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Weekly Workouts 7/30 – 8/5

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Monday 7/31

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:

3×20 Goblet Squat @ 80-85% Test Bell or DB.

Part 2:

10 Rounds of:

1 Deadlift @ 315/225

3 HSPU

5 Burpee Box Jump @ 24”/20”

Tuesday 8/1

Warm up – 3 sets of:

10 DB Squat Press outs

5+5 Lateral Step up

10 Groiners

Part 1:

Coach-Led Barbell Warm up

Part 2:

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

Part 3:

3×3 Clean Pull @ Heavy

Part 4:

10 Min to complete:

800m Run

50 KB Swing @ 53/35

Max Cal Row/Bike in remainder

Wednesday 8/2

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:

8-10 Shoulder Taps from either Push Up Position or HS Hold.

3, 4 Eccentric Pull ups (pronated grip)

3, 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. Alternate between sets of 3 and 4 with the Pull up/Dips.

Part 2 – Coach-led KB Snatch Instruction

Part 3:

7 Min AMRAP of:

5+5 KB Snatch

8 Box Jump @ 24”/20”

Thursday 8/3

Warm up:

1-2:00 voodoo floss each lower leg

2×100’ Side Shuffle

10+10 Forward-Facing Leg Swings

10+10 Lateral Leg Swings

20 Primal Pull thru

3×3 Power Clean + Jerk w/ light weight

Part 1:

20 Minute AMRAP:

400m Run

10 Power Clean + Jerk @ 95/65

2 Rope Climb

Part 2:

3 sets of:

6+6 Step ups, controlling eccentric phase @ light weight

Bent Leg Hollow Hold

Friday 8/4

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:

6 sets of:

4 Bent Over Barbell Row

6+6 Elevated Split Squat

It’s ok to go heavier this week on the split squats as the reps per set decrease. Still maintain the :03 sec tempo!

Part 2:

3 sets of:

12-15 Ring Push up

8-10 Lying DB Tricep Extension

Part 3:

12 Min EMOM of:

5 KB Swing @ Heavy

3 Strict Toes to Bar

Saturday 8/5

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:

12 Minute EMOM of:

2 Thrusters

Rest Remainder of Minute

Add weight to each set, working to a heavy set of 2

Part 2:

20 Min AMRAP w/ a partner

6 Power Clean @ 135/95

8 Step up

10 Burpee over the bar

One person will complete a full round, then tag their partner. Work, wihle your partner rests.