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Weekly Workouts 11/5-11/11

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Monday 11/6

Warm up – 2 Sets of:

100’+100’ 1-arm KB rack carry

10 Inchworm

15 Glute Bridge, pausing at the top of each Rep

5+5 Single Leg Deadlift w/ 2 KB

Part 1 – Floating Deadlift

3×4 @ 70% of 1RM

2×2 @ 87% of 1RM

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 – 4 Rounds of:

25 KB Swings @ 53/35

7 HSPU

7 Kipping Pull ups

7 Front Squats @ 155/105

Tuesday 11/7

Warm up – 1 Set of:

Crossover Activation w/ a partner or group of 3

Tri Planar Lunge

10 Good Morning

30 sec in bottom of OHS – bear foot

Part 1 – Coach-Led Barbell Warm up

Part 2 – 4×4 Muscle Snatch – all reps from below the knee

All reps from below the knee this week – last week of muscle snatches!

Part 3 – 5×3 Snatch Balance

For part 3, look to use a weight that is a bit heavier than last week and again focus on trying to catch the barbell 

Part 4 – 4 Rounds

30 sec Max Reps Double Unders

30 Max Calorie Assault Bike

1:00 Rest

Wednesday 11/8

Warm up – 3 sets of:

:20 sec supinated hang from pull up bar

10 Primal Pull thru + push up

50’+50’ 1-arm OH Carry

5+5 Bottoms up KB Press

Part 1 – 15 Minutes for Quality:

4-10 Supinated Ring Row

3-6+3-6 Seated KB Sea-saw Press

6-8 sec Isometric hold in bottom of Dip

6-8 sec Ring Supported Lockout

This week we are adding a rep range for parts 1A and 1B. Look to continue with the same weight as last week and go for increased reps OR, go with a heavier weight for the pulls and the presses in a smaller rep scheme. Additionally, we are adding some isometric ring work, aiding in the development of ring muscle up positions!

Part 2 – 21 Minute EMOM

Min 1: 20 sec + 20 sec Half Kneeling 1-Arm KB rack hold

Min 2: 30 sec continuous bear crawl

Min 3: 2-3 Sumo Deadlift @ progressive weight

For part 2A, the KB should be on the same side as the leg that is down.

Thursday 11/9

Warm up – 1 Set of:

150m Straight Leg Row

20 Groiners

3×10+10 Palof Press

20 Lateral Band Step overs

150m Straight Leg Row

If you’re a biker, sub .2 mile bike – arms only, then .2 mile bike – legs only

Part 1 – 

ROWERS

10 Rounds of:

300m Row @ 5k 500m Ave Pace – 5-7 sec

Rest 45 sec

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

10 Rounds of:

.5 Mile Bike @ 8 Mile Ave MPH + 5-7 sec

Rest :45 sec

5 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 – 15 Minutes for Quality:

4x10m Side Shuffle

20 sec +20 sec Samson Stretch

5+5 Lateral Lunge

200’ 1-arm Rack Carry @ light-moderate

Friday 11/10

Warm up – 3 sets of:

10 Squat Press out

5+5 Lateral Step up

10 Groiners

Part 1 – Front Squat

3×4 @ 70% of 1RM

2×2 @ 87% of 1RM

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 – “Three Wise Men”

AMRAP in 4 Minutes

5 Hang Snatch @ 135/95

10 Bar Facing Burpees

Rest 2 Minutes

AMRAP in 4 Minutes

10 Power Clean @ 135/95

20 Pull ups

Rest 2 Minutes

AMRAP in 4 Minutes

15 Box Jump Overs @ 24”/20”

30 Wall Ball @ 20/14

Saturday 11/11

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 – 4 sets of:

5 Dips (any variation)

8 Barbell upright Row

For Part 1A, make these a challenging 5 reps. For some this may mean attaching a KB to a weight belt. For others, this may mean a band tension that makes those last couple reps challenging. 

Part 3 – 10 Min AMRAP:

6+6 Walking Lunge Steps

6 Push Press

.2 Mile Bike

Gentlemen use 40-50lb DB/KB, ladies use 25-35lb DB/KB for the walking lunges (farmer carry position), as well as the push press.