Fitness Workouts – Week of 07/11/16

 In Daily Workout, Fitness

Fitness Workouts for week of July 11, 2016.


A1. Back squat cluster 5.5 x4; rest 15 sec/rest 1 min
A2. Pull up cluster 2.2 x4; rest 10 sec/rest 1 min
B1. Deadlift @30X1; 8-10 reps x3; rest 1 min
B2. Glute bridge DB floor press @20X1; 8-10 reps x4; rest 1 min
C. AMRAP 12 minutes @85-90%
30 DUs/single unders
20 wall ball
10 burpees


A/B 10 sets:
On the AB (A.) or the rower (B.) 8 sec @ 100% effort (record peak watts each sprint), rest 5 minutes between AB and row
C. 4 sets
100m farmers carry (same weight as last week)
30 sec plank hold
50m R arm farmers carry
50m L arm farmers carry
rest as needed between movements
D. BB OH hold – accumulate 3 min with your 1RM strict press
***challenging weight




A1. Ring rows @41X1; 6-8 reps x4; rest 1 min
A2. Tall kneeling DB shoudler press @21X1; 8-10 reps x4; rest 1 min
B. AMRAP 15 minutes @85-90% effort
200m run
20 Russian KB swings
20 mountain climbers
C. Accumulate 10 min caveman squat
***10 banded straight arm pulldowns every time you take a break


A. EMOM x5 – 3 halting snatch deadlifts
right into
EMOM x5 – halting snatch deadlift + snatch high pull + snatch
B. EMOM x5 – 3 halting clean deadlifts
right into
EMOM x5 – halting clean deadlift + clean high pull + clean
C. Pause front squat – 8 reps x5; rest 90 sec
***moderate weight
D. Accumulate 20 supine hamstring curls with med ball

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