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Weekly Workouts 10/29-11/3

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Monday 10/29/18

Warm Up: (~10 min)

1:00 Crawling (use a variety of positions, directions and styles of quadruped crawling)

…then…

2-3 sets

10/side Lateral Banded Walk

10 Banded Glute Bridge

20 KB Deadbugs

5 Goblet Squat/Back Squat

Part 1: (~25min)

4 Sets

5 Back Squat @42X1 tempo (progressive loading)

rest 1:00

10 Dual DB Bent Over Row @31X1 tempo (moderately heavy)

rest 1:00

Part 2: (~15min)

3 Sets

20 Mixed KB Rack/Farmer Walking Lunges (switch bell position ½ way through each set) @challenging load

:30/side Tall Side Plank

rest 1:00

Part 3: (~10 min)

5 min AMRAP

15 Ring Push Ups

30 KB Swings @70#/44#

Tuesday 10/30/18

Warm Up: (~10min)

Crossover Symmetry Activation Protocol

…then…

2-3 Sets

10 Snatch Grip DL

10 Snatch Grip BTN Press

10 Overhead Squats

Part 1: (~20min)

5 Sets

3 High Hang Snatch (progressive or linear, NO MISSED REPS)

Part 2: (~12min)

3 Sets

25’ Goblet Duck Walk @challenging KB

6-8 BTN Press @challenging but not maximal

Part 3: (~15min)

1 Set

100 DU

50 Wall Ball

25 Pull Ups

15 Burpees

10 Power Cleans @185/115#

Wednesday 10/31/18

Warm Up: (~10 min)

2:00 Rolling/Crawling (use a variety of rolling and crawling)

2-3 Sets

50’ Bear Crawl Forward

50’ Bear Crawl Backward

10/side Thoracic Bridge

10 Primal Pull Through

Part 1: (~17min)

4 Sets for Quality

5/side KB See-Saw Press @31X1 tempo

10 Ring Dips @30X1 tempo

40 KB Flutter Kicks (holding a KB above your chest in a hollow position while performing flutter kicks)

Part 2: (~20 min)

5 Sets

5 KB Swings @very heavy

1-2 Box Jumps @ challenging height

rest 2:00

Part 3: (~10min)

3 Sets

100’ Farmer Carry @very heavy

Thursday 11/1/18

Warm Up: (~8 min)

With a Partner

2-3 Sets

10/each Med Ball Chest Pass

10/side Lateral Med Ball Throw

10/each Med Ball Partner Sit Up

Part 1: (~50min)

3 Rounds

10 min AMRAP

1.5 mile Bike

150 Single Unders

Max Wall Ball

Rest 5 min

*your approach here should be very easy pace, no unbroken sets, repeatable efforts each round.  Try to keep your splits and number of WB reps equal each round.

Friday 11/2/18

Warm Up:

2-3 Sets

10/side Lateral Banded Walk

10/side Single Leg Glute Bridge

5 Deadlift @progressive

Part 1: (~20 min)

4 Sets

5 Deficit Deadlift @40X1 tempo (progressive loading)

rest 1:00

10 Glute Bridge DB Floor Press @30X1 tempo

rest 1:00

Part 2: (~10 min)

3 Sets for Quality

12 Dual KB/DB Deadlift @52X1 tempo

15 Hollow Hold Banded Pull Over

*KB/DB’s will be held at your side not between your legs

Part 3:

3 Sets

:30 Max Cals Bike

rest 2:00

:30 Max Hang Power Clean @95/65#

rest 2:00

*this is max effort, if 95 or 65 is not a light to moderate weight for you then scale down, efforts should be unbroken.

Saturday 11/3/18

Warm Up: (~10 min)

2-3 sets

8 Primal Pull Through

6-8 Goblet Loaded Kang Squats (use DB or KB)

6-8 DB Hang Clean + Push Press

Part 1: (~15min)

4 Sets

3-5 Log or Axle Clean & Jerk

Part 2: (~12min)

With a Partner, you go/I go format

10 min AMRAP

3-5-7-9-11…(reps go up by 2 each round until time ends)

Burpees

Part 3: (~20min)

With a Partner (1 rests while the other works)

6-8x250m Row each