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Weekly Workouts 9/25-9/30

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Monday 9/25

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 – 6×3 Back Squat

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 – 3×8+8 Single Leg Glute Bridge

Part 3 – “Jackie”

1,000m Row

50 Thrusters @45lb

30 Pull ups

Tuesday 9/26

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 – 3 sets of 2 Press + 2 Push Press

For Part 1 use moderate, progressive weight. This should be a primer for Part 2

Part 2 – 6 sets of 2 Split Jerk

Gauge your weight based on last week. Keep sets progressive and challenging, but ZERO misses.

Part 3 – 3 Rounds for time:

15 Deadlifts @ 225/185

15 Box Jump @ 24”/20”

Wednesday 9/27

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 – Coach-led KB Snatch Warm up

Part 2 – 15 Minutes for quality:

2 Weighted Chin up

2 KB Snatch + 2 Press + 25’ OH Carry

Part 3 – 18 min EMOM

Min 1: 50’+50’ 1-arm Farmer Carry @ progressive weight

Min 2: 2+2 Thoracic Bridges

Min 3: 12 Wall Ball

Add weight on the farmer carry and try a heavier wall ball!

Thursday 9/28

Warm up – 3 sets of:

:30 sec – 1:00 bike @ conversational pace

Tri-Planar Lunge

5+5 Lateral Lunge

25’ Crab Walk

Part 1 – 6 Rounds of:

.5 Mile Assault Bike

20 Burpees

Rest 2:00

Part 2 – 3-4 Sets for Quality

20 Push up to elbow plank

10+10 1-arm DB Row

30 sec Palof press hold on each side.

Friday 9/29

Warm up – 3 sets of:

10+10 Straight Leg Raise

10 Sumo-Stance Inchworm

8 Sumo Deadlift w/ 2 KB

Part 1 – 6×3 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 – 3×8+8 Weighted Step up

Weight should be moderate/challenging. Choose from DB/KB in farmer position, or barbell in front rack. Keep the same loading for the next few weeks!

Part 3 – 6 Min AMRAP

25 Double Unders

5 Overhead Squats @ 135/95

Saturday 9/30

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:

8-10 DB Bench Press

12-15 Crossover Cable Fly

For part one, add weight each set for the DB Bench Press. 

Part 2 – For time, working with a partner:

100 KB Swing @ 70/53

1,000m Row

100 DB Snatches

1,000m Row

100 KB Swing @ 70/53

The weight for DB snatches should be decided between you and your partner. A guideline would be men use 55-70 and women use