Workouts for Week of March 14 - 19

March 13, 2016

 

Gym Goal: 555 Banded Wing Makers (will demo!)

 

Saturday - Girls Night In, Guys Night Out 6:30-9pm

(Event Page: https://www.facebook.com/events/194319477598469/)

 

Monday
12:00 for 5 sets of:

1 Power Clean+1 Front Squat+1 Push Press+ 1 Push Jerk

- increase # each time for max (recommended to lift every 2:30)

 

- At 12:00, EMOM for 3 sets of 7 Deadlifts with max lifting weight.

 

5 Rounds for reps of each of:

:30 ME Toes To Bar/kipping hanging knee tucks

rest :30

:30 ME Double Unders/single single du (attempts count)

rest :30

 

Group Cool down

 

Tuesday
12:00 for 5 sets of:

1 Power snatch + 3 Overhead Squats

- increase # each time for max (recommended to lift every 2:30)

 

- At 12:00, EMOM for 3 sets of 7 Handstand Pushups. (use a box if needed)

 

5 Rounds for reps of each of:

:30 ME Ring Pushups (scale w/ ring height)

rest :30

:30 ME Abmat Situps

rest :30

 

Group Cool down

 

Wednesday

 

20:00 for Back Squats 5 x 3

-increase to a 3 rep max-

 

Rotating EMOM 3 times through for total calories rowed:

8 Alternating Pistols (ring assisted if needed)

Rope Climb (4 seated/2 box/2 - legless if able)

8 Box Jumps

ME Calorie Row

Rest

 

*scale to movement that you can jump right into, you can scale to more difficult as you go

 

Cool down on your own

 

Thursday 

Group Trunk Mobilization

 

2 Rounds:

200 Meter Run

8 Forward Barbell Walking Twists

Sideways Hanging Monkey Walk to Right

8 Balancing Barbell Glute Bridges* w/ Right Leg

8 Balancing Barbell Glute Bridges* w/ Left Leg

Sideways Hanging Monkey Walk to Left

8 Backward Barbell Walking Twists

 

*out of the way between rig & wall

 

Group Mobility

 

Friday

TBA

 

Saturday  - FREE 9AM CLASS - Girls Night In, Guys Night Out 6:30-9pm

(Event Page: https://www.facebook.com/events/194319477598469/)

 

For two scores - Reps & Time*

8:00 AMRAP
Plate ground to overhead (rubber 35#, 25#, or 15# plate)
Burpees to a plate
Lying toes to plate

--4:00 REST--

For Time:
Repeat your workout with reps in reverse.


*Reps for AMRAP:
1st round - 2 of each, 2nd round - 4 of each...continue increasing reps of each movement by 2.

*Reps for timed workout:
Repeat all your achieved reps from AMRAP, starting with the HIGHEST reps you got to in the AMRAP and each round, DECREASE by 2.

Example: AMRAP got 6 rounds (finished with doing 12 of each) so timed workout started with 12 of each, worked down to 2 of each.
 

 

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