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Weekly Workouts 9/11 – 9/16

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Monday 9/11

Warm up –1 set of:

10+10 Abducted Leg Rocks

25’ of a Samson lunge

5+5 Lateral Box Step up

5+5 Eccentric Ankle Dorsiflexion

Part 1 – 5×5 Back Squat

Let’s think about adding 5-10lbs this week based on how this last week. Do your best to control the eccentric phase, no strict tempo – just don’t drop into the bottom.

Part 2 – 3×15+15 Single Leg Deadlift w/ 2 Moderate KBs

Part 3 – 9/11 Memorial Workout

With a partner complete a 343 calorie row

While one parter is working the other completes an AMRAP of:

9 push ups

11 power cleans (135/95)

Switch every 20 calories and pick up where your partner left off on the AMRAP. 25 minute Cap.

Tuesday 9/12

Warm up – 3 sets of:

:20 sec supinated hang from pull up bar

10 Primal Pull thru + push up

50’+50’ 1-arm OH Carry

5+5 Bottoms up KB Press

Part 1 – 4 sets of 2 Strict Press + 2 Push Press + 2 Push Jerk

Base part 1 off how it felt last week; if you think you can add weight this week – do it!

Part 2 – 4 sets of :25 sec Front Rack Barbell hold @ same weight you’ve been using (90-100% of your best clean)

Part 3 – 6-8 sets of:

100’ Sled Push @ empty/light weight

8 DB Push Press @ moderate weight

Rest 1:00-1:30 between sets

Wednesday 9/13

Warm up – 1 set of:

Accumulate 2:00 of a supinated hang

2-3 Crossover Symmetry Activation Drills

100’+100’ 1-arm Farmer Carry @ moderate weight

3×5 Double KB Press + :10 sec OH hold

Part 1 – Coach Led KB Warm up

Part 2 – 15 Minutes for Quality:

Weighted Pull up

2 Double KB Swing + 2 Clean 2 Front Squat + 2 Press

For the pull ups, alternate between sets of 2-3-4 each round. The reps on the KB complex will remain the same. 

Part 3 – 15 Minute EMOM

Min 1: Rope Climb Variant Practice

Min 2: 1+1 TGU @ moderate weight

Min 3: 3 Bar/Ring MU OR MU Practice

Thursday 9/14

Warm up – 1 set of:

3×100’ Side Shuffle

10+10 Forward Facing Leg Swing

150m Straight Leg Row

3×5+5 Eccentric Ankle Dorsiflexion

25’ Samson Lunge

25 Glute Bridge

Part 1 – Partner “Jerry”

For time:

1 Mile Run

2k Row

1 Mile Run

Break up however you see fit.

Part 2 – 3 sets of:

1:00 Double KB Front Rack Hold

8-10 GHD Hip Ext, pausing at top for 2 breaths

Friday 9/15

Warm up – 2 Sets of:

100’+100’ 1-arm KB rack carry

10 Inchworm

15 Glute Bridge, pausing at the top of each Rep

5+5 Single Leg Deadlift w/ 2 KB

Part 1 – 5×5 Sumo Deadlift

Let’s think about adding 5-10lbs this week based on how last week felt. Do your best to control the eccentric phase, no strict tempo – just don’t drop the barbell to the floor.

Part 2 – 3×16+16 Reverse Lunge w/ moderate weight KB in farmer position

Part 3 – 5 Rounds for time:

5 DB Thrusters

10 Kipping Pull ups

50’ 1-arm OH Carry

Saturday 9/16

Warm up – 2 Sets of:

10+10 Palof Press

8+8 1-Arm KB Suitcase Deadlift

100’+100’ 1-arm farmer carry @ moderate weight

Part 1 – 15-20 Minutes, working through progressive sets of a 25-50’ 2-arm Farmer Carry

Add weight each set. Start with a 50’ Carry and as the weight gets heavier, move to a 25’ carry. See if you can carry more than your bodyweight in each hand ☺ 

Part 2 – 15 Min AMRAP w/ a Partner:

10 Box Jump @ 24”/20”

10 Push up

10 KB Swing @ 70/53

Complete 1 Full round, while your partner rests, then switch off