Weekly Workouts 3/18-3/23

MONDAY 3/18/19

Warm Up: (12 min)

3 Sets

– 1:00 Bike @easy (build pace each set a little)

– 10 steps/side Goblet Lateral Band Walks + Goblet Squats

(every 5 steps perform 3 Goblet Squats – 12 total squats after both directions are performed)

– 6/side 1-Arm Dumbbell Cuban Press https://youtu.be/65EftOLOIuE

Part 1: (20 min)

4 Sets

– 4-6/side KB Goblet Reverse Lunge @very heavy @controlled tempo

– Rest :30

– 8-10 Dual KB Bent Over Row @moderate

– Rest 1:00

Part 2: (20 min)

5 Sets @very hard effort

– 3/side Slam Ball/Sandbag Over the Shoulder @heavy

– 15 Push Ups

– 50 Double Unders

– rest 1:00

Part 3: (3 min)

– 2 min Deep Belly Breaths in Heel Sitting Position

 

TUESDAY 3/19/19

Warm Up: (12 min)

9 min EMOM (alt movements)

– 5 Box Jumps (increase height each set)

– 8 Dual KB Cleans hold 1 second in rack of each rep (moderate weight)

– :30 Row @progressive pace

Part 1: (20 min)

4 Sets @heavy

– 1 Hang Muscle Clean + 1 Hang Power Clean + 1 Clean

*All reps are coming from below the knee. Rest as needed between work sets.

Part 2: (15 min)

10 min Grind

– 10 Sumo Deadlift @moderate

– 10 Ring Dips

Part 3: (10 min)

8 min for Quality

– 10 Squat Thoracic Rotations https://www.youtube.com/watch?v=M0ftGdILi78

– 10 Hips Down Push Ups

– 10 Primal Pull Through + :30 second hold in Down Dog Position

 

WEDNESDAY 3/20/19

Warm Up: (10 min)

3 Sets @progressive effort

– 1:00 Bike

– 5 Ring Row + :30 Iso Ring Row Hold (holding at top position)

– 10 Primal Pull Through + Push Up

Part 1: (15 min)

4 Sets

– 8-10 Banded Pull Ups @slower down than up tempo

– rest :30

– 8-10 Push Ups @slower down than up tempo

– rest 1:00

*Choose a band that is challenging but allows you to work in the given rep range.  Choose a push up variation that is challenging for the given rep range.

Part 2: (25 min)

20 min Grind

– :30 Battle Ropes @hard effort

– rest :30

– :30 Box Jumps @easy height

– rest :30

– :30 Bike @hard effort

– rest :30

– :30 Burpees @hard effort

– rest :30

– :30 Ski Erg @hard effort

– rest :30

*start at different movements, track cals on bike and ski plus the reps on burpees and jumps.

Part 3: (5 min)

– 2 min Deep Belly Breaths with legs up the wall

– 2 min Deep Belly Breaths in Saddle Pose

 

THURSDAY 3/21/19

Warm Up: (15 min)

4 Sets

– 5 Slow Burpees

– 1:00 Plank

– 15 Banded Good Morning (hard hip extension here!)

– 1:00 Row @progressive to hard effort

Part 1: (12 min)

– 2K Row Assessment

*This is a maximal effort assessment, give it everything you’ve got but don’t lose fundamentals that you’ve built during interval work.

Part 2: (20 min)

5 Sets

– 10 DB Floor Press @moderate @31X1 tempo

– 10 Ring Rows @31X1 tempo

– 10 V-Ups/Lemon Squeezes

Part 3: (10 min)

3 Sets for Quality

–  5/side Scorpion Chest Stretch (https://www.youtube.com/watch?v=nsN1r0ykwkM)

– 10 Forward Fold to Squat

– :30/side Sciatic Nerve Floss https://www.youtube.com/watch?v=tzMU5zRG71Q

*focus on deep belly breathing throughout your movement here…bring that heart rate down!

 

FRIDAY 3/22/19

Warm Up: (15 min)

12 min EMOM (alt movements)

– 3-4/side 1-Leg Box Jump (Start off low and build only if you are confident)

– 8 Barbell Good Mornings (light loads – focus on stretching and activating your hamstrings and glutes) @ 20X0 tempo

– :20 Row @hard effort (get that breathing going)

– 30’ Crab Walk

Part 1: (20 min)

4 Sets

– 4-6/side Staggered Stance Good Morning starting @very heavy @controlled tempo

– Rest :30

– 8-10/side Single Arm KB/DB Press @moderately heavy @controlled tempo

– Rest 1:00

Part 2: (15 min)

4 Sets

– 10 Front Loaded Sandbag Squat @moderate

– 5/side Rotational Med Ball Throw @light (fast throws)

– 5 Strict Pull Ups

*Slower down than up tempo on the squats, med ball throw should be explosive and fast! Add load to the strict pull ups if applicable.

Part 4: (5 min)

– 2 min Foam Rolling Posterior Chain

– 2 min Deep Belly Breaths in Seated Forward Fold

 

SATURDAY 3/23/19

Warm Up: (12 min)

5 Sets

– 5 Air Squats

– 5 Push Ups

– 5 KB Deadlift @moderate

– 5 Pull Ups/Ring Rows

Part 1: (20 min)

Working in Groups of 3-4 rotate through the following:

4 Rounds

– 1:00 Bike @hard effort

– 10 Lemon Squeezes (https://www.youtube.com/watch?v=tgf1eaYCHoc)

– 10 KB Swings @heavy

– 5/direction Banded Figure 8 Bear Crawls

(you can attach one band to the battle rope anchors and then attach another band to the first one in order to give the necessary slack to perform this.)

(https://www.youtube.com/watch?v=F3GV8tpnrpY)

Part 2: (22 min)

With a Partner, 6 Sets each (rest while your partner works)

– 10 Hang Power Cleans @moderate

– 10 Burpees to a Plate

Part 3: (4 min)

2-3 min Legs Up the Wall with Deep Belly Breaths

By |2019-03-16T19:27:50+00:00March 16th, 2019|Uncategorized|