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Weekly Workouts 10/8 – 10/13

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Monday 10/8

Warm up – 2-3 Sets of:

1:00 Soft Tissue Prep

.5 mile bike @ conversational pace

6+6 Lateral Step up

8-10 Ring Row @ 2020

30sec supinated hang

Part 1 – 3 sets of:

6-8 Front @ 2111 (+5-10lb from last week)

Rest 30sec

8-10 Chin up @ 3011 (add difficulty from last week)

Rest 60sec

Part 2 – 4 Rounds of:

50 Double Unders

30 Air Squat

10 Power Snatch @ 95/65

Tuesday 10/9

Warm up – 2-3 Sets of:

1:00 Soft Tissue Prep

.5 Mile Bike @ conversational pace

:30 sec pronated hang

:30 sec tactical frog

5 Squat Jumps

3 Front Squat @ 3211, use progressive weight

Part 1 – 5 sets of Clean Shrug Pull (fl) + Clean (bk) + Jerk

Part 2 – 7 Min AMRAP of:

25 KB Swing @ 53/35

25 Burpee over the bar

25 Push Press @ 115/75

Wednesday 10/10

Warm up – 2-3 Sets of:

1:00 Soft Tissue Prep

30 sec pronated hang

50’+50’ 1-arm Overhead Carry

50’ Walking Lunge

Part 1 – Part 1 – 15 Minutes for Quality:

1-2 Turkish Get up (on each arm)

100’+100’ Farmer Carry

1-2 Strict Pull up

This week, alternate each round between sets of 1 and 2 reps. 

Part 2 – 21 Minute EMOM

Min 1: 5+5 Sledge Hammer Smash

Min 2: 6+6 Single Arm OH Walking Lunge

Min 3: 100’ Sandbag carry (bear hug style)

Thursday 10/11

Warm up – 2 sets:

20 Alternating Lateral Band Step overs

Rapid Toe Touch Sequence

300m Row or .4 mile bike @ increasing paces

Part 1 – Aerobic Intervals – 10 sets of:

2:00 Row or Bike @ pace

2:00 Rest/ Rest walk

PACING: Bike – average rpm +7-8; Rower – average 500m pace -7-8sec. Each interval should be pretty identical!

Friday 10/12

Warm up – 2-3 Sets of:

1:00 Soft Tissue Prep

300m Row

8-10 Yoga Push up

10 Banded Glute Bridge

30sec Pronated Hang

5 Heavy KB Swings

Part 1 – 3 sets of:

6-8 Sumo Deadlift @ 2111 (+5-10lb from last week)

Rest 30sec

8-10 Dips  @ 2111 (add difficulty from last week)

Rest 60sec

Part 2 – 10 Min AMRAP of:

6 Hang Power Clean @ 135/95

9 Box Jump @ 20”/24

Saturday 10/13

Warm up – 2 sets of:

30sec supinated hang

5+5 bottoms up press

10 primal pull thru + push up

100’+100’ 1-arm overhead carry @ light weight

Part 1 – 4 sets of:

100’+100’ 1-arm OH Carry @ Challenging weight

8-10 ring row @ 3010

Part 2 – 12 Min AMRAP of:

5 Front Squat @ 155/105

5 Burpees Over the Bar

10 Lateral Bar Jumps