Workouts for Week of Jan 11 - 16

January 11, 2016

Gym Goal: 125 Minutes in passive bottom of squat hold - 2:00/person/day is a good average

 

Monday

TABATA w/ PVC:
pass thrus & good mornings
partner deadlift chest stretch
side to side lunges & ohs
snatch balance & hang snatches
climbers & arch hold

Box Snatch Drill w/ empty bar

10:00 Alternating EMOM
5 hang power snatches (start at 50% max & increase)
30 double unders OR lateral jumps over the bar

- 5:00 Transition -

21-15-9 For Time:

Deadlift 225#/155#
Strict Handstand Push Up

*To scale the #, use roughly 60% of your 1 rep max deadlift/weight you can move quickly & safely.
To scale the hspu, use a box for your feet/knees. If you don't have 45 FAST strict hspu, use a box today.


Start 1:00 after workout completion:
1:00 Cooldown Row
12 Back Extensions
Smash hams & glutes @ least 1:00/leg
Peanut in between shoulder blades @ least 1:00

 

Tuesday

As A Group, 8 of Each:
F2B & S2S Leg Swings
Banded Bent Over Knee Lockouts w/ toes on plate
Big Backward & Forward Arm Circles
Box Shoulder Stretch Press Downs
Empty Bar Thrusters
Empty Bar Power Clean & Push Jerk

EMOM for 7:00
3 Power Clean and Push Jerk
(Start at 50% max & add weight, try to perform touch & go)
@ 7:00, 3:00 EMOM
Clean High Pulls - keep increasing #

- 5:00 Transition -

27-21-15-9 For Time (20:00 Time Cap)

Thrusters 95/65 (or a # to possibly go unbroken)
Box Jumps 24/20#


Start 1:00 after workout completion:
1:00 Cooldown Row
Foam Smash quads @ least 1:00/leg
Couch Stretch @ least 1:00/leg
Wall Squat Dodgeball Balancer @ least 1:00
 

Wednesday​

As A Group, 6 Of Each:
Inchworm Pushups
Side to side lunges
Jumping Air Squats
Glute Bridges w/ Dodgeball

4 x :30 Handstand Hold Facing Wall
3 Front squats & 6 Back squats @ warm-up weight

12:00 to use 3-4 sets to find a max for:
3 Front Squats + 6 Back Squats

At 15:00, 8 Front Rack Step Lunges + 12 Back Rack Step Lunges @ 50% of lifting max

- 5:00 Transition -

12:00 AMRAP
20 Clean and Jerk 135/95# or 50% Max C&J
12 Burpees
10 Clean and Jerk 155/105# or 60% Max C&J
12 Burpees
7 Clean and Jerk 175/125# or 70% Max C&J
12 Burpees
3 Clean and Jerk 205/145# or 80% Max C&J


At 13:00:
200 Meter Walk
Lacrosse ball chest @ least 1:00/side
Foam Smash lats @ least 1:00/side

 

Thursday 

8:00 For On Your Own Warm-Up

15:00 For 5X8
Alternating Kettlebell/Dumbbell Floor Press
-increase weight each set if able but NOT to a max, use kb or db depending on weight needed

2 Rounds At conversational pace:
4:00 Rowing
4:00 Weighted* Step Up & Over 45# Plate(s)
4:00 Bear Crawl/Handstand Walk

*Holding a slamball on one shoulder, switch as needed and keep it even.

Lacrosse Ball Glutes & Bottoms of Feet for remainder of class time.

 

Friday
12 Calorie Row

Foam roller chest opener 2:00

Down-the-line Wall Balls

 

3:00 To Complete 15 Hanging Arch to Hollow with Pause, mobilizing arch position if necessary

 

15:00 To Find 1 Rep Max Push Press from the rack

 

- 5:00 Transition -

 

For Time (9:00 cap)

50 wall balls

30 pull ups

25 shoulder to overhead @ 75% Max Push Press

 

At 10:00:

200 Meter Walk

2:00 Couch Stretch/leg Peanut/hard roller smach triceps

 

Saturday  - FREE 9AM CLASS

Group Warm-Up

20:00 to find max clean for the day

5:00 Rest/Weight Change

Alt. Emom for 14:00
3 Hang Clean (start at 60%1 RM clean & increase if able)
5 Burpee Box Jumps

At 15:00:
Group Stretch

Please reload

Featured Posts

Meal Nutrition Simplified - From Cart to Table

March 7, 2019

1/6
Please reload