Workouts August 14th - August 19th

Monday

Warm Up

3 Rounds

30 seconds at each

Scapula Pull  Up rectration

Ring Rows

Pass Overs

Scapula Push Ups

 

A/ E2M x 5

5 x Pull Ups 

OR

5 x 5 second eccentric pull up

*add weight if completed last week otherwise repeat until completed

 

B/ EM x 20

a. 8-10/side DB bent over row

b. 8-10 Banded Face Pulls

c. 8-10 reverse grip BB Bicep Curls

d. Rest

 

Tuesday

 

Warm Up

Barbell Skills +

Overhead Squat technique +

15 mins to warm up to a heavy Overhead Squat from the ground

 

A/For Time

50 Overhead Squats 60/42.5

*EMOM Perform 5 burpees (including first minute)

* Squat snatch counts as a rep

*18 minute time Cap

*Scale weight to approx 70% off warm up (if required)

 

Wednesday

Warm Up

Coaches Choice +

Double Under technique

 

A/

“KT Killer Kardio”

5 rounds for time

400m run

30 box jumps

30 double unders(60 single skips)

 

25 min time cap

 

Thursday

 

Warm Up

KB Warm Up

 

A/  E2M x 5

5 x Deadlift

*add weight if completed last week otherwise repeat until completed

 

B/ EM x 20

a. 8-10 Sumo Deadlifts

b. 8-10/side  staggered stance RDL

c. 8-10/ Goblet Squat

d. Rest

 

Friday

 

Warm Up

Skills

EMOM x 10

a. 8-10 Beat swings *Rings for advanced

b. 15-30 Second Handstand Hold *freestanding/wall facing/ wall/ box

 

A/ Team of 3

6 RFT

21 Cal Row

18 DB cleans 50/35

15 S2OHD 50/35

 

P1 rows

P1 and P2 do cleans then S2OHD partitioning as requested.

Once comptered rotate. All partners must row in same order

*16 minute time cap

 

Saturday

Warm Up

3 RFT

40 Pull Ups

50 Wall Balls 20/14

60 Sit ups

*40 min time cap

Ben LambertComment