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Weekly Workouts 7/23 – 7/29

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Monday 7/24

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:

4×15 Goblet Squat with 75-80% Test Bell or DB.

Reps should be performed controlling the eccentric phase

Part 2:

15 Min AMRAP of:

15 Box Jump @ 24”/20”

12 Push Press @ 95/65

9 Toes to Bar

Tuesday 7/25

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:

6-8 Working sets of 2 Clean Pull (fl, bk) + 1 Clean (bk)

Weight should be heavy, but manageable. Weight should be linear across all sets. There shouldn’t be any misses here. Allow the bar path from the clean pull transfer over to the clean.

Part 3:

5 Rounds of:

12 Burpees

100’ 2-arm Farmer Carry @ 50-60% Bodyweight in each arm

Rest 1:00

Wednesday 7/26

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:

15 Minutes for quality:

6-8 Shoulder Taps from either Push Up Position or HS Hold.

4 Eccentric Pull ups (pronated grip)

4 Dips (any variation)

This segment should include a :03 sec eccentric phase at the very least. Feel free to work with a longer tempo. Try a new variation and continue to hold that tempo

Part 2:

16 Min EMOM of:

20 sec Bike Sprint

20 sec 1-arm KB Rack Hold @ 62-70lb/44-53lb KBs

Rest remainder of each minute

Alternate arms each minute! Odd minutes will be one arm while even will be the other arm!

Thursday 7/27

Warm up:

150m Straight Leg Row

3×8 KB Deadlift

3×5+5 Lateral Step up

20 Groiners

150m Straight Leg Row

Part 1:

“Bear Row”

15 Min Row For Max Calories with a partner

**While one partner rows, the other partner bear hugs a heavy sandbag. Sandbag weights should be RX Men: 160lb, RX Women: 100lb, Scaled Men: 100lb, Scaled Women: 60lb

Part 2:

15 Min AMRAP for Quality:

5 Sumo Stance Inchworms

10+10 Lateral Lunge

6-8 Sumo Stance Good Morning

5 Eccentric Knee Flexion

Friday 7/28

Warm up – 2 sets of:

:30-:45 sec supinated hang

:30-:45 sec goblet squat hold

10 Horizontal band row

10 Band Pull apart

20 total lateral lunge

Part 1:

4 sets of:

5 Bent Over Barbell Row

10+10 Elevated Split Squat

Weight for split squat should be moderate, allowing for the :03 sec tempo across all sets

Part 2:

3 sets of:

10-12 Inclined Bench DB Fly

15-20 Barbell Skull Crusher

Part 3:

14 Rounds tabata, alternating between:

Reverse Lunge

Push up

Saturday 7/29

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:

15-20 Min working to a 1RM Front Squat.

Only allow yourself 1-2 misses and near maximal/maximal percentages

Part 2:

In Groups of 4, rotating for 7 total Rounds:

:30 sec Assault Bike Calories

:30 sec Rest

:30 sec Battle Rope

:30 sec Rest