Your Week of Workouts (020524)
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YOUR WEEK OF WORKOUTS
Monday 012924 - 38/63
Monday 020524
WU:
Alleyway Run
And then, 3x
5 PVC Pass Thru
10 Alt OH PVC Stepback Lunges
Max Strict Push Ups or 15 using knees if needed
5 Strict Pull Ups
100 Single Unders
The Fun: 5 RFT
5 Hang Power Snatch
7/5 Ring Dips
5 Overhead Squats
7 Pull Ups
36 Double Unders
Tuesday 020624
WU: 3x
Gate Run
10 DB Curl & Press
10 Alt Crossbody Toe Touch (slow down. Get the hamstring stretch)
30 Hollow Flutter Kicks
Stamina: For Time
600m Run
Rest 2:00
800m Run
Rest 3:00
1,000m Run
*There will be cut offs that keep all athletes running distances that are correct for them. The goal is to push a 3:00 or less run, then a 5:00 or less run, then whatever you got left.
The Fun: You Go I Go
4x
Max Flat DB Bench Press (10-20 Reps at 50/35)
Max Barbell Bent Over Curl (Tricep perpendicular to the ground. Bar travels up toward the collar bone)
24/12 Russian Twists (45#)
Rest Either 2:00 or however long it takes your partner to complete the round
Wednesday 020724
WU:
Gate Run
2x
6-4-2
Step Ups per Leg (Leave working leg on top)
And then,
12 Kb Wood Chops per Side
And then, 2x
4 Box Jump Overs
12 Wall Balls
Gate Run
Strength: Front Squats Week 3
E3:30
[3 Pause + 5 Regular] - [3P+5R] - [2P+5R] - [2P+3R] - [1P+3R]
The Fun: 3 RFT
7 Burpee Box Jumps (24”/20”)
14 Box Jump Overs
Gate Run
Thursday 020824
WU:
EMOM
:20 - :40 - :60
Elbow Plank Hold
And then, After 3 rounds of planks
2x
7-5-3
Kb High Pulls (35#/26#)
3 Goblet Squats
And then,
20/14 Knee Push Ups
10 Alt Step Back Lunges to Stretch
The Fun:
4:00 AMRAP/3:00 AMRAP/2:00 AMRAP
Station 1:
6 Renegade Rows (25#/20#)
48 Flutter Kicks
— 1:00 Rest —
Station 2:
12 Kb Goblet Cleans (53#/35#)
6 Target Burpees
— 1:00 Rest —
Station 3:
6 HSPU
12 Jumping Lunges
— 1:00 Rest —
Friday 020924
WU:
Gate Run
2x
12 Air Squats
12 Strict Push Ups
18 Lemon Squeezers
And then, 2x
3-5-7
Stepback Lunges p Leg
And then,
1 Wall Climb
4/3 Chin Ups
The Fun: E3M x6
6 Tap and Go Clean & Jerks
9 Toes to Bar
-Begin at 95#/65# and build up to the heaviest set of 6 tap and go across the 6 Rounds
Extra Work:
Ham Assisted Ab Wheels
Saturday 021024
Classes meet with Ricardo at 8am & 9:30am
Club Gymnastics at 9am: Handstand Push Up Workshop w/ Ricardo
The Fun: 24:00 AMRAP
10 Bent Over Rows
15 OH Kb Swings (53#/35#)
10 Alt Front Rack Stepback Lunges
*Every 4:00: Alleyway Run