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Your Week of Workouts (061024)


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YOUR WEEK OF WORKOUTS

Monday 

WU: 

200 Single Unders 

And then, 

5-10-15

Push Ups

5/3 Strict Pull Ups 

10 Double Unders 

Specific: 

2x 

:10 Count HS Hold 

:10 Count Ring Support Hold 

And then, 

2 Ring Negatives

2 HSPU or Z-Press 

The Fun: For Time

2x

5 Ring Dips

80 Double Unders 

And then, 

Alleyway Run

And then, 2x

10 Handstand Push Ups

40 Double Unders 

And then, 

400m Run

And then, 2x

20 HR Push Ups 

20 Double Unders 

And then, 

600m Run 

Tuesday 

WU: 

Gate Run

And then, 

2 – 4 – 6 – 8

[1 – 2 – 4 – 5] 

Chin Ups

V-Ups 

8 PVC OH Stepback Lunges 

The Fun: 25:00 AMRAP 

9 Static Leg Raise 

3x 1 Hi Hang Snatch + 5 Overhead Squats 

Gate Plate Carry (Must alternate between OH Carry & Gun Walk) 

Wednesday 

WU: 3x

Gate Run

P/ Arm 

   7 Single Arm Kb Row

7 SDHP 

7 Goblet Squats

5/3 Chin Ups 

Strength: Hi Hang Clean + Front Squat Complex 

1 Hi Hang Clean

+ 2 Front Squats

+ 1 Hi Hang Clean

+ 1 Front Squat 

The Fun: 15:00 AMRAP 

15 Bent Over Rows (95#/65#)

10 OH Sit Ups (45#/25#)

10-20 Quad Heel (70#/53#)

Gate Walk (Hustle) 

Thursday

The Fun: 25:00 Steady Eddie 

20 – 16 – 12 – 8 

Cal Bike 

20 Alt DB Snatch 

— Rest 1:00 — 

20 DB Step Overs 

20 – 16 – 12 – 8 

Cal Row

— Rest 1:00 

Friday 

WU: 

2x

12/8 Cal Bike

3 Inch Worms

And then, 2x 

6 Kb SDHP

+ 6 Goblet Squats  

3 Box Jumps 

6/4 Strict Pull Ups 

The Strength: 4x

7 Back Squats 

+  3 Seated Box Jumps 

The Strength: SDHP Ladder

E4M x4

12 SDHP (53#/35#)

9 SDHP (70#/53#)

6 SDHP (95#/75#)

9 Target to Target Squat Jumps

Saturday

Classes meet at 8am & 9:30am with Ricardo 

The Fun: 4 RFT

30 Wall Balls 

And then, 

6 – 4 – 2

Devils Press 

12 Rotational Ball Slams (20/14)

And then, 

Rest 2:00 

people working out in a group fitness class

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