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Weekly Workouts 11/18 – 11/25

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Monday 11/19/18

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 Box Step Up

10/side Side Plank Clamshells

5/side Russian Step Ups

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

6-8/side Lateral Lunge @challenging load

100’/side Mixed Overhead/Farmer Carry @very heavy

rest 1:00

Part 3: (~10 min)

1 Set (5min cap)

15 Bench @135/85

18 Power Clean @175/105

21 Deadlift @225/135

Tuesday 11/20/18

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: (~15min)

3 Sets

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

Part 2: (~10 min)

3-5 Challenging Snatch Singles (use Part 1 as your warm up for this)

Part 3: (~12min)

3 Sets

100” KB Goblet Carry @heavy

6-8 BTN Press @challenging but not maximal

Part 3: (~10min)

6 min AMRAP

15/side 1-Arm KB Swings @53/35

30 Double Unders

Wednesday 11/21/18

Warm Up: (~10 min)

2-3 Sets

3×1 Forward Roll + 3 Jump Squats

25’/direction Gorilla Walk

10/side Thoracic Bridge

10 Band Pull Aparts

Part 1: (~17min)

4 Sets for Quality

7-9/side KB See-Saw Press @31X1 tempo

8-10 Ring Dips @30X1 tempo

30 Alternating Hanging Knee raise

*keep knee raise slow and controlled and hold hollow position the entire time

Part 2: (~15 min)

5 Sets

3/side Single Leg Box Jump @challenging height

5 Precision Jumps @challenging distance

* focus on light landings and hitting your target!

Part 3: (~14min)

10 min AMRAP for Quality

3-5 Push Ups @31X1 (any variant)

3-5 Strict Pull Ups @31X1

3-5/side TGU Sit Up

rest as needed

Thursday 11/22/18

Warm Up: (~8 min)

Coach Led – General BW movements, games

Part 1: (~45 min)

Teams of 10

2 Rounds

2 min Bike

2 min Slow Burpees

2 min Box Jump Overs

2 min Row

2 min Slam Ball

2 min Reverse Lunges (on the turf, loading optional)

*Coaches stage a 20# & 30# slam ball at each station.  Set up a cone with a 25# & 45# plate for reverse lunges.  Set up 10 of the 20x24x30 wood plyos.

Friday 11/23/18

Warm Up: (~10 min)

Coach Led – General BW movements, games

Part 1: 4 rounds

Stations (1 min at each station, :30 transition)

4-6 Push Ups + 4-6 Strict Pull Ups/Ring Rows  (done on purple mat)

6-8 DB or KB Thrusters @heavy

3-5/side Pistol Squats or Lateral Box Step Ups

8-10 KB Swings @heavy

8-10 Hollow to Superman (hold each position for 4-5 seconds)

5/side Rotational Med Ball Throw + 5 Chest Passes (with a partner on the turf)

*Clients start in at different points and rotate in the order above. Divide into even numbers. Reps for med ball throw are for each person.

Saturday 11/24/18

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