Fitness Workouts – Week of 07/18/16

 In Daily Workout, Fitness

Fitness Workouts for Week of July 18, 2016.


A1. Back squat cluster 5.5 x5; rest 15 sec/rest 1 min
A2. Pull up cluster 2.2 x5; rest 10 sec/rest 1 min
B1. Sumo deadlift @20X1; 6-8 reps x3; rest 1 min
B2. Glute bridge DB floor press @20X1; 6-8 reps x4; rest 1 min
C. AMRAP 10 minutes @85-90%
14 wall ball
10 alt DB snatch
6 pull ups/ring rows


A/B 10 sets:
On the AB (A.) or the rower (B.) 10 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)
20 goblet squats
100m farmers carry
1 min plank hold
***rest as needed
D. Single arm DB OH hold – accumulate 2 min/arm with 40-50%1RM strict press




A1. Ring rows @21X2; 6-8 reps x4; rest 1 min
A2. Tall kneeling DB shoulder press @21X1; 6-8 reps x4; rest 1 min
B. AMRAP 15 minutes @85-90% effort
30 wall ball
30 cal row
C. Accumulate 10 min caveman squat
***30 sec hang from pull up bar in hollow position every time you break


A. EMOM x5 – halting snatch deadlift + snatch high pull + snatch
right into
EMOM x5 – snatch + above knee hang snatch
B. EMOM x5 – halting clean deadlift + clean high pull + clean
right into
EMOM x5 – clean + above knee hang clean
C. Pause front squat – 6 reps x5; rest 90 sec
D. Accumulate 20 supine hamstring curls with med ball

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