Monday
For the next 3 weeks our focus will be Barbell Pressing strength
Strength
Push Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
These will be pause reps
A 2s pause in the bottom of the dip plus a 2s pause once the bar is locked out overhead
Workout
i.
4x
AMRAP 2
300/250m Row
Max Push Press 50/35
Rest 2 Mins
ii.
4x
AMRAP 2
250m/200m Row
Max Push Press 35/25
Tuesday
Midline Madness
4 Rounds
10 High Plank + Low Plank
20 Shoulder Taps
30s Side Plank
40s Plank onto Medball
Workout
i.
AMRAP 14
16/12 Cal Ski/ Bike/ Row
12 Toes To Bar
8 Strict HSPU
ii.
AMRAP 14
16/12 Cal Ski/ Bike/ Row
12 Strict High Knees
8 Kipping HSPU or Piked Press Ups
Just Move
4 Rounds
50s On/ 30s Off
Wall Sit
Air Bike
Dead hang
Ring Rows
Plank
Down Ups
Air Squats
Press Ups
Wednesday
Partner Workout
16RFT
Complete full rounds of
i.
200m Run
18 Kb Swings 24/16
9 Pull Ups
ii.
200m Run
18 Kb Swings 20/12
9 Jumping Pull Ups/ Squat Rack/ Ring Rows
Time Cap 35 minutes
Endurance
i.
AMRAP 24
3 Deadlift 120/80
6 Burpees Over Bar
9 Sit Ups
ii.
AMRAP 24
3 Deadlifts 80/55
6 Burpees Over Bar
9 Sit Ups
Bar weight should be 60-70% of 1RM
Thursday
Strength
Overhead Squat for load:
#1: 2 reps @ 80%
#2: 2 reps @ 80%
#3: 2 reps @ 80%
#4: 2 reps @ 80%
#5: 2 reps @ 80%
Tempo Squats
3333
Workout
i.
400m Run
22 Kb Snatches 24/16
400m Run
22 Kb Thrusters
400m Run
22 Kb Swings
ii.
400m Run
22 Db Snatches 15/10
400m Run
22 Db Thrusters
400m Run
22 Kb Swings 20/12
Time Cap 11 Minutes
Hero
Viola
Complete as many rounds as possible in 20 minutes of:
•Run 400 meters
•11 power snatches, 95 lb.
•17 pull-ups
•13 power cleans, 95 lb.
Friday
We’ll use the next 3 weeks to focus on different pulling exercises.
Strength
5x
6 Pendlay Rows
16 Banded Lat Pull Down
Workout
21-15-9
i.
DB Squats 22.5/15
Pull Ups
ii.
DB Squats 12.5/8
Jumping Pull Ups/ Squat Rack/ Ring Rows
Time Cap 6 minutes
Saturday
Endurance
i.
15RFT
1 Seated Rope Climb (Arms first, then legs once high enough)
3 Devil Presses 20/12.5
100m Run
ii.
15RFT
1 Rope Walk
3 Devil Presses 12.5/8
100m Run
Time Cap 38 minutes
Teams of 3
i.
AMRAP 30
60 Pull Ups
60 Burpees
60 Cal Row
60 Power Cleans 60/40
ii.
AMRAP 30
60 Jumping Pull Ups/ Squat Rack/ Ring Rows
60 Burpees
60 Cal Row
60 Power Cleans 40/ 25
A Medball must be held overhead whilst a teammate is working. It can be put on the floor.
Sunday
Just Move
AMRAP 9
200m Run
20 Plate GTOH
10 Burpees onto plate
AMRAP 9
250m Row
25 Mountain Climbers
15 Sit Ups
AMRAP 9
75 Skips
20 Wall Balls
10 Ring Rows
Rest 3 minutes