Fitness Workouts – Week of 06/13/16

 In Daily Workout, Fitness

Fitness workouts for the week of June 13, 2016.

Monday

A. EMOM x15
min 1 – 8-12 deficit push ups (hands on plates)
min 2 – 3 arch-hollow swings + 2 kipping pull ups with 1 second chin over bar hold (hollow position!)
***scale with scap pull ups with isometric holds
min 3 – 25 sec AD all out sprint
B. EMOM x15
min 1 – 12 alternating side lunges
min 2 – 30 sec KB swings
min 3 – 20 sec burpees AFAP
C. EMOM x15
min 1 – 20-3- sec weighted L side plank
min 2 – 20-30 sec weighted R side plank
min 3 – 25 row all out sprint

Tuesday

A. Above knee halting snatch DL x1/above knee hang snatch x1 – every min x10
B. Above knee halting clean DL x1/above knee hang clean x1 – every min x10
C. Back squat – 10-12 reps x5; rest 1:30 ***aim for same weight as last week
D1. 10 BB glute bridges x4; rest 1 min D2. Partner GHR negatives – 2-3 good reps x4; rest 1 min 

Wednesday

GRIT

Thursday

A. AMRAP 10 minutes @85% effort
200m run
8 push ups
6 alternating DB snatch
—rest 10 min—
B. AMRAP 10 minutes @85% effort
10 box jump overs
15 KB swings
20 DUs/single unders
—rest 10 minutes—
C. EMOM x10 – 7 double KB front squats
***challenging weight

Friday

A1. CGBP @20X1; 3-5 reps x5; rest 1 min
A2. Pull ups (supinated grip) @20X0; 4-6 reps x5; rest 1 min
***scale up (weighted) or down (3 second negative) as needed
B1. DB hammer curl and press – 15 reps x3; rest 30 sec
B2. Assisted high pull up hold – 20-30 sec x3; rest 30 sec
https://www.instagram.com/p/BGM3IpsxkPz/?taken-by=colinpgeraghty&hl=en
C. AD – E2MOM x4
15 sec ALL OUT
15 sec rest
15 sec ALL OUT

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