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Weekly Workouts 10/1 – 10/6

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Monday 10/1

Warm up – 2-3 Sets of:

1:00 Soft Tissue Prep

300m Row @ conversational pace

6+6 Goblet Split Squat @ 3131

15+15 Scapular Pull up

30sec supinated hang

Part 1 – 4 sets of:

5-7 Front Squat @ 2111; (+5-10lb from last week)

Rest 30sec

6-8 Strict Chin up @ 3011 (add difficulty from last week)

Rest 60sec

Part 2 – 3 Rounds for time:

21 Cal Row or Bike

15 Push Press @ 95/65

9 Toes 2 Bar

Tuesday 10/2

Warm up – 2-3 Sets of:

1:00 Soft Tissue Prep

150m Straight Leg Row

:30 sec Supinated Hang

10 Alternating Lateral Lunge

1 Clean + 2 Front Squat @ 3211, use progressive weight.

Part 1 – 4 sets of Power Clean + Front Squat + Push Jerk

Part 2 – 3×2 Clean Shrug Pull (floor, then below knee) @ heavy weight

Part 3 – 6 Min AMRAP

50 Cal Row

Max KB Swing @ Heavy

Wednesday 10/3

Warm up –

1:00 Soft Tissue Prep

Crossover Symmetry Activation w/ a partner

3×10 Alternating Archer Push ups

3×5+5 Single Arm Swings

Part 1 – 15 Minutes for Quality:

2+2 Turkish Get up

50’+50’ Farmer Carry

2 Strict Pull up

4 Rounds, NOT for time:

10 Deadlift @ 225/135

20-30sec Handstand Hold

30 Double Unders

1:00 Rest

Thursday 10/4

Warm up – 2 sets:

25’ Samson Lunge

10+10 supine leg raise

300m Row or .4 mile bike @ increasing paces

Part 1 – Aerobic Intervals – 8 sets of:

3:00 Row or Bike @ prescribed pace

2:00 Rest/ Rest Walk

PACING: Bike – average rpm +6-7; Rower – average 500m pace -6-7sec. Each interval should be pretty identical!

Friday 10/5

Warm up – 2-3 Sets of:

1:00 Soft Tissue Prep

200m Jog

5+5 Half Kneeling Bottoms up Press

5+5 Lateral Step up

30sec Pronated Hag

5 Heavy KB Swings

Part 1 – 4 sets of:

5-7 Sumo Deadlift @ 2111; (+5-10lb from last week)

Rest 30sec

6-8 Dips (any style) @ 2111 (add difficulty form last week)

Rest 60sec

Part 2 – 10 Min AMRAP

3 HSPU

6 Box Jump @ 30/24”

9 C2B Pull up / Kipping pull up

Saturday 10/6

Warm up –  2 sets of:

Rapid Toes Touch Sequence

5+5 1-arm suitcase Deadlift

30sec side plank on each side

100’+100’ 1-arm farmer carry @ lightweight

Part 1 – 4 Sets of a 100’ 1-Arm Farmer Carry (on each arm)

Part 2 – For time, in a group of 3:

150 Calorie Bike

120 Burpees over the bar

90 Thrusters @ 115/75lb