Fitness Workouts – Week of 6/6/16

 In Daily Workout, Fitness

Fitness Workouts for Week of June 6, 2016.

Monday

A. EMOM x15
min 1 – 30 sec amrap push ups
min 2 – 3 arch-hollow swings + 1 kipping pull up with a 2-3 second chin over bar hold (hollow position!)
***scale with chin over bar hang amsap
min 3 – 20 sec AD all out sprint
B. EMOM x15
min 1 – 10 DB walking lunges
min 2 – 10 BB RDL
min 3 – 30 sec amrap DUs
C. EMOM x15
min 1 – 30-40 sec L side plank
min 2 – 30-40 sec R side plank
min 3 – 6 HARD pulls on the rower for max watts

Tuesday

A. Tall snatch x1/above knee halting snatch DL x2/above knee hang snatch x1 – every 1:30 x6
B. Tall clean x1/above knee halting clean DL x2/above knee hang clean x1 – every 1:30 x6
C. Back squat – 10-12 reps x4; rest 1:30
D1. 10 glute bridges (Slingshot around knees) x4; rest 1 min
D2. Lying hamstring curls – amrap 30 sec x4; rest 1 min
***can take turns with the sliders or try just socks on the big blue mats

Wednesday

GRIT

Thursday

A. AMRAP 10 minutes @85% effort
400m run
10 OHS (light weight)
—rest 10 min—
B. AMRAP 10 minutes @85% effort
15 bar facing burpees
10 hang power snatches (light weight, fast cycle time)
—rest 10 minutes—
C. EMOM x10 – 6 double KB front squats
***challenging weight

Friday

A1. CGBP @20X1; 4-6 reps x5; rest 1 min
A2. Pull ups (pronated 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 – 12 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
10 sec ALL OUT
10 sec rest
10 sec ALL OUT

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