Workouts for Week of April 18 - 23

April 17, 2016

 

Monday

24:00 To Accomplish Sets of 8 Bulgarian Split Squats/leg:
2 Sets/leg w/ Double Dumbbells
2 Sets/leg w/ Kettlebell Goblet
2 Sets/leg w/ Slamball Rotation


For Reps of Each Exercise:
1:00 ME Handstand Shoulder Taps
1:00 Rest
1:00 ME Calorie Row
1:00 Rest
1:00 ME Pullups
1:00 Rest
1:00 ME Air Squats

 

Tuesday

For Time:
1.5 Mile Run


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.
 

Wednesday

8:00 Alternating EMOM:
~ 3 Front Squats + 1 Squat Clean @ 65-70% max clean
~ 4 Single Arm Dumbbell Press/arm

Split Evenly w/ A Partner, For Time:
8 Rope Climb (rope climb squats)
8 Clean & Jerks 145/115# (65-70% max c&j)
6 Rope Climb
6 Clean & Jerks 165/125# (70-75% max c&j)
4 Rope Climb
4 Clean & Jerks 185/135# (75-80% max c&j)
2 Rope Climb
2 Clean & Jerks 205/145# (80-85% max c&j)

 

Thursday 

Tic Tac Toe w/ medballs vs slamballs


Stations:
Stir the pots
Backwards Duck Walk Sled Pull
Leg Lowers

 

Friday 

Every 1:30 for 8 sets:
1 Snatch @ 85% of your MOST RECENT 1 rep max

For Time:
10 Overhead Squats
10 Box Jump Overs
10 Thrusters
10 Power Cleans
10 Hollow Rocks
10 Muscle Ups/Pullups
10 Hollow Rocks
10 Power Cleans
10 Thrusters
10 Box Jump Overs
10 Overhead Squats

*Use the same weight for all barbell movements. If you do NOT do 10 unbroken at each exercise, immediately perform 1 burpee when you break.

 

Saturday - FREE 9am Class 

4 Rounds For Time:
12 Right Single Arm Split Stance Kettlebell Swings
6 Right Arm Kettlebell Snatches
12 Left Single Arm Split Stance Kettlebell Swings
6 Left Arm Kettlebell Snatches


Competition Training Workouts

11am Workout
a) 30 Clean & Jerks For Time @ 135/95#
--5:00 Rest--
b) 30 Snatches For Time @ 135/95#

*YOU PICK if you do a then b or b then a!


1pm Workout
TBA


 

 


 

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