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Weekly Workouts 10/22 – 10/28

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Monday 10/23

Warm up – 3 sets of:

15+15 Forward Facing Leg Swings

8+8 Hamstring Nerve Floss

5+5 Single Leg Deadlift w/ Barbell (add weight each set)

Part 1 – 5×4 Floating Deadlift @ 70-75% of last week’s 1RM Sumo Deadlift

Adjust the J-cups to about hip height. Take the bar off the rack and lower the bar to about 2” off the floor, then deadlift it back up to the hips. Maintain all components of a normal deadlift, without touching the floor.

Part 2 – 15 Min AMRAP of:

5 Power Clean @ 165/115

10 Box Jump @ 24”/20”

15 Cal Bike

Tuesday 10/24

Warm up – 1 set of:

Accumulate 1:00 in a supinated Hang (stall bars)

Crossover Symmetry Activation

3 sets of:

– :20 sec Bottom of OHS hold w/ empty barbell

– 5 Yoga Push ups

– 8+8 Thoracic Spine twist

Part 1 – Coach-led Empty barbell warm up

Part 2 – 5 sets of 3 Dip Muscle Snatch

Starting from the hips, dipping 2-3 inches, then performing the muscle snatch. Use a moderate weight!

Part 3 – 3×5 Overhead Squat

Pause in the bottom of each rep and control the eccentric phase. Add weight each set.

Part 4 – For Max Reps

1:00 Max Effort Burpees

1:00 Max Effort Wall Ball @ 20/14

1:00 Rest

1:00 Max Effort Burpees

1:00 Max Effort Wall Ball @ 20/14

Wednesday 10/25

Warm up – 2 sets of:

25’ Crab Walk

10 Scapular Push ups

5+5 Half Kneeling Single arm press @ light

50’ Single arm OH carry

Part 1 – 15 Minutes for Quality:

6 Supinated Ring Row

3+3 Seated KB Sea-saw Press

10 sec Ring Supported Lockout

Add a weight vest to the supinated rows if necessary, look to maintain a slow eccentric phase for parts a + b. 

Part 2 – EMOM

Min 1:  10 Double KB Swing

Min 2: 1-2 Challenging Height Standing Box Jump

Min 3: Sled Push

Choose a height that is challenging for a Box jump, but no misses! Pick how you want minute three to look – this can be empty sled sprints, or heavy sled pushes.

Thursday 10/26

Warm up – 1 set of:

150m Straight Leg Row OR .2 mile bike, arms only

10+10 Straight Leg Raise

150m Supinated Grip Row

20 Glute Bridge

150m Straight Leg Row OR .2 mile bike, legs only

15+15 Lateral Leg Swing

Part 1 – Choose between one of the following tests… You will use which ever you choose for the next 10 weeks.

5,000m Row Time Trial

8 Mile Bike Time Trial

VERY IMPORTANT – Record your total time, but also record your Average 500m pace if you’re rowing OR your average MPH if your on the bike. We will be looking to use these paces and accumulate increased distances each week at progressive paces. YOU MUST SET THE DISTANCE ON THE MONITOR IN ORDER TO GET YOUR AVERAGE PACE FOR BOTH ROWER AND ASSAULT BIKE!!!!!

Friday 10/27

Warm up – 3 sets of:

Tri Planar Lunge

10+10 Lateral Lunge

6+6 Front Rack Step up w/ empty barbell

Part 1 – 15-20 Minutes, working to a 1RM Front Squat

Part 2 – 3 sets of:

10-12 Barbell Hip Thrust

10-12 Banded Eccentric Pull ups

Use light – moderate weight for part a, and use a band that allows for a challenging part b. Look to maintain a 3 sec eccentric phase. 

Part 3 – 7 Min AMRAP

5 Thruster @ 135/95

30 Double Unders

Saturday 10/28 

PUMP-KING THROWDOWN!! No classes. Come join us and support the participants of this event! 9am Start, chili cook-off and fall themed bake-off to follow!