Workouts for Week of Jan 25 - 30

January 24, 2016

 

Gym Goal: 1,200 Weighted* Step Lunges

*Weight can be ANYTHING, ANYHOW-kettlebell carry, partner on your back, bar overhead, etc

 

Monday

15:00 For Warmup:
Alternating TABATA (3 each):
Arch Hold (arms above 45# plate)
Plate Hopping Steps
With a partner for 6:00:
12 Medball rotating throws over box(total) (knee to knee pivot)
24' Box Carry/Walking Lunges w/ medball overhead

Quick Barbell Warmup Into...
7:00 EMOM
5 TnG Power Snatches all at 50% 1 RM
*eccentric decent w/ immediate next rep
Each minute, lower your catch position.
During rest, practice diaphragmatic breaths.


Quick Demo & 3 of each movement into...
3 Rounds For Reps:

1:00 Pull Ups (or kipping ring rows - no bands today)
1:00 Thrusters (just the bar)
1:00 Kettlebell Swings (# you won't put down)
1:00 Rest

As a group:
200 Meter Walk
Peanut between shoulder blades
Foam Smash Thighs & Lats
 

Tuesday

15:00 For Warmup:
Alternating TABATA (3 each):
Hollow Rocks w/ 10# plate
ER Foot/Plate Slides
7 Of Each:
Mountain Climbers (each leg)
Lunged Sunrise Wall Circles (each arm)
Squats w/ Toes On 10# plate
Overhead Squats w/ Plate

Quick Barbell Warmup Into:
7:00 EMOM
3 UB Power Clean and Push Jerk all at 50% 1 RM
*eccentric decent w/ immediate next rep
Each minute, lower your catch position.
During rest, practice diaphragmatic breaths.


21-15-9-15-21 For Time (15:00 cap, but pace for solid form):

Modest Mouse:
Overhead Squats any weight
Push Press any weight

Adapting & Aspiring:
Overhead Squats 85/55#
Push Press 85/55#

Competitive Edge:
OH Squats 115/75#
HSPU (Kip/Tripod Kip Allowed)

When everyone finishes:
Lax Ball First Rib - Demo
Partner Shoulder Smash
Couch Stretch 2:00/side
 

Wednesday​

15:00 For Warmup:
8 of Each w/ PVC:
Pass Thrus
Around the worlds (each way)
Arch Ups w/ Jerk Grip
With partner, 4 Each Way, Switch Every 4:

Medball roll & throws/Squat & Throw
(feet: squat stance, R in front, L in front, together)

15:00 To Warm-Up To & Complete:
3 sets at 60% of max for complex of
3 Front and 4 back squats


3 rounds for time (should go sub 10:00):

10 Alternating Pistols
10 Burpees
10 Deadlifts 245/165#

To scale pistols, backward stepping lunges off of a plate/mat.
To scale deadlifts, these should be fast and/or unbroken.

Altogether w/ a running clock:
1:00/leg Partner Hamstring Stretch w/ 3 C/R
2:00/side Lax Ball Glutes
As Long As Needed - Butterfly Sideways Push w/ 3 C/R
10 Arch Ups

 

Thursday 

Open Up Lower Back/Psoas w/ 1:00 Each:
Abmat Twist Stretch
Couch Stretch
One-Sided Butterfly Push

As A Group:
(Instruction as we go)
8 Seated Scoot Twist (to Right) & Shuffle To Stand
16 Dumbbell Wood Chop* (to Right)
24 Dumbbell Pendulum Swing (Right)
32 Jumping Air Squats Holding Dumbbell at Chest
8 Seated Scoot Twist (to Left) & Shuffle To Stand
16 Dumbbell Wood Chop* (to Left)
24 Dumbbell Pendulum Swing (Left)

*http://kathy.functionalpatterns.com/full-body-dumbell-workout-2/


Open Up Lower Back/Psoas w/ 2:00 Each:
Abmat Twist Stretch
Couch Stretch
One-Sided Butterfly Push


Open Gym w/ Remaining Class Time

 

Friday

10:00 For Warmup:
Alternating TABATA (3 each):
Hollow Hold (feet above 45# plate) (hold low bar if needed)
Plate Side Step Shuffle
As A Class: 45# Assembly Line Down & Back w/ knee to knee pivot

Technique & Movement Practice - Don't Rush!
4:00 Double Under Technique
4:00 For Partner Medball Clean+Toss
4:00 Toes to Bar Technique
4:00 To Warmup To Clean #
Then...

For time:

Adapting & Aspiring:
15 Power Cleans (heaviest ability)
30 Knee Tuck w/ Kickouts from plates
45 Wall Balls
60 Lateral Hops Over the Bar

Competitive Edge:
15 Power cleans 175/125#
30 Toes to Bar
45 Wall Balls
90 Double Unders


As A Class When Last Person Finishes: 

200 Meter Walk
Tell us what's sore & we'll give you a mobility exercise!

 

Saturday  - FREE 9AM CLASS

Group Warm-Up

In groups of 3 for time*:

 

15-9-6-3

Hang Snatch

Ring Pushups

 

800 Meter Run

 

#For snatch weight, you should go unbroken QUICKLY (maximum # - 115/75#) and each partner does NOT have to use the same weight.

 

*Each person will do all snatch reps in first set, one person at a time, then do the same with ring pushups, then move to the reps for second set and so on...Start 800 meter run immediately when last ring pushup rep is completed and finish together as a group.

Group Stretching

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