Workouts for Week of Oct 19th - 24th

October 18, 2015

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Pullover: https://www.customink.com/g/vdx0-00aa-s6t2

This week's gym-wide goal between Monday - Friday: 3,000 Calories of Rowing!

- averages for 30 calories/day per person (I recommend rowing 15 Calories before class & 15 after as an additional warm-up & recovery cool-down exercise.)

Click here for an in depth rowing technique video. All points have been discussed in the gym, but this is a GREAT visual and reminder of what to focus on and how to perform.

 

Monday

Every 3:00 for 5 Sets:
1 Paused Clean (3 count pause at knee) + 1 Paused Hang Clean (3 count pause in hang at knee) + 2 Split Jerks (3 count pause in split) – work to a max for the complex


For Time:
Accumulate 1:00 in Ring support or L-sit hold
12 Handstand Push-ups (use box if needed, use parallettes if able)
1 Mile Run
12 Handstand Push-ups (use box if needed, use parallettes if able)
Accumulate 1:00 in Ring support or L-sit hold


Optional Accessory Work
(this will take at least 12:00 - 20:00)
*Banded Hamstring Stretch OR Coutch Stretch Between Each Row*
500M Row @ 90% – rest 1:2 - PACE BY /500M GAUGE
500M Row All Out – rest 1:2 - PACE BY /500M GAUGE
1000M Row @ same pace as first row – PACE BY /500M GAUGE
 

Tuesday

Every 2:00 for 2 Sets:
1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause in hang at knee) – work to a max for the complex


15 Hip Extensions

4 Rounds For Reps* In Teams of 2 or 3:
2:00 Max Effort Rope Climbs (scale w/ ring rows)
2:00 Max Effort Burpee Box Jumps/Steps (use box for burpee push-up if needed)

15 Hip Extensions

*Rep sets may be broken up as needed (you do 10, I do 10; you do 1, I do 1; etc.) but rep contribution is even between team members & only 1 person can be moving at a time.


Optional Accessory Work
8 Alternating Pistols (hold onto something if necessary, #'d if able)

4 Rounds:
Hold bottom of pistol :30 (switch legs each time, hold onto something if needed)
ME UB TTB or K2E with NO swing between

8 Alternating Pistols (note if better than first set)

 

Wednesday

EMOM for 5:00-
2 T&G Power Clean & Push Jerks – work to a max double for the day


Every 2:00 for 3 sets:
3 Strict Press + 5 Push Press – work to max 

For time (15:00 Cap):

Modest Mouse:
9 Ring Rows
9 Ring Dips (banded or use box)
20 6" Target Burpees
15 Hang Power Cleans 95/55#
20 6" Target Burpees
9 Ring Dips (banded or use box)
9 Ring Rows

Adapting & Aspiring:
9 Muscle-Up Transitions
25 6" Target Burpees
15 Hang Power Cleans 125/85#
25 6" Target Burpees
9 Muscle-Up Transitions

Competitive Edge:
9 Muscle-Ups
30 6″ Target Burpees
15 Hang Power Cleans 155/115#
30 6″ Target Burpees
9 Muscle-Ups


Optional Accessory Work
4X400M Runs (all out sprints)
Rest 1:1
Calf & Shin Smash for 2:00 per leg MINIMUM

 

Thursday

Handstand skill class

*Complete 10 Strict Handstand Push-ups holding the handstand for 5 seconds after each rep
Then...
*1 Set of Max Effort Strict Handstand Push-ups as fast as possible

For Time:
50 V-Ups/Tuck-Ups

**Complete 10 Kipping Handstand Push-ups holding the handstand for 5 seconds after each rep
Then...
**1 Set of Max Effort Kipping Handstand Push-ups as fast as possible

*this can be scaled with a box or regular push-ups and holding the plank*
**this can be scaled with tripod stands & moving legs from bent to straight overhead**

 


Optional Accessory Work
5X1:00 ME Wall Balls
Rest 1:00 Between Rounds
2:00 Couch Stretch/leg w/ C/R
2:00 Banded/Partner Hamstring Stretch/leg w/ C/R

 

Friday

EMOM for 5:00-
2 T&G Power Snatches – work to a max double for the day

- 6:00 between -

2 rounds of:

:30 ME Front Squats @ 80%
:30 Rest
:30 Shoulder Taps (anyhow)
:30 Rest

- 2:00 between -

With A Partner 15:00 AMRAP:

20 Medball Side Squat & Side Toss 20/14# (change direction at 10, stand mat length apart)
10 Hang Power Snatches around 50% of 2 T&G max (switch partners every rep, handing the bar off - 3 burpee penalty if bar touches ground before 10 reps complete)
10 C2B Pullups (switch at 5, band if necessary)


Optional Accessory Work
2:00 Foam Roller Partner PVC overhead stretch
For 8:00
8 UB Double-Unders
8 UB Kettlebell Swings
10 UB Double-Unders
10 UB Kettlebell Swings
...etc...
Stay on exercise until 1) UB set is completed or 2) failed 3X to complete UB set
 

Saturday - FREE 9AM CLASS

Every 2:00 for 5 sets:
3 Clean & Thrusters
- build to a max weight you can lower down every rep, NO DROPPING THE BAR -

5 rounds for total time, resting 1:00 between rounds:

Modest Mouse:
12 Jumping Air Squats
6 Hanging Knee Tucks
3 Clean & Thrusters @ 60% max from lifting

Adapting & Aspiring:
18 Jumping Air Squats
9 Knees-To-Elbows
4 Clean & Thrusters @ 60% max from lifting

Competitive Edge:
24 Jumping Air Squats
12 TTB
6 Clean & Thrusters @ 60% max from lifting


Optional Accessory Work
5:00 AMRAP - Alternating Candlestick roll up pistols - weighted

 

 

 

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