Workouts for Week of May 23 - 28

May 21, 2016

WE WILL HAVE NO CLASS THIS SATURDAY OR THE FOLLOWING MONDAY TO OBSERVE MEMORIAL DAY WEEKEND!

 

Monday

3x8 Paused Front Squats

 

5 Rounds for Cals & Strikes:

:30 Calorie Row + :30 Rest

:30 Exercise Ball Plank Hold + :30 Rest

:30 Hammer Strikes + :30 Rest

:30 Metal Plate Farmer's Carry + :30 Rest

 

*during the rests, take heart rate and increase/decrease intensity as needed

 

Tuesday

Ring Rows As Horizontal As Possible In Unbroken Sets

10-9-8-7-6-5-4-3-2-1

 

4 Rounds of:

400m Run*

10 1-arm Kettlebell Swings,

alternating w/ side step (as heavy as form will allow)

 

*if your 400m run is over 2:00, shorten to a 300 to keep up intensity

Wednesday

Handstand Pushup Drill & Skill

 

3 Rounds For Time:

Handstand Walk To Wall/Box Walk Around

9 Strict Handstand Pushups/Box HSPU

27 Benched Medball Situps

Thursday 

Deadlift 5x3@75%

 

Double Under Skill Work

 

Friday 

8:00 for Clean # + Clean Pulls
*Start w/ 55% of your max clean & increase # each lift by 20# until you fail. Write down your heaviest completed weight. In the remaining time, perform as many clean pulls (with great form) as you can with your failed clean #. Write down how many clean pulls you completed.

8:00 - 9:00 Rest

9:00 - Attempt one last clean if you want.

For Time:
Modest Mouse:
60 Wallballs (14/10# any height)
30 Pullups (squat rack variation)

Adapting & Aspiring:
80 Wallballs (20/14# to 9')
40 Pullups (squat rack variation)

Competitive Edge:
100 Wallballs (20/14# to 10')
50 Pullups (any style)

*we will be repeating this workout in a few weeks - write down how you performed the workout, how each exercise felt, and your time to compare to next time

 

Saturday - Gym Closed For Memorial Day Weekend

 


 

 


 

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