Blog Search

Weekly Workouts 10/22-10/27

By: 0

Monday 10/22

Warm up – 2-3 Sets of:

1:00 Soft Tissue Prep

.5 Mile Bike

6-8 Squat Press out @ 3131

15 Scapular Push up

8+8 Thoracic Spine Twist

Part 1 – 3 sets of:

8-12 Front Squat @ 2111

Rest 30sec

10-12 Chin up @ 3011

Rest 60sec

Part 2 – 3 Rounds of:

20 Assault Bike Calories

10 OHS @ 95/65lb

10 Dips (Ring or Bar)

Tuesday 10/23

Warm up – 2-3 Sets of:

1:00 Soft Tissue Prep

:30 sec Goblet Squat Hold

:30 sec Prayer Stretch

5+5 Front Rack Step up w/ empty barbell

Power Clean + Front Squat + Jerk @ progressive weight

Part 1 – 20 minutes, working to a heavy 1-rep Clean and Jerk. (Think about taking 9-12 reps total; resting appropriately in between attempts)

Part 2 – For time**

100 Burpees

Every minute, on the minute complete 2 Deadlift @ 315/225

Wednesday 10/24

Warm up – 2-3 Sets of:

1:00 Soft tissue prep

30 sec pronated hang

5+5 Half Kneeling Bottoms up press

5+5 Single Arm KB Swing

Part 1 – Build to a heavy set of the following:

1-3 Unbroken TGU on each arm

1-3 Weighted Pull up

Part 2 – 4 Rounds for total time:

25 Double Under

20 Step up + Jump Down @ 24”/20”

15 Push up

10 Toes 2 Bar

Rest 1:00

Thursday 10/25

Warm up – 2-3 Sets of:

20sec Samson stretch

20sec pigeon stretch

10 Primal Pull through + Push up

300m Row OR .4 mile Bike @ increasing paces each round

Part 1 – 15 sets of:

1:00 Bike or Row

1:00 Rest

PACING: Bike – average rpm +10-11; Rower – average 500m pace -10-11sec. Each interval should be pretty identical!

Friday 10/26

Warm up – 2-3 Sets of:

1:00 Soft Tissue Prep

200m Ski

5+5 Bottoms up Press

5+5 Reverse Lunge

30sec Pronated Hag

5 Heavy KB Swings

Part 1 – 3 sets of:

8-12 Sumo Deadlift @ 2111 (+5-10lb from last week)

Rest 30sec

10-12 Dips @ 2111 (+5lb from last week)

Rest 60sec

Part 2 – 15 Min EMOM:

3 Push Press @ 135/95

4 Pull up

5 Wall Ball @ 20/14lb

Rest remainder of each minute

Saturday 10/27

Warm up – 2-3 Sets

30 Jumping Jacks

50’ Toe Walking

50’ Heel Walking

10 Primal Pull Through

Part 1 – 3-4 Sets

1:00 Jump Rope (TU, DU or SU)

100’ Sled Push @heavy

25’ Inchworms

10 Supinated Grip Ring Row @31X1 tempo

Part 2 – 20 Min AMRAP w/ a partner:

25 Double Unders

5 Stone 2 Shoulder

Rest :while your partner works

Use a stone that allows you to move continuously.