Workouts for Week of Feb 8 - 13

February 7, 2016

 

Gym Goal: 400 Strict Ring Pull-Ups

*because everyone only needs to do about 2 - 4 per day, make them as challenging as possible...weighted is encouraged, false grip them if you're working on muscle-ups. 

Reason for few reps: everyone who does not yet have a strict pull-up, this is your week to really work on it. Lower the rings and stand on the floor and use as little leg push as you can.

 

Monday

12/8 Calorie Row (guy/girl)
2:00 Wall Stand
25' Inchworm Pushups
Box Shoulder Stretch
2 25' Seal Walk Races
Bottom of Squat Hold
25' Press to handstand 'jump' drill

12 Kettlebell Triple Extension Drill
Group Barbell Warm-Up

Every 2:00 for 5 sets:
3 position clean (pocket, hang, floor, jerk) + 1 jerk
Start around 50% 1rm c&j, increasing weight each set


5 Rounds For Time:
7 Overhead Squats 115/75# (or roughly 50% of lifting, go to a box if mobility issues)
11 Burpees over the bar (any direction)


Wall Stand w/ 10 belly breaths
Lax Ball Chest & First Rib
Foam Smash Lats

 

Tuesday

12/8 Calorie Row (guy/girl)
3 TABATA rounds of Wall Bench
3 TABATA rounds of 30 Degree Wide-Hand Handstand hold/box hstd
12 of the following sequence:
Arch Up + Side Lunge + Side Lunge + Jumping Air Squat w/ Arm Swing

12 Kettlebell Triple Extension Drill
Group Barbell Warm-Up

Every 2:00 for 5 sets:
3 position snatch (pocket, hang, floor)
Start around 50% 1rm Snatch, increasing weight each set


10 Rounds for time:
3 Snatch 135/95 (or roughly 75% of lifting)
5 Rolling Wall Balls 20/14#

--1:00 after "time" perform 1 set of as many unbroken REGULAR wallballs for reps--


Wall Stand w/ 10 belly breaths
Peanut Posterior ITB Area
Foam Smash Quads

 

Wednesday​

2:00 Static Back w/ box/panel mats

10 of each:

Lazy Scap Pinchers

Mountain Climbers

Banded bent over lockouts

Banded Monster Walks

Back Squats at moderate/warm-up weight

 

 

20:00 For Back Squats 4 x 10

& 1 Front rack hold w/ 3 belly breaths w/ final weight

Increase # if you can each set.

Mobilize between sets as needed.

 

 

10:00 AMRAP:

Modest Mouse:

40 Plate Jumps

8 Box Handstand Push Ups

15 Air Squats

 

Adapting & Aspiting:

20 Double Unders

8 Handstand Push Up Negatives

15 Air Squats

 

Competitive Edge:

40 Double Unders

8 HSPU 15 Air Squats

 

10 belly breaths in Static Back w/ box/panel mats

Couch Stretch

Partner Shoulder Smash

 

Thursday 

5 Lunged Sunrise Wall Circles/side
10 F2B & S2S Leg Swings
10 Wrist Circles & Arm Circles
Turkish Get up Demo

15 min AMRAP @ 150 BPM

Turkish Get ups (Light weight) 3 each arm
Over head Plate Lunges 45/25# 6 each leg


For Time:
1 Mile Run


5 Lunged Sunrise Wall Circles/side
10 F2B & S2S Leg Swings
10 Wrist Circles & Arm Circles
Wall Stand w/ 10 belly breaths
Lax Ball bottom of feet

 

Friday

12/8 Calorie Row (guy/girl)

2:00 Static Back w/ wall

10 Arch/ Hollow Med ball Throws

30 hand stand Shoulder taps (accumulate)

10 Aquafitters

 

 

14:00 for 6 x 4 Push Press* @ 65% 1rm

(If you don't have a current max, this should be heavier than last week, moderate workout weight.) *This will be performed as 2 reps of - push press, lockout, lower to back, push press off of back, lockout, lower to your chest.

 

 

6:00 For: Kettlebell/Dumbbell Snatch Demo & Practice Rope Climb Demo & Practice

 

8:00 Amrap:

20 Kettlbell Snatches 53/35# (or scale weight)

1 Rope Climb (or attempt from the box)

 

 

Wall Stand w/ 10 belly breaths

Personal Mobility

 

Saturday  - FREE 9AM CLASS
2:00 Static Back w/ Wall

10 of each:

F2B & S2S Leg Swings

Good Mornings w/ Hands Behind

Head Jumping Air Squats

Kang Squats w/ Hands Behind Head

 

 

8:00 EMOM: 2 Deadlifts

--increase # each round if able, lower BOTH reps to the ground

 

 

For time: 24-16-8-4

One-Arm Kettlebell or Dumbbell Thruster

Alternating One-Legged Burpees Over Kettlebell/Dumbbell

 

*For thrusters, light enough weight for sets of 4/arm should be used

- break up total reps evenly between arms.

 

 

2:00 Static Back w/ Wall

10 Arch Ups

Couch Stretch

 

Please reload

Featured Posts

Meal Nutrition Simplified - From Cart to Table

March 7, 2019

1/6
Please reload