Blog Search

Weekly Workouts 9/3 – 9/9

By: 0

Monday 9/4 

Labor Day – Gym is Closed. Head over to Maplewood YMCA for an awesome Swim WOD Starting at 9am. Heats run every 20 minutes and go until 11am.

Tuesday 9/5

Warm up – 2 sets of:

:20 sec supinated hang from pull up bar

5 slow burpees

5+5 single arm Kb press

5 goblet squats

Part 1 – 4 sets of 2 Strict Press + 3 Push Press @ same weight as last week (80-90% of 3RM Press)

Part 2 –  5×6 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 into the bottom.

Part 3 – 4 sets of :20 sec Front Rack Barbell Hold @ same weight as last week. (90-100% of your best clean)

This week, we go back down to :20 sec but add an additional set… let’s look to place our hands and forearms in that jerk position.

Part 4 – 3x 12+12 single leg Kb deadlift – same weight as last week

Part 5

2 min max cal row

2 min rest

2 min max cal row

 

Wednesday 9/6

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 Clean Warm up

Part 2 – 15 Minutes for Quality:

3 Weighted Pull up

1 Double KB Swing + 1 Clean + 1 Front Squat + 1 Press

Adding an extra movement in the KB complex this week, see if you can bump one KB size up if you haven’t already!

Part 3 – 15 Minutes for Quality:

5+5 1-Arm DB/KB OHS

25’+25’ 1-arm Farmer Carry @ 70-75% bodyweight

Thursday 9/7

Warm up – 1 Set of:

150m Straight Leg Row

20 Groiners

10+10 Palof Press

20 Lateral Band Step overs

Part 1 – 4 Rounds of:

1,200m Row

200’ Sandbag Carry

Rest 2:00

Carry the sandbag either over your shoulder, or front-loaded. If you’re carrying over your shoulder, be sure to alternate shoulders each round. 

Part 2 – 5-6 Rounds of:

12-15 Abmat sit up

:30 sec plank

Try to control the eccentric phase of those sit ups best you can. 

Friday 9/8

Warm up – 3 sets of:

10+10 Straight Leg Raise

10 Sumo-Stance Inchworm

8 Sumo Deadlift w/ 2 KB

Part 1 – 5×6 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 – 3×15+15 Reverse Lunge w/ Moderate DB in Farmer Position

Part 3 – 5 Rounds for time:

7 Hang Power Clean @ 115/75

7 HSPU

7 Box Jump @ 24”/20”

Saturday 9/9

Warm up – 2-3 Sets:

50’+50’ Side Shuffle

10 Step ups

10 Lateral Band step overs

:30 sec plank

Part 1 – 15-20 Minutes, working to a heavy 25’ Yoke carry

Work in groups with people of similar height as you. Situate the yokes so they are about 3” off the ground when standing. Load the yokes diagonally when adding weight. 

Part 2 – 12 Minute AMRAP of:

2 DB Snatch

2 Burpees

This is an ascending ladder, each round add 2 reps to both movements. One partner works, while the other rest. I do 2+2, then my partner does 2+2, next round I do 4+4, then my partner does 4+4.