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Weekly Workouts 11/12-11/17

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Monday 11/12/18

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

4-5 Back Squat @42X1 tempo (linear, use 5-10# more than last week)

rest 1:00

10 Dual DB Bent Over Row @31X1 tempo (moderately heavy, adjust based on last week)

rest 1:00

Part 2: (~15min)

3 Sets

10/side DB Russian Step Up @challenging load

100’/side 1-Arm Front Rack Carry @very heavy

rest 1:00

Part 3: (~10 min)

6 min AMRAP

7 Push Press @135#/85#

2 Box Jump @36”/30”

7 KB Swings @very heavy

Tuesday 11/13/18

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

1 High Hang Snatch + 1 Hang Snatch Above Knee  +1 Hang Snatch Below Knee (progressive or linear, NO MISSED REPS)

Part 2: (~12min)

3 Sets

100” KB Overhead Carry @heavy

6-8 BTN Press @challenging but not maximal

Part 3: (~12min)

8 min AMRAP

30 Wall Ball @20/14

10 Pull Ups

Wednesday 11/14/18

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

6-8/side KB See-Saw Press @31X1 tempo

6-8/side 1-Arm Upright Row @30X1 tempo

25 V-Ups

Part 2: (~18 min)

5 Sets

5/side Rotational Med Ball Throw

rest :30-:45

4×25’ Shuttle Sprint

*Med ball throw should be explosive and fast, don’t overload this.  

Part 3: (~12min)

3 Sets

5/side Lateral Lunge (loaded if you can)

5/side T-Push Up

20 Banded Good Mornings

rest as needed

Thursday 11/15/18

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: (~45min)

40 min AMRAP

100 Single Unders

100’/side 1-Arm Farmer Carry @moderate

2 mile Bike

*your approach here should be very easy pace, no unbroken sets, repeatable efforts each round.

Friday 11/16/18

Warm Up: (~10 min)

2-3 Sets

10/side Lateral Banded Walk

10/side Single Leg Glute Bridge

5 Deadlift @progressive

Part 1: (~20 min)

4 Sets

4-5 Deficit Deadlift @40X1 tempo (linear, use 5-10# more than last week)

rest 1:00

10 Glute Bridge DB Floor Press @30X1 tempo (moderately heavy, adjust based on last week)

rest 1:00

Part 2: (~14 min)

3 Sets for Quality

30 Pendlay March (DB) @moderate

1:00/side Suitcase Hold @very heavy

Part 3: (~15min)

3 Sets

3:00 AMRAP

5 Hang Power Cleans @135/95#

7 Push Ups

9 Air Squats

Rest 1:00

Saturday 11/17/18

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: (~16min)

12 min EMOM

5 Goblet Squats @32X1 tempo @challenging load…standing goblet hold for the remainder of the minute

On minute 4, 8 & 12 rest 1:00

*This means you will be holding the bell for 3 min each time then taking a min rest.

Part 2: 

Choose a bike or rower

4 Sets

5 min AMRAP

1 mile Rogue Bike or 750m Row

20 Box Jump Overs @20”/16”

Max Reps Burpees

Rest 2:00