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Weekly Workouts 7/2 – 7/8

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Monday 7/3

Warm up – 1 set of:

2:00 tissue prep: quads, hips, glutes, t-spine, calves

Tri Planar Lunge

Accumulate 1:00 goblet squat hold w/ light KB

20 total lateral lunges

50’ Walking Lunge, no weight

Part 1:

5×12 Goblet Squat w/ KB or DB @ 65-70%

Reps should be performed controlling the eccentric phase

Part 2:

15 Minute EMOM

Min 1: 3 Axle Bar Power Clean

Min 2: 20-30 Double Unders

Min 3: 6-8 Strict Toes 2 Bar

Tuesday 7/4

Fourth of July – Hero WOD

“Bowen”

3 Rounds of:

800m Run

7 Deadlift @ 275/185

10 Burpee Pull ups

7+7 Single Arm KB Thrusters @ 53/35

20 Box Jump @24”/20”

You can choose to do this workout by yourself

OR

Perform with a partner, where you run together, then each person works, while the other person rests in an “I deadlift, then you deadlift, then I burpee pull up…” fashion.

Wednesday 7/5

Warm up – 3 sets of:

:30 sec pronated hang

100’ 1-arm overhead carry

10-15 Crab position rock

6-8 Yoga Push up

Part 1:

6 Sets of:

1-2 Strict HSPU

6-8 Horizontal Band Row

2-3 Reps of a Dip Variation

Part 2:

6-8 Rounds:

200m Row

5 KB Swing @ HEAVY

2 Rope Climb

Rest 1:00

Thursday 7/6

Warm up – 3 sets of:

1:00 bike or row @ conversational pace

Tri-Planar Lunge

10 Primal Pull through w/ feet together

Part 1:

5 Rounds of:

1 Mile Bike

200’ 2-arm Farmer Carry

Rest 1:00

Part 2:

3 sets of:

8+8 TGU sit up to elbow

30 sec GHD hold

For the GHD hold; face the ground, keeping your body parallel to the turf and hold for the duration.

Friday 7/7

Warm up – 1 set of:

Accumulate 2:00 of hang time from bar, alternating grips

100’+100’ Bottoms up KB carry

10-12 Scapular Push ups

3×5 Bench Press (progressive weight)

Part 1:

5 sets of:

5 Bench Press

10 DB Romanian DL

Part 2:

3 sets of:

6-8 Double KB Bent Over Row

12-15 Band Pull apart

Part 3:

21-15-9

Shoulder to Overhead @ 95/65

Burpees over the bar

Saturday 7/8

Warm up – 3 sets of:

:30 + :30 Sec Samson stretch on each side

10+10 Lateral Lunge

5+5 Box Step up, holding KB in goblet Squat position

Part 1:

5 sets of:

3 Front Squat (progressive weight)

2-1-2-1-2 Seated Box Jump

Part 2:

15 Minute AMRAP with a partner:

5 Wall Ball @20/14

5 KB Swing @ 70/53

5 Box Jump @24”/20”