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Weekly Workouts 10/14-10/20

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Monday 10/15

Warm up – 2-3 Sets of:

  • 1:00 Soft Tissue Prep
  • 300m Row @ conversational pace
  • Tri Planar Lunge Sequence
  • 5+5 1-arm Torso Row
  • 30sec supinated hang

Part 1 – 3 sets of:

  • 7-10 Front Squat @ 2111
  • Rest 30sec
  • 9-12 Chin up @ 3011
  • Rest 60sec

Part 2 – For Time:

  • 30 Dips
  • 25 Deadlift @ 225/135
  • 20 Dips
  • 15 Deadlifts @ 225/135

Tuesday 10/16

Warm up – 2-3 Sets of:

  • 1:00 Soft Tissue Prep
  • 150m Ski @ conversational pace
  • :30 sec supinated hang
  • 5+5 Goblet Split Squats @ 3111 tempo, use moderate KB
  • 2 Cleans from above knee, below knee, pausing in bottom @ progressive weight.

Part 1 – 4×1.1 Clean and Jerk @ progressive weight. 5-10sec rest between reps, and 2-3min rest between sets.

Part 2 – 7 Min AMRAP of:

  • 30 Double Unders
  • 3 Power Snatch @ 135/95

Wednesday 10/17

Warm up – 2-3 Sets of:

  • 1:00 Soft Tissue Prep
  • 30 sec pronated hang
  • 50”+50” Bottoms up carry
  • 5+5 Airborne Lunge

Part 1 –  15 Minutes for Quality:

  • 3+3 Turkish Get up (on each arm)
  • 100’+100’ Farmer Carry
  • 3+3 Strict Pull up

Part 2 – 20 Minutes for Quality:

  • 3-6 Ring or Bar Muscle up
  • 30sec Half Kneeling Rack hold on each arm
  • 250m Ski @ increasing paces each round

Thursday 10/18

Warm up – 2 sets of:

  • 10 Slow Burpees
  • 1:00 Row or Bike @ increasing paces

Part 1 – Aerobic Intervals – 12-14 sets of:

  • 1:30 Bike or Row
  • 1:30 Rest / Rest Walk

PACING: Bike – average rpm +9-10; Rower – average 500m pace -9-10sec. Each interval should be pretty identical!

Friday 10/19

Warm up – 2-3 Sets of:

  • 1:00 Soft Tissue Prep
  • 150m Ski
  • 4-6 Ring Push up @ 2121
  • 10 Banded Glute Bridge
  • 30sec Supinated Hang
  • 5 Heavy KB Swings

Part 1 – 3 sets of:

  • 7-10 Sumo Deadlift @ 2111 (+5-10lb from last week)
  • Rest 30sec
  • 9-12 Dips @ 2111 (+5lb from last week)
  • Rest 60sec

Part 2: 4 Rounds of:

  • 5 Clean and Jerk @ 165/115lb
  • 10 Kipping Pull ups

Saturday 10/20

Warm up – 2-3 Sets

  • 25’ Bear Crawl (SLOW)
  • 5/side Thoracic Bridge
  • 15 Banded Good Morning
  • 5 KB Swing + 5 Goblet Squat

Part 1 – KB Complex

4-5 Sets

  • 5 DBL KB Swings
  • 3 DBL KB Cleans
  • 5 DBL KB Front Squats
  • 100’ Front Rack Carry
  • rest as needed

Part 2 – “Bear Bike”

15 Min AMRAP with a partner…

  • Max Bike for Calories
  • Partner that is NOT on the Bike is holding Sandbag in the Bear Hug position

Do your best to keep legs straight and brace through your abdomen! The partner on the bike may only begin rowing when partner 2 has the sandbag in the bear hug position and must stop when the sandbag is dropped.