Blog Search

Weekly Workouts 11/26-12/1

By: 0

Monday 11/26/18

Warm Up: (~10 min)

2-3 Sets

50’ Goblet Duck Walk

50’ Walking Lunge

8-10 Ring Row

Part 1: (~20 min)

4 Sets

5/side Goblet Reverse Lunge @progressive to heavy as possible (controlled but none specific tempo)

rest :30

6-8/side 3 Point DB Row @moderately heavy

rest 1:00

Part 2: (~25 min)

4 Rounds

12 Cleans @135/85

500m Row

rest 2:00

Tuesday 11/27/18

Warm Up: (~10 min)

Crossover Symmetry

2-3 Sets

8 BB Good Morning + BTN Press

5 Goblet Squat @24X1 tempo @heavy

2 Box Jumps @progressive height

Part 1: (~35min)

WL Total

Take 25 min to Establish a 1RM Snatch and a 1RM Clean + Jerk

*if you are not proficient with these movements divide the time evenly and work on form with moderate loading, perfect technique and higher volume than those working to a 1RM.

Part 2: (~14 min)

6 Sets

:20 Bike Sprint

1:40 Slow Recovery Pace on Bike

Wednesday 11/28/18

Warm Up: (~10 min)

2 min Quadruped Movement (keep your hands + feet on the floor, be creative and have fun)

2-3 Sets

5/side T-Push Ups

5/side Lateral Lunge

10 Primal Pull Through

Part 1: (~ 22 min)

6 Rounds

3-5 Push Ups

3-5 Strict Pull Ups

6-8 Lateral Box Step Ups

3-5 Strict HSPU

3-5 Strict Dips

6-8 Jump Squats

*Scale these movements up or down based on ability, (sub push ups for ring push ups, sub pull ups for C2B or MU, sub Lateral Step Ups for Pistols or Airborne Lunges, etc)

Part 2: (~22min)

6 Sets

100’/side Bottom’s Up KB Waiter Carry @heavy

10 KB Swings @heavy

20 KB Deadbugs

Thursday 11/29/18

Warm Up: (~10min)

2-3 Sets

20 Feet Together Hops

20 Walking Lunges

20 Banded Straight Arm Pull Downs

20 Banded Pull Aparts

10/Side Lateral Lunges

Part 1: (~45min)

Teams of 4

4 Rounds

2:00 Rogue Bike

rest :30

2:00 Ski Erg

rest :30

2:00 Row

rest :30

2:00 Single Unders

rest :30

*Goal here is to track Calories (and reps for the jump rope) and do your best to keep every round exactly the same.

Friday 11/30/18

Warm Up: (~10 min)

2-3 Sets

25’ Forward Bear Crawl + 25’ Reverse Bear Crawl

5/side Tall Plank T-Rotations

10/side Lateral Banded Walks

10 Dual KB Floating Deadlift (bells outside the legs)

Part 1: (~20min)

4 Sets

5/side Dual DB Single Leg Deadlift @progressive to heavy (controlled but no specific tempo)

rest :30

6-8/side 1-Arm Glute Bridge DB Floor Press @moderately heavy

rest 1:00

Part 2: (~14min)

10 min EMOM

5 Burpees + 3 Thrusters @155/105

Part 3: (~12 min)

3 Sets

1:00/side Side Plank

1:00 Goblet Squat Hold at 1-2” below parallel

*If you can’t perform the squat hold loaded complete it with no external weight.

Saturday 12/1/18

Warm Up: (~10 min)

2-3 Sets

30 Single Unders

10 Glute Bridges

20 Walking Lunges

10 Banded Pull Aparts

Part 1: (~16min)

3 Sets

8-10 KB Bench Press @31X1 tempo @ moderately heavy

rest :30

8-10 Dual KB Bent Over Row @21X2 tempo @moderate

Rest 1:00

Part 2: (~30 min)

3 Sets (each) with a Partner

500m Row

Max Front Squats @135/85

rest 2:00 after each effort

*In this workout Partner 1 will Row while Partner 2 squats.  You can’t start squatting until the rowing starts and you can’t set the bar down until your partner finishes their 500m row.  You can squat or just stand while your partner rows.