Fitness Workouts – Week of 05/02/16

 In Daily Workout, Fitness

Fitness workouts for this week:

Monday

A1. CGBP @40X1; 4-6 reps x4; rest 1 min
A2. DB one arm rows @20X0; 6-8 reps/arm x4; rest 1 min
B. Pull ups @20X0; 3-5 reps x3; rest 2 min
***scale up (weighted) or down (3 second negative) as needed
C. 2 sets @high effort:
30 sec KB swings
90 sec AD
rest walk 2 min
30 sec burpee broad jumps
90 sec row
rest walk 2 min
D. 10 min row cooldown – start @ 22s/m and increase by 1 each minute until you hit 26s/m, then decrease by 1 each minute

Tuesday

A. Tall snatch – accumulate 30 perfect reps
B. Back squat @30X1; 5 reps @70%1RM x5; rest 2 min
C1. Pull ups @20X0; 3-5 reps x3; rest 1 min
***scale up (weighted) or down (3 second negative) as needed
C2. DB tall kneeling single arm OH press @20X0; 8-10 reps/arm x3; rest 1 min
D. EMOM x20 @high effort
min 1 – 8 burpees AFAP
min 2 – 12 unbroken wall ball
min 3 – 30 sec DUs
min 4 – 12 KB swings

Wednesday

GRIT

Thursday

A. Tall clean – accumulate 30 perfect reps
B. Front squat @30X1; 5 reps @70%1RM x5; rest 2 min
C1. Russian step ups – 10-12 reps/leg x4; rest 1 min
C2. DB RDL @40X1; 10-12 reps x4; rest 1 min
D. 15 sec row sprint ALL OUT effort, every 2 min x6
E. 10 min AD cooldown in partners
partner 1 – 60 sec AD @50% effort
partner 2 – 60 sec bear crawl

Friday

A. 3 sets:
20 sec duck walk
10 sec rest
20 sec horse walk
10 sec rest
20 sec lizard walk
10 sec rest
20 sec ostrich walk
10 sec rest

B. EMOM x40
min 1 – 1 bear complex
min 2 – 30 sec DUs
min 3 – 10 alternating DB snatch
min 4 – 7 cal row
min 5 – 30 sec HS hold
***scale up (facing wall) or down (knees/feet on box)

Recommended Posts