Fitness Workouts – Week of 6/20/16

 In Daily Workout, Fitness

Fitness Workouts for the week of June 20, 2016.

Monday

A. EMOM x16
min 1 – amrap wall walks in 30 sec
min 2 – 3 arch-hollow swings + 3 kipping pull ups with 1 second chin over bar hold (hollow position!)
***scale with scap pull ups with isometric holds
min 3 – 8-12 tuck ups
min 4 – 30 sec AD all out sprint
B. EMOM x16
min 1 – 15 R leg lateral step ups
min 2 – 15 L leg lateral step ups
min 3 – 12 goblet squats
min 4 – 20-30 sec hang from pull up bar in hollow position
C. EMOM x16
min 1 – 30-40 sec weighted L side plank
min 2 – 30-40 sec weighted R side plank
min 3 – 20-30 sec bent knee hollow hold
min 4 – 30 sec row all out sprint

Tuesday

A. Above knee halting snatch DL x1/above knee hang snatch x1 – every min x12
B. Above knee halting clean DL x1/above knee hang clean x1 – every min x12
C. Back squat – 8-10 reps x5; rest 1:30
***heavier
D1. 15 BB glute bridges x3;
rest 30 sec
D2. Partner GHR negatives – 3-5 good reps x3;
rest 30 sec
D3. Single leg glute bridge hold – 20-30 sec/side x3;
rest 30 sec (no rest between sides)

Wednesday

GRIT

Thursday

A. AMRAP 10 minutes @85% effort
300m row
10 push press
—rest 10 min—
B. AMRAP 10 minutes @85% effort
400m run
10 HR push ups
—rest 10 minutes—
C. EMOM x10 – 8 double KB front squats
***challenging weight

Friday

A1. CGBP @20X1; 2-3 reps x5; rest 1 min
A2. Pull ups (pronated grip) @21X1; 4-6 reps x5; rest 1 min
B1. DB hammer curl and press – 15 reps x4; rest 30 sec
B2. Assisted high pull up hold – 20-30 sec x4; rest 30 sec
C. AD – E2MOM x3
20 sec ALL OUT
20 sec rest
20 sec ALL OUT

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