Workouts this Week
Monday
Warm-Up: 10 Min AMRAP (building intensity):
200m Run or Row
5/1 - Toe Touches (Think Tight & Active T2B) / Slow Inch Worm
6/2 - Alternating Scorpion Stretches / Reverse Snow Angels
5 - Push-Ups with a Double Shoulder Tap
10 - Light Alt. Dumbbell Snatches (Focus on Hand-to-Hand Technique)
30 Sec - Mtn. Climber Stretch & Cossack Squat Stretch (Each Side)
Dead Hang, Tight Scap Pulls, Kipping Pull Progressions Toward Pull-Ups)
1A. In teams of two, perform the following for time:
800m Run or Row (together)
immediately followed by...
2A. Ten rounds, alternating each movement, of…
10 Alternating Dumbbell Snatches (50/35)
10 Burpees
10 Strict Pull-Ups
Tuesday
Warm-Up: 12 Min (Once through):
Running Warmup Drills then a 200m Run
25ft - Walking Toe Touches (Think active deadlift/T2B)
6/2 - Alternating Scorpion Stretches / Reverse Snow Angels
5 - Hand Release Push-Ups with Double Shoulder Tap
30 Sec - Mtn. Climber Stretch & Cossack Squat Stretch (Each Side)
Dead Hang, Tight Scap Pulls, Kipping Pull Progressions Toward Pull-Ups)
1 Wall Walk, 10-20 Sec Hold then Gracefully Lower
A. Complete as many rounds and reps as possible in 30 minutes of:
P1: 400m Run
P2: AMRAP of:
10 - Air Squats
5 - Toe to Bar
1 - Wall Walk
Switch roles each time a partner completes the 400m run.
Wednesday
Warm-Up: 10 Min AMRAP (building intensity):
200m Row (Spike Your Heart rate and Go Hard on the 2nd Row)
5/1 - Toes Touches (Think active Row, Deadlift & T2B) / Slow Inch Worm
30 Sec - Calf Openers & Mtn. Climber Stretch(Each Side)
5/5 - Romanian and Traditional Deadlift with Barbell (Building)
10/10/10 - Tall Penguin Taps, Singles and Double-Unders
A. Every minute, for 16 minutes (4 sets):
Stn 1 - Banded Lateral Monster Walk (:30 sec on each side)
Stn 2 - Single-Leg Glute Bridge Hold (:30 sec on each side)
Stn 3 - Side Plank Hold (:30 sec on each side)
Stn 4 - Deadlift x 5 (Build to over workout weight)
B. Four rounds for time of:
60 Double-Unders (Mods: 90 Singles or 60 Plate Jumps)
30 Cal Row
10 Deadlifts (275/185)
Thursday
Warm-Up: 10 Min AMRAP (building intensity):
Running Warmup Drills then a 200m Run
25ft - Walking Toe Touches (Think active deadlift/T2B)
3 - Hand Release Push-Ups with Double Shoulder Tap and 4 Mtn Climbers
30 Sec - Mtn. Climber Stretch & Cossack Squat Stretch (Each Side)
10 - Box Step-Overs (Focus on Footwork & Technique)
1 Wall Walk, 10-20 Sec Hold then Gracefully Lower
A. Four sets of:
Dumbbell Strict Press x 8 reps
Rest 30 seconds
Barbell Skull Crushers x 10-12 reps
Rest 30 seconds
El Pigeon Stretch x 60 seconds each side
Rest 30 seconds
B. Against a 4-minute running clock….
400m Run
12 Single Dumbbell Box Step-Overs (50/35)
Max Reps of Wall Walks
Rest 2 minutes and repeat for a total of three (3) sets.
Friday
Warm-Up: 10 Min / Once Through:
4/4/4 Cal - Bike: Arms Only, Legs Only then Together
6/2 - Alternating Scorpion Stretches / Reverse Snow Angels
5/5/20 - Single Leg Glute Bridges then Sec Hip Openers (Each Leg)
20/6 - Sec of Cossack Squat Stretches and Alternating Cossack Squats
3/3/3 - Muscle Clean, Power Clean and Front Squats
1A. Every 2 minutes, for 12 minutes (6 sets):
Clean Lift-Off + Power Clean + Jerk @ 70-85%
2A. Every 2 minutes, for 6 minutes (3 sets):
Power Clean + Jerk @ 85-90%
B. Ten rounds for time:
10/7 Cal Bike
3 Ground to Overhead (135/95)
Time Cap = 15:00
Saturday & Sunday
SATURDAY - TEAM WORKOUT, POWER BELLY & BRUNCH!
9a - 10:30a:
If you are interested in bringing a friend to join in for the team workout, please let Todd or Cory know ahead of time. - A group ab/core workout and brunch follow the workout.
SUNDAY (Open Gym):
10:30a - 12:00p
Group Olympic Lifting (Open Gym Style)
Other Accessory and At-Home Workout Resources
GRIT Strength Cycle Template (For Deadlift, Squats and Presses):
Invictus Pull-Up for Beginners Program:
Free Timer App We Use at the GYM: