Workouts for Week of April 11 - 16

April 10, 2016

WOMEN'S SELF DEFENSE CLASS THIS SATURDAY 10AM - 2PM! SIGN UP!

 

 

Monday

12:00 for 4 sets of:
1* Snatch Balance + 2 Heaving Snatch Balances

*if your feet do not land in squat stance, make it 2 s.b. + 1 h.s.b.


7:00 AMRAP:
7 Hang Power Snatches*
14 Lateral Hops Over The Bar

*start w/ 135/95# (scale as needed) & decrease by 10# each round (if scaling, decrease by 5# each round)
PLEASE DO NOT THROW THE BARS DOWN TODAY

 

Tuesday

10:00 EMOM
5 Handstand Shoulder Shrugs
5 Kettlebell Single Leg Deadlifts*
*switch leg every minute, only do one leg each minute


With A Partner For Time:
5 Rounds (split reps in half)
20 Kettlebell Overhead Close-step Lunges
20 Kettlebell Racked Close-step Lunges
150 Meter Run (together)

 

Wednesday

12:00 for 4 x 8 Each Arm
Benched Single Arm Dumbbell Rows


For Time:
(Modest Mouse/Adapting & Aspiring/Competitive Edge)
10/15/20 Calorie Row
20/25/30 Wallballs (20/14#, 11/10' or higher than usual)
10/15/20 Toes To Bar
20/25/30 Box Jumps (30/24" or as high as possible)
10/15/20 Kettlebell Sumo Deadlift High Pulls (70/53# or as heavy as possible)
20/25/30 Burpees
10/15/20 Shoulder To Overhead (135/95# or as heavy as possible)

*Pick one scale for the entire workout to challenge yourself with weight & still finish under 15:00

 

Thursday 

The weighted mile:
In any order and style, 1 x 200 Meter Carry of:
Medball(s)
Barbell (unweighted)
Dumbbell (only one)
Kettlebell (only one)
Slamball(s)
Sled (pull, not carry)
Plate(s)
Punching Bag (in teams of 2)

You need to pick weights that you will not put down but that you can't sprint with...find a happy medium to keep moving at a steady pace.

 

Friday 

Every 2:00 for 8 sets:
1 Clean and Jerk @ 85% of your MOST RECENT 1 rep max


3 x 3:00 AMRAP + 1:00 Rest:
1 Handstand Pushup/Box HSPU
1 Bar Muscle Up/Jumping Pullup as high as possible
10 Double Unders
2 HSPU/Box HSPU
2 BMU/JP ahap
20 Double Unders
etc...

 

Saturday 9am class 

Women's Self Defense Class 10am - 2pm

Sign up at the gym or call!

6 Rounds With A Partner For Time:
8 Kettlebell Deadlifts / Arch Hold
Arch Hold / 8 Kettlebell Deadlifts
8 Kettlebell Step Ups / Plank Hold
Plank Hold / 8 Kettlebell Step Ups

*your partner must hold while you are moving, you cannot move if your partner comes out of the hold

 


 

 


 

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