Workouts this Week

Monday

Warm-Up: 10 Min AMRAP (building intensity):

200m Row

1/5 - Slow Inch Worm and Toes Touches (Think Active Deadlift)

10 - Alternating Glute Bridges

20-30 Sec of Double Under/Rope Work

5/5/5 - KB Deadlift, Russian and American Swings

A. Every 2 minutes, for 10 minutes (5 sets) for times:

Deadlift x 5 reps @ 65-70% of 1-RM

B. Every 6 minutes, for 30 minutes (5 sets) for times:

500/450m Row
15 Deadlifts (225/155 lbs)
50 Double-Unders

Note times for each set, then total them, aiming for the lowest possible working time across the five sets.

Tuesday

Warm-Up: 12-15 Min AMRAP (building intensity):

200m Run/Row

1 - Slow Inch Worm to 30 Sec Calf Openers

10 - Alternating Scorpion Stretches

10/10 - Alt Cossack Squats and Banded Overhead Lunges

3/3/3 - Muscle Clean, Power Clean and Front Squats

A. Take 8-10 min to Build to a Heavy Ground to Overhead

B. For time:

800m Run/Row
20 Ground to Overhead (135/95)
20 Front-Racked Alternating Lunges (135/95)
800m Run/Row

20 Front-Racked Alternating Lunges (135/95)
20 Ground to Overhead (135/95 lbs)

800m Run/Row

Wednesday

Warm-Up: 10 Min AMRAP (building intensity):

10/7 Cal Bike

1/30 - Slow Inch Worm - 30 Sec of Wrist Opening

10 - Alternating Scorpion Stretches

10/5 - Alt Cossack Squats and Goblet Squats

5/5 - Barbell Front Squats and Thrusters

A. Every 2 minutes, for 10 minutes (5 sets):

Tempo Front Squat @ 32X1


Set 1 - 3 reps @ 70% of 1-RM Front Squat
Set 2 - 2 reps @ 75%
Set 3 - 2 reps @ 80%
Set 4 - 1 rep @ 85%
Set 5 - 1 rep @ 87.5%

B. Complete rounds of 21, 15 and 9 calories/reps for time of:

Bike (for Cals)
Back Squat (135/95 from floor)

Thursday

Warm-Up: 10 Min AMRAP (building intensity):

10/7 Cal Bike then Row

1/5 - Slow Inch Worm and Toes Touches (Think Active Deadlifts)

10 - Alternating Scorpion Stretches

5 - Slow Reverse Snow Angels 

5 - Push-Ups with Double Shoulder Tap

A. Five sets of:

Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds

B. Two sets for max reps of:

90 sec of Bike for Cals
Rest 30 sec
90 seconds of Ring Dips
Rest 30 sec
90 sec of Row for Cals
Rest 30 sec
90 sec of Push-Ups
Rest 30 sec

Friday

Warm-Up: 10 Min AMRAP (building intensity):

200m Run/Row

1/30 - Slow Inch Worm - 30 Sec of Wrist Opening

10 - Alternating Scorpion Stretches

10/10 - Alt Cossack Squats and Alt PVC/Banded Overhead Lunges

3/3/3 - Muscle Snatch, Power Snatch and Overhead Squats

1A. Every 90 seconds, for 9 minutes (6 sets):

Halting Snatch Deadlift + Snatch
(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

Sets 1-4 = 1 rep @ 80% of 1-RM Snatch
Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

Immediately followed by...

2A. Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 90% of 1-RM Snatch

B. For time:

15 Snatches (135/95 lbs)
20 Pull-Ups
10 Snatches
15 Pull-Ups
3 Snatches
10 Pull-Ups

Saturday & Sunday

SATURDAY TEAM WORKOUTS ARE BACK!

 

9a - 10:30a:

If you are interested in bringing a friend to join in on the fun

please let Todd or Cory know.

Specialty Sunday

7:30a - 9a

Endurance (with Coach Jim)

10:30a - 12:00p

Group Olympic Lifting (Open Gym)

Other At-Home Workout Sources

GRIT Strength Cycle Template (For Deadlift, Squats and Presses):

Link Here

Invictus Pull-Up for Beginners Program:

Download PDF

Free Timer App We Use at the GYM:

Link Here