Weekly Workouts 3/4-3/9

MONDAY 3/4/19

Warm Up:(12 min)

3 Sets @progressive effort

– 1:00 Bike

– 10/side Reverse Lunges (add load 2nd & 3rd set)

– 1:00 Bent Knee Hollow Hold

Part 1: (20 min)

3 Sets

– 6-8/side KB Goblet Reverse Lunge @heavy @controlled tempo

– Rest :30

– 8-10 Dual KB Bent Over Row @moderate

– Rest 1:00

Part 2: (26 min)

5 Sets Each

– 12 Sumo Deadlift @moderate

– 6 Strict Handstand Push Up

– rest 1:00

Sub half kneeling DB/KB Press for HSPU.

Part 3: (3 min)

– 2:00 Deep Breathing in Heel Sitting Position

TUESDAY 3/5/19

Warm Up: (10 min)

12 min EMOM (alt movements)

– 5 Seated Box Jumps (increase height each set)

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

– :30 Row @moderate pace

Part 1: (22 min)

4 Sets

– 2 Seated Box Jumps @challenging but not maximal height

– 3 Hang Cleans (from hip) linear @5-10# more than last week

– rest 2:00

Part 2: (15 min)

3 Sets @very hard effort

– 15 KB Swings @moderate

– :15 Bike Sprint @very hard effort

– rest 3:00

Part 3: (10 min)

8 min for Quality

– 16 Banded Lateral Step Overs

– 8 Eccentric Knees Flexion

– 8 Hips Down Push Ups

WEDNESDAY 3/6/19

Warm Up: (12 min)

3 Sets

– 50 Single Unders

– 10 Alternating Groiners

– 5/side Tall Plank Banded Row (https://www.youtube.com/watch?v=TAp1-wFp4dU )

– 5 Goblet Squats

Part 1: (10 min)

– 6×50’ 1-Arm Farmer Carry @very heavy

Part 2: (15 min)

3 Sets

– 3/side Turkish Get-Up @progressive

– 10 Hollow Rock

– 3-5 Strict Pull Ups

*Add load if bw pull ups are easy.

Part 3: (20 min)

4 Sets @progressive loading

– 8 Deadlift

– 4 Shoulder to Overhead

– 1:00 Overhead Hold

– rest 2:00

*Use 1 bar for all movements.  Track heaviest successful load.

Part 4: (2 min)

– 2 min Deep Breathing in Childs Pose

THURSDAY 3/7/19

Warm Up: (12 min)

3 Sets

– 1:00 Straight Leg Row

– 5 KB Good Mornings + Goblet Squat

– 1:00 Row

– :30/side Tall Side Plank

Part 1: (32 min)

8 Sets

– 500m Row @2K pace

– Rest 1:30

Part 2: (14 min)

3-4 Sets for Quality

– 5 Cat/Cow

– 5/side Kneeling Thoracic Rotations

– 5/side Bird Dogs

– 5/side Deadbugs

– 5 Sumo Inchworms

– 1:00 1-Arm Overhead Carry @moderate

FRIDAY 3/8/19

Warm Up: (12 min)

4 Sets:

– 15/side Jane Fonda’s https://youtu.be/VtYNEflul70

– :15 sec/side Single Leg Glute Bridge

– :20 sec Ring Row Hold

– 10 Banded Good Morning 20X0 tempo

Part 1: (16 min)

3 Sets

– 6-8/side Staggered Stance Good Morning starting @heaviest load from last week @controlled tempo

– Rest :30

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

– Rest 1:00

Part 2: (15 min)

10 min Grind

– 6/side Goblet Step Ups @moderate load

– 12 Ring Rows

– 24 Sit Ups

*Box @just below knee height for step ups.

Part 3: (10 min)

3 Sets

– 1:00 Max Cal Bike

– rest 2:00

Part 4: (3 min)

– 2 min Deep Breaths in Toe Sitting Position

SATURDAY 3/9/19

Warm Up: (10 min)

8 min for Quality

– 20 Mountain Climbers

– 5/side Reverse Lunge

– 5 Slow Burpees

– 5/side Deadbugs

Part 1: (20 min)

15 min for Quality

– 250m Straight Leg Row

– 10/side Suitcase Deadlift

– 10/side 1-Arm KB Swings

*Choose a light KB for the suitcase DL and swings.  Easy to moderate pace here.

Part 2: (20 min)

15 min EMOM (groups of 2-3)

– 1:00 Row for Cals

– 1:00 Burpees

– 1:00 Power Cleans @moderate

*Start at different movements and rotate through with your group.

Part 3: (5 min)

– 2:00 Deep Breathing in Heel Sitting Position

– 2:00 Deep Breathing in Childs Pose

By |2019-03-04T01:53:38+00:00March 4th, 2019|Uncategorized|