Fitness Workouts – Week of 06/27/16

 In Daily Workout, Fitness

Fitness workouts for week of June 27, 2016.

Monday

A. EMOM x16
min 1 – 1 wall walk into 20 sec HS hold
min 2 – 3-5 kipping pull ups with 1 second chin over bar hold (hollow position!)
***scale with jumping kipping pull ups to chin over bar holds
min 3 – 10-20 sec L sit on parallettes/boxes/plate stacks
min 4 – 35 sec AD all out sprint
B. EMOM x16
min 1 – 12 BB back rack L leg step ups
min 2 – 12 BB back rack R leg step ups
min 3 – 5 counterbalance goblet squats with 2 second pause at the bottom
min 4 – 30-40 sec hang from pull up bar in hollow position
C. EMOM x16
min 1 – 30 sec R arm front rack carry
min 2 – 30 sec L arm front rack carry
min 3 – 30-40 sec bent knee hollow hold
***scale with legs straight
min 4 – 35 sec row all out sprint

Tuesday

A. Above knee halting snatch DL x1/above knee hang snatch x1 – every min x15
B. Above knee halting clean DL x1/above knee hang clean x1 – every min x15
C. Back squat – 6-8 reps x5; rest 1:30
***heavier
D1. 10 L leg glute bridges x3; rest 0 sec
D2. 10 R leg glute bridges x3; rest 30 sec
D3. Partner GHR negatives – 3-5 good reps x3; rest 30 sec

Wednesday

GRIT

Thursday

A. AMRAP 10 minutes @85% effort
200m run
10 box jumps (step down)
5 pull ups
—rest 10 min—
B. AMRAP 10 minutes @85% effort
250m row
10 walking lunges
5 burpees
—rest 10 minutes—
C. EMOM x10 – 9 double KB front squats
***challenging weight

Friday

A1. CGBP @20X1; 1-1-1-1-1-1; rest 1 min
A2. Weighted pull up @20X0; 1-1-1-1-1-1; rest 1 min
***work up to tough 1s/1RMs in both
B1. DB hammer curl and press – 15 reps x5; rest 30 sec
B2. Assisted high pull up hold – 20-30 sec x5; rest 30 sec
C. AB – 30 sec for max calories

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