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Weekly Workouts 10/16 – 10/21

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Monday 10/16

Warm up – 3 sets of:

10 Squat Press out

5+5 Lateral Step up

10 Groiners

5 Back Squat @ progressive weight

Part 1 – 20 Minutes, working to a 1RM Back Squat

Part 2 – 2×15+15 Single Leg Glute Bridge

Part 3 – 9 Min AMRAP

9 Overhead Squat @ 95/65

12 Box Jump @24/20

15 Push up

Tuesday 10/17

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 – 20 Minutes, working to a heavy Split Jerk single.

Part 2 – 4 Rounds for time:

20 Assault Bike Cal

10 Deadlift @ 225/135

Rest 1:00

Wednesday 10/18

Warm up – 1 set of:

Accumulate 2:00 of Hang time on bar or rings

3×5+5 Bottoms up KB Press

3×25’ Crab Walk

3×6-8 Tempo Push up

Part 1Assessment

Max Reps Strict Pull ups

Part 2Assessment

Max Reps Strict Dips

Part 3 – 16 Min EMOM

Odd Min: 3 Strict Chin up + 5 KB Snatch on each arm

Even Min: 100’+100’ 1-arm OH Carry

Part 4 – 4 Rounds for quality:

8+8 Half Kneeling KB Halos

8+8 Single Arm KB Swing

8+8 Single Arm upright row

Thursday 10/19

Warm up – 1 Set of:

150m Straight Leg Row

20 Groiners

3×10+10 Palof Press

20 Lateral Band Step overs

150m Straight Leg Row

Part 1 – 4 Rounds of:

Row 1000m

200’ Sandbag Carry

On rounds 1+3 put the sandbag on one shoulder and on rounds 2+4 put the sandbag on the opposite shoulder.

Part 2 – 10 Minutes for quality:

10 Lemon Squeezes

10 sec Hollow Hold

Friday 10/20

Warm up – 3 sets of:

10+10 Straight Leg Raise

10 Sumo-Stance Inchworm

8 Sumo Deadlift w/ 2 KB

Part 1 – 20 Minutes, working to a 1RM Sumo Deadlift

Part 2 – 2×15+15 Weighted Step up

Part 3 – 3 Rounds for time:

30 Double Unders

15 Thrusters @ 75/55lb

10 Alternating DB Snatch (5+5)

Weight for the DB Snatch should be 60-70 for the guys, and 45-55 for the girls

Saturday 10/21

Warm up – 1 set of:

2:00 soft tissue prep (lats, delts, upper back)

Accumulate 2:00 of hang time, from various grips

25’-50’ of a quadruped, slow crawl

25’-50’ of a crab walk

3×5+5 Half-Kneeling press

Part 1 – 5 sets of 3 Push Press

Part 2 – 4 Rounds each with a partner:

Row 500m

10 Power Clean @ 135/95

10 Jerks @ 135/95

10 Kipping Pull ups

Each partner will complete 1 full round, while the other partner rests.