Your Week of Workouts (120423)
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YOUR WEEK OF WORKOUTS
Monday 120423
WU:
4-8-12 [3-6-9]
Cal Bike
6 Russian
+ 6 OH Kb Swings
6 Kipping Swings
The Fun: 24:00 AMRAP
16/12 Cal Bike
12 Hvy OH Kb Swings
8 Toes to Bar*
Rest 2:00
*Alternating Single Leg Toes to Bar as Option/Practice
Extra Extra: 2-3x
5-4-3
Weighted Deficit Stepback Lunge w High Knee if Possible
And then,
36-24-12
Flutter Kicks
6 Lemon Squeezers
Tuesday 120523
WU:
Gate Run
And then, 2x
12 Wall Balls
4 Burpees
12 Crossbody V-Ups
Strength:
10-10-7-7-5-5
Thrusters from the Rack
The Fun: 12:00 AMRAP
8 Tall Box Jumps
12 Alt SA Devils Press
16/12 Russian Twists (45#)
Extra Extra: 2-3x
Max UB Ring Dips (Use Band)
10-15 Incline DB Press (HAP)
Rest 1-2:00
And then, 2x
Max DB Kickbacks (< 20 Reps)
Wednesday 120623
WU: 3x
Gate Run
12 Russian Kb Swings
6 Jumping Squats
4/3 Chin Ups
And then,
4-3-2 Crossbody Toe Touch w/ Balance
Quick Prep:
2x
7 Hang Muscle Cleans
7 Bent Over Rows w/ Overhand Grip
7 Deadlifts to Midshin
7 Kipping Swings
2x w/ Light Weight (95/65)
5 Hang Power Cleans
7 Bent Over Rows
7 Deadlifts
3 Pull Ups or 2 Attempts
1x w/ Working Weight
5 Hang Power Cleans
7 Bent Over Rows
7 Deadlifts
3 C2B or Gameday Pull Ups
The Fun: 24:00 AMRAP
12-9-6
Hang Power Cleans (135#/85#)
6 Lateral Bar Burpees
6 Chest to Bar Pull Ups
And then,
400m Run
Extra Extra Build: 3x
10-15 Banded Face Pulls
10-15 Incline Seal Rows (HAP w/ Good Range of Motion & Control)
Rest 2:00
And then, 2-3x
Max Effort DB Curls (< 20 Reps)
Thursday 120723
WU: 2x
Gate Run
10 Alternating Stepback Lunges
10 Kb SDHP
10 V-Ups
5 Strict Pull Ups
The Fun: 25:00 Steady Eddie
95/65-135/85-155/105-175/125
10 Barbell Hip Thrusts
20 Jumping Lunges
10 Hanging Static Leg Raises
70/53 Farmers Carry (Slow) D&B
Walk it Out
Friday 120823
WU: 2x
250m Row
2 Inch Worms Down
Step Toe Touch Down
10/6 Cal Bike
20/14 Knee Push Ups
Lunge Down for Stretch
Gate Run
The Fun: 3 RFT
500m/400m Row
Rest 2:00
10/7 Cal Bike
1:00 Rest
10/7 Cal Bike
400m Walk
Extra Work: 3x
10 Jumping Strict Pull Ups
30 Reps
Start w/ UB Set of EB Bicep Curls
Finish w/ OH Bent Over Rows
50 Hollow Flutter Kicks
10 OH Barbell Sit Ups
30 Reps
Start w/ UB Set of EB Z-Press
Finish w/ EB Floor Press
50 Hollow Flutters
Saturday 120923
Classes meet at 8am & 9:30am w/ Ben
The Fun: 20:00 AMRAP
Snatch Balance
+ 7-5-3 Overhead Squats (95#/65#)
30 Double Unders
3 Muscle Ups (4 Att) or 6 Pull Ups
Alleyway Run