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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):

Link Here

Invictus Pull-Up for Beginners Program:

Download PDF

Free Timer App We Use at the GYM:

Link Here

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