Workouts for Week of Feb 15 - 20

February 14, 2016

 

Gym Goal: 1,234 Parallette Leg Lifts

(everyone do about 15)

 

Monday

10 PVC Pass Thrus & Good Mornings
W/ a TABATA clock:
2 x :20 Ring Pushup Shoulder Stretch
2 x :20 Wall Bench Aligner (hold through rest if able)
2 x :20 Back Squat Holds w/ PVC (oh if able)
2 x :20 Hollow Rocks w/ PVC
2 x :20 Arch Hold w/ PVC


At 0:00 & 2:00
1 3-position Snatch (pocket, hang, floor)
Starting at 4:00, EMOM for 6
1 Snatch from any position (pocket, hang, OR floor)
*increase weight each lift


20-16-8-16-20 For Time:

Alternating One-Arm (on the side) Kettlebell Swings 53/35#
Wall Balls 20/14#

*Scale weight as needed.


200 Meter Walk
Partner Shoulder Smash w/ Lax Ball Under
Static Back w/ Box or Panel Mats as long as possible

 

Tuesday

10 PVC Pass Thrus & Good Mornings
W/ a TABATA clock:
3 x :20 Rig Banded Hamstring Stretch/leg
(resist during 'rest')
3 x :20 Bent Arm Box Shoulder Stretch
3 x 30 Degree HS hold (or box)
3 x :20 Aquafitters


At 0:00 & 2:00
1 3-position Clean (pocket, hang, floor) + 1 Jerk
Starting at 4:00, EMOM for 6
1 Clean from any position (pocket, hang, OR floor) + 1 Jerk
*increase weight each lift


12:00 to get as far as you can:

4 HSPU (use box if needed)
8 Deadlift 135/95
16 Box Overs 24/20 inches
8 HSPU
8 Deadlifts 185/125
16 Box Overs
12 HSPU
8 Deadlifts 225/155
16 Box Overs
16 HSPU
8 Deadlifts 275/185
16 Box Overs

(12 reps/minute to finish...not including load time)


200 Meter Walk
12 Arch Ups
Peanut Between Shoulder Blades
Foam Roll Back Long Ways

 

Wednesday​

As A Group, 10 of each:
PVC Pass Thrus
F2B & S2S Leg Swings
Kang Squats w/ PVC
Puzzle Piece Inchworms
Side to Side Lunges
Back Squats w/ Empty Bar


20:00 for 5 x 7 Back Squats
--work to a max--


For time:
(Scale to finish under 20:00)

Competitive Edge:
100 Pull Ups
100 Push Ups
100 Sit ups
100 Air Squats

Adapting & Aspiring:
75 of each

Modest Mouse:
50 of each


200 Meter Walk
Partner Shoulder Smash w/ Lax Ball Under
Static Back w/ Box or Panel Mats as long as possible

 

Thursday 

Bear Crawl Musical Medballs (twice)


15:00 For:
PVC Partner Deadlift
10 Arch To Hollow Swings on Rings
Partner Pike
10 Muscle Up Transitions (standing, jumping, or banded)


10:00 for 5 Sets of:
3 Toes Through Rings + 1 Ring Pullup/Muscle Up Attempt/Muscle Up

--2:00 Break--

3:00 AMRAP:
50' Sprint (down & back 25')
5 Jelly Bellys


Use the rest of class to drill muscle ups &/or mobilize.

 

Friday

10 Wrist Circles
10 of the following sequence w/ a puzzle piece:
Inchworm
Air Squat Left foot on pp
Air Squat Right foot on pp
Arm Swing Down and Up&Back


14:00 for 6 x 4 Push Press*
-Increase weight to find a heavy for the complex.
*This will be performed as 2 reps of - push press, lockout, lower to back, push press off of back, lockout, lower to your chest.


For time:

30 Thrusters 45/35
90 Double-Unders
20 Thrusters 95/65
60 Double-Unders
10 Thrusters 135/95
30 Double-Unders


200 Meter Walk
Foam or Hard Roller Smash Calves & Shins
Static Back w/ Box or Panel Mats as long as possible

 

Saturday  - FREE 9AM CLASS
Group Warm-Up Alternating

 

 

TABATA: Hollow Hold Arch Hold

 

 

12:00 AMRAP:

12 Sumo Deadlift High Pull*

12 Sit Ups

150 Meter Run

 

*Start w/ 1 rubber plate on each side of your bar and increase by 5# each set.

Find a buddy to share 2.5s with!

 

 

150 Meter Walk

Partner Shoulder Smash w/ Lax Ball Under

Seal Stretch

Static Back w/ Box or Panel Mats as long as possible

 

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