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Weekly Workouts 10/29-11/4

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Monday 10/30

Warm up – 3 sets of:

10+10 Straight Leg Raise

10 Sumo-Stance Inchworm

8 Sumo Deadlift w/ 2 KB

Part 1 – Floating Deadlift:

2×5 @ 70% of 1RM Deadlift

3×2 @ 85% of 1RM 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 – For total reps:

5 Min AMRAP:

20 Shoulder to OH @ 135/95

40 Wall Ball

Max Cal Row in remainder

5 Minute Rest

5 Min AMRAP:

20 Shoulder to OH @ 135/95

40 Wall Ball

Max Cal Row in remainder

Tuesday 10/31

Warm up – 2 sets of:

Tri-planar lunge sequence

10+10 Lateral Lunge w/ PVC overhead if possible

10 Good morning – snatch grip push press w/ empty bar.

Part 1 – Coach-Led Barbell Warm up

Part 2 – 4 sets of 2 Dip Muscle Snatch + 2 Muscle Snatch From below knee

Look for full extension at the hips and knees!

Part 3 – 4 sets of 4 Snatch Balance @ moderate weight

Focus on trying to absorb the weight overhead and timing the catch to be close to the bottom of your squat

Part 4 – For Max Reps

2:00 AMRAP of 7 Hang Power Clean @ 135/95 + Max Burpees over bar in remainder

1:00 Rest

2:00 AMRAP of 7 Hang Power Clean @ 135/95 + Max Burpees over bar in remainder

1:00 Rest

2:00 AMRAP of 7 Hang Power Clean @ 135/95 + Max Burpees over bar in remainder

**Feel free to come to class in costume if you are feeling festive!!**

Wednesday 11/1

Warm up – 1 set of:

Accumulate 2:00 of a supinated hang

3×50’+50’ 1-Arm OH Carry

8+8 Push up T, pausing at the top of each rep

Crossover Symmetry Activation w/ a partner

Part 1 – 15 Minutes for Quality:

8 Supinated Ring Row

4+4 Seated KB Sea-saw Press

12 sec Ring Supported Lockout

Look to use the same modifications you used last week. We will be increasing reps slowly with the pulling and pressing. Be sure to maintain a slow eccentric phase for parts a+b.

Part 2 – 25 Minutes for Quality:

100’+100’ 1-Arm Farmer Carry @ progressive weight

6-8 Strict Toes 2 Bar OR 6-10 Kipping Toes 2 Bar

10 Goblet Squat

5+5 1-Arm KB Swing

Thursday 11/2

Warm up – 1 set of:

500m Row @ 5k Avg. 500m Pace + 10 sec

15+15 Forward Facing Leg Swing

8+8 Hamstring Nerve Floss

10+10  Lateral Step up

500m Row @ 5k Avg. 500m Pace

If you’re a biker, sub Assault bike for the rowing in the warm up.

Part 1 –

ROWERS:

12 Rounds of:

250m Row @ 5k 500m Ave – 5-7 sec

:45 sec Rest

3,000m Total, If your 5k 500m ave pace was 1:55, I’m looking to perform each set @ 1:48-1:50 this week. 

BIKERS:

12 Rounds of:

.4 Mile Bike @ 5-7 MPH above your 8 Mile Ave MPH

:45 sec Rest

4.8 Miles total, If your Ave MPH for your 8 Mile Test was 20, I’m looking to perform this at 25-27 Miles per hour

Part 2 – 3 Rounds for Quality:

5+5 T Push up  pausing at top of each rep

10+10 Side Plank + Leg Abduction

10 Plank ups

10 sec + 10 sec Straight Leg hold

Friday 11/3

Warm up – 1 set of:

2:00 tissue prep: quads, hips, glutes, t-spine, calves

Tri Planar Lunge

Accumulate 1:00 goblet squat hold w/ light KB

20 total lateral lunges

50’ Walking Lunge, no weight

Part 1 – Front Squat:

2×5 @ 70% of 1RM Front Squat (pause in the bottom of each rep)

3×2 @ 85% of 1RM Front Squat

For part 1A, maintain a solid eccentric phase, pause for :01 sec. For part 1B, simply use a slower down than up tempo.

Part 2 – 3 sets of:

12-14 Barbell Hip Thrust @ same weight as last week

12-14 Banded Eccentric Pull ups

Part 3 – 21-15-9:

Deadlift @ 225/135

Box Jump @ 24”/20

Saturday 11/4

Warm up – 2 set of:

1:00 Pronated hang from bar

15 Primal Pull through + Push up

1:00 in bottom of Goblet Squat

10+10 Lateral Lunge

Part 1 – 6-8 Single Repetitions of a Clean and Jerk

Add weight each set here and look to complete all repetitions with NO misses. You can definitely go heavy on Part 1, but we don’t want it to be a 1RM day. 

Part 2 – 21 Min EMOM:

Min 1: 30 sec Double KB Front Rack Hold

Min 2: 7+7 Rotational Ball Slam@ 30/20

Min 3: Burpees to target

For part 2B use a slam ball Starting on one side of your body, lift it overhead and slam it down to the opposite side of your body.