Workouts for Week of Dec 5 - 10

December 3, 2016

 

Nutrition is the root of healthy living, fitness progress, and aesthetic reward.

If nutrition is a struggle for you or you feel like you've tried everything and still can't seem to get the body or progress you want, keep a food journal for the next 4 weeks. Bring it in once a week for a coach to review and give suggestions of changes that may help you reach your goal!

 

Monday
9-15-21
UB Front Squats (75%, 65%, 55% 3-Rep Max)
Single Arm Dumbbell Press/arm
Single Leg Glute Bridges/leg w/ Dumbbell

 

Tuesday

2:00 AMRAP:
6 Ball Slams
12 Double Unders / Singles
1:00 Rest
2:00 AMRAP: (start over)
6 Ball Slams
12 Double Unders / Singles

6x2 Pause Power Clean & Push Jerks
-reset every rep, increase every set,
resting no more than 2:00 between sets


Wednesday

8:00 Alternating EMOM:

5 Lat Mixed Grip Pullups - switch grip/round

10 Good Mornings w/ empty bar

 

For Time:

400 Meter Run

4 Rope Climbs

300 Meter Run

3 Rope Climbs

200 Meter Run

2 Rope Climbs

300 Meter Run

3 Rope Climbs

400 Meter Run


Thursday - 6:30pm Martial Arts Class

 

7 Rounds Untimed:
250 Meter Row
Bear Crawl w/ Intent*
Crossover Activation

*weight in hands and shoulders, move legs through foot extension, eyes/head looking at hands - no further

 

Friday

6x3 Pause Power Snatches
-reset every rep, increase every set,
resting no more than 2:00 between sets

12:00 AMRAP:
25 Wallballs
15 Toes To Bar
5 Hand Release Pushups

 

Saturday

9am Workout - Credit to CompTrain
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Clean + Push Jerks 95/65#

-Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar - that is 1 set.  Rest as little as needed to pick up the bar again and complete 9 reps of each without dropping the bar - that is set 2. Etc.


10:30am Competitor's Workout - Be ready to go at 10:30!
For Time: 10 Min Cap
Sx/Rx/Elite
10 Bar facing burpees
10 Front squats (95/65)(135/95)(155/115)
10 SDHP (95/65)(135/95)(155/115)
15 Step ups/box jumps (24/20)
15 OHS (95/65)(135/95)(155/115)
15 Ring Rows/Pullups
20 Box step/jump overs (24/20)
20 Thrusters (95/65)(135/95)(155/115)
20 Pull-Ups/C2B

 

*Our training program meets you where your fitness level exists currently and facilitates calculated progress. Our Competitor's Class is either Rx or Sx. Treat it as if you are at a competition and have to rise up to Rx or scale down to Sx.

Individual scaling will only be applied in the comp class for extreme needs.

 

 

 

Please reload

Featured Posts

Meal Nutrition Simplified - From Cart to Table

March 7, 2019

1/6
Please reload