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Weekly Workouts 6/5-6/10

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Monday 6/5

Warm up – 2-3 Sets of:

10+10 Abducted Leg Rocks

25’ of a Samson lunge

5+5 Lateral Box Step up

5+5 Eccentric Ankle Dorsiflexion

Part 1:

25 Rep Goblet Squat Test

Goal is to complete 25 unbroken controlled repetitions @ 50% of your bodyweight. If this weight is too heavy, choose a weight you feel confident you will get between 20-25 reps.

Part 2:

6 Rounds of:

15 Cal Row

10 Power Snatch @ 75/55

Tuesday 6/6

Warm up – 1 Set of:

2-3 Minutes Row @ conversational pace

Rapid Toe Touch Sequence

Soft Tissue Prep: lats, upper back, triceps, glutes

3×5+5 Single Leg DL w/ empty bar

2×1:00 Prayer Stretch

Part 1:

Coach-led barbell warm up

Part 2:

4×5 Muscle Clean @ 40-50% of your best clean, all reps from below knee position

Be sure to reach full extension through the ankle, knee, and hip while adding a shrug prior to pulling the bar.

Part 3:

3×5 Clean Grip DL @ HEAVY, pausing below the knee

Ideally, this should be about 120% of your best clean and jerk.

Part 4:

3 Rounds of:

200m Run

20 KB Swing @ 70/53

Wednesday 6/7

Warm up:

Accumulate 2:00 of Hang time on bar or rings

3×5+5 Bottoms up KB Press

3×25’ Crab Walk

3×6-8 Tempo Push up

Part 1:

15 Minutes for Quality

Strict HSPU

5 Horizontal Band Row

Any Dip Variation

Perform HSPU 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. Sub Double KB press (on the bell) for HSPU. Use :03-:05 sec eccentric on the Band Row

Part 2:

7 Rounds of:

3 Front Squat @ 155/105

50’ Bear Crawl

8 Lateral Jumps (over barbell)

Thursday 6/8

Warm up – 3 sets of:

:30 sec – 1:00 bike @ conversational pace

Tri-Planar Lunge

:30 sec Supinated Hang

3 reps of a Barbell Push Press + Push Jerk (add weight each set)

Part 1:

30 Minutes on the Assault Bike for total calories;

* Every 5 minutes, perform 8 Push Jerk @ 115/75

Part 2:

10 Minutes for Quality:

15 sec Front Plank

15 sec Side Plank (right)

15 sec Front Plank

15 sec Side Plank

Friday 6/9

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:

5 sets of

3 Bench Press

8 DB Romanian DL

For Part 1, maintain a :03 sec eccentric phase for a+b. 

Part 2:

3 sets of:

12-15 Banded Reverse Fly

12-15 DB Bicep Curl

Part 3:

5 Min AMRAP of:

20 Double Unders

3+3 DB Snatch

DB weight should be 45-55 for dudes, and 30-40 for chicks

Saturday 6/10

Warm up – 3 sets of:

:30 sec Supinated Hang

:30 sec soft tissue prep delts, upper back

:30 sec Sciatic Nerve floss each leg

6-8 KB Swing

Part 1:

15 Minutes, working in a group on sets of 2-4 Viper Press with the Log.

Add weight each set only once you’ve nailed the movement.

Part 2: 

“JUDE”

6 rounds each, working with a partner

6 cleans (135/95)

6 chest to bar pull ups

6 bar facing burpees

Working with a partner, each person completes 6 rounds, 1 person works at a time completing a whole round while the other rests.

**Reminder, this is a charity workout. We will be collecting donations during class. If you plan to donate please bring cash with you to class! Thanks guys!