Assault Bike

1:00 Max Reps Thruster @ 75/55

Part 2:

5,000m Row

Be mindful of how your body feels today. If you are able to come back from the output test, think about getting after the 5k row for time. If you are in need of a recovery session, think about 5,000m at a steady, conversational pace. 

Friday 6/23

Warm up – 3 Sets of:

20 PVC Pass Through

5 Primal Pull thru + Push up

5+5 Single Leg DL

Part 1:

4 sets of:

5 Bench Press

12 DB Romanian DL

Continue to maintain the :03 sec tempo on the eccentric phase here

Part 2:

3 sets of:

10+10 Upright Row w/ KB/DB @ light weight

10 DB Hammer Curl

Swole is the goal.

Part 3:

10 Minute EMOM

Min 1: 6-8 GHD Sit up

Min 2: 5 Wall Ball + 5 Burpees to target

Saturday 6/24

Warm up – 1 Set of:

500m Row

50’ Inchworm

10+10 Forward facing Leg swings

3×5 Sumo Stance Good morning

3×5 double KB Deadlift

Part 1:

5 Sets of:

5 Sumo Deadlift (progressive weight)

8+8 Lateral Box Step up

Part 2:

15 Min AMRAP with a group of 3 or 4:

2 Stone 2 Shoulder

25’ Stone Carry

You may choose to carry the stone in a front loaded position, or carry the stone on your shoulder. This will best be performed in groups of 3 or 4, shuttle style, with teammates at both ends of the 25’ space.