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Weekly Workouts 7/9-7/15

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Monday 7/10

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:

4×15 Goblet Squat w/ KB or DB @ 65-70% of Test Bell or DB.

Reps should be performed controlling the eccentric phase

Part 2:

“Fight Gone Bad”

3 Rounds:

1:00 Wall Ball @20/14

1:00 Sumo DL High Pull @75/55 (SLOW!)

1:00 Box Jump @20/24

1:00 Push Press @ 75/55

Row for Calories

Tuesday 7/11

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:

Coach-Led Barbell Warm up

Part 2:

6×1 Clean, from above knee position

Part 3:

4×2 Clean Pull (floor, below knee)

Part 4:

8 Min AMRAP of:

5 KB Swing @ 70/53

20 Double Unders

Wednesday 7/12

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:

:20-:30 sec HS Hold (any variation)

2 Eccentric Pull ups (pronated grip)

2 Dips (any variation)

This segment should include a :03 sec eccentric phase at the very least. Feel free to work with a longer tempo. Reps will increase each week.

Part 2:

Coach-Led TGU Instruction

Part 3:

15 Minutes for Quality:

1+1 TGU

100’+100’ 1-arm Farmer Carry

Thursday 7/13

Warm up – 3 sets of:

:20 sec Samson stretch each leg

8+8 lateral step up

15 Plate hinges

100m straight leg row

Part 1:

Assessment

3,000m Row For Time

Part 2:

15 Minutes for quality:

200’+200’ 1-arm KB Rack Carry

6-8 Sumo Stance Good Mornings

6-8 Glute Bridge on Plyo Box

Friday 7/14

Warm up – 2 Sets of:

:30-:45 sec Supinated hang

10-12 Crossover Cable Row

10-12 Crossover Cable Reverse Fly

Tri-Planar Lunge

8+8 Lateral Step up

Part 1:

5 sets of:

3 Bent Over Barbell Row

6+6 Elevated Split Squat

Add weight, but maintain a tempo of :03 sec on the eccentric phase. Elevated Split squats require you to place a plate under both feet and descend your rear knee to the ground, moving the front hip through a full range of motion under load. Load with DB/KB in farmer carry position

Part 2:

3 sets of:

10-12 DB Fly on flat bench

15-20 Banded Tricep Push Down

Part 3:

14 Rounds Tabata, alternating:

Ball Slams @ 30/20

Heavy Rope Jumps

Saturday 7/15

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, working to a 1RM Bench Press

Part 2:

With a partner, for time:

50 Assault Bike Calories

50 Stone Squats @ 75/40

50 Burpees

800m Run

50 Burpees

50 Stone Squats @ 75/40

50 Assault Bike Calories

One partner works, while the other partner rests. For the stone squats, hold the stone in a front loaded position.