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Weekly Workouts 6/26-7/1

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Monday 6/26

Warm up – 2-3 Sets of:

10+10 Single Leg Tactical Frog

25’ of a Samson lunge

5+5 Lateral Box Step up

5+5 Eccentric Ankle Dorsiflexion

Part 1:

5×10 Goblet Squat w/ KB or DB @ 65-70% Test Bell or DB.

Reps should be performed controlling the eccentric phase

Part 2:

12 Min AMRAP:

6 Box Jump @ 24”/20”

3 Power Snatch @ 135/95

Tuesday 6/27

Warm up – 1 set of:

:30 + :30 Samson Stretch

Accumulate 2:00 in goblet squat hold

20 total lateral lunge

10+10 Box Step up

30 total Glute bridge

Part 1:

Coach-Led Barbell Warm up

Part 2:

6×1 Clean from hip position, at progressive weight.

Part 3:

3×3 Clean Pull (floor, below knee, below knee)

Part 4:

4 Rounds:

100’ + 100’ 1- arm Farmer Carry @ 60% BW if possible

50 Double Unders

Wednesday 6/28

Warm up:

Accumulate 2:00 of Hang time on bar or rings

Then… 3 rounds of

5+5 Bottoms up KB Press

25’ Crab Walk

6-8 Tempo Push up

Part 1:

4 Sets of:

2-3 Strict HSPU

8-10 Horizontal Band Row

3-5 Reps of a Dip Variation

Part 2:

15 Minute EMOM

:10 sec Bike Sprint

:10 sec L-Sit/L-Hang variant

2+2 Single Leg Box Jump

complete all 3 within the minute.

Thursday 6/29

Warm up:

150m Straight Leg Row

3×8 KB Deadlift

3×5+5 Lateral Step up

20 Groiners

150m Straight Leg Row

Part 1:

8 Min AMRAP of:

100 Cal Row

50 Burpee Box Jump Over @ 24”/20”

Rest 8:00

8 Min AMRAP of:

100 Cal Row

50 Burpee Box Jump Over @ 24”/20”

Part 1 is to be completed with a partner. While one person works, the other person rests. Pick up where your partner left off on the calorie row or the burpee box jump.

Part 2:

3 Rounds of:

10+10 Lateral Band Step over

5+5 1-arm KB Squat

Friday 6/30

Warm up – 2 sets of:

100’ 1-arm Overhead carry on each arm

10-15 Crab position Rock

5+5 Bottoms up press

10-15 Banded Good morning

Part 1:

6 sets of:

4 Bench Press

8 DB Romanian DL

Part 2:

3 sets of:

12-15 Crossover Cable Pull Down

12-15 Lying Tricep Extension w/ Barbell

Part 3:

7 Min AMRAP of:

3 Thrusters @ 135/95

5 Pull ups

Saturday 7/1 – Happy Wedding Day Meg and Zach!!! 

Warm up – 1 set of:

2:00-3:00 Tissue prep: glutes, quads, hamstrings, hips

100’+100’ Side Shuffle

20-30 Lateral Band Step over

Tri-Planar Lunge

3×5 Double KB Deadlifts

Part 1: Strongman Stations

Station 1: Tire Flip

Station 2: 50’ Sled Push @ HEAVY

Spend about 10 minutes at each station. At station1, try to accumulate 20 total flips at varying weights. At station 2, work with a small group to build to a heavy 50’ push, adding weight each set

Part 2:

15 Min AMRAP with a partner:

6 Deadlift @ 225/135

9 Ball Slam @ 30/20

12 Abmat Sit up

Complete one full round while your partner rests.