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Week of October 18th

Guys, we have a couple of things on the list this week we ask you try your hardest to be at. The first, MONDAY. Explosive jumps and running, great combo, be there! The second, THURSDAY. Its a longer duration workout but is needed to balance out you as an athlete. Of course, we like ALL the workouts, but we may be biased. See ya at the gym!


Monday

Version 1 (V1)

Every 4:00 for 5 Sets (20:00):

-5 Hurdle Jumps

-15 Heel Elevated Goblet Squat

-400m Run


Version 2 (V2)

Every 4:00 for 5 Sets (20:00):

-7 Box Jumps

-15 Heel Elevated Goblet Squat

-400m Run


Tuesday

V1 & V2

3 Stations:

Station #1

-0:30 Ski

-0:30 Rest

-0:30 Russian KB Swings

-0:30 Rest


Station #2

-0:30 Hip Extensions

-0:30 Rest

-0:30 Hip Thrusts

-0:30 Rest


Station #3:

-0:30 Row

-0:30 Rest

-0:30 Slam Ball

-0:30 Rest


Wednesday

V1 & V2

Every 3:00 for 3 Sets:

-8 Bench Press

-Max Ring Pushups/Pushups


Every 3:00 for 3 Sets:

-8 Barbell Curls

-Max Strict Pullups/Inverted Rows


Thursday

V1 & V2

25:00 AMRAP:

5-10-15-20-etc

-Calorie Bike

-Calorie Row

-5 Deadlifts


Friday

V1

2x 10:00 AMRAP w/ 3:00 Rest between

-200m/200m Single Arm Farmers Walk

With remaining time,

-10 Front Squats

-10 Plank Walkouts


V2

2x 10:00 AMRAP w/ 3:00 Rest between

-200m/200m Single Arm Farmers Walk

With remaining time,

-10 Double DB Front Squats

-10 Hollow Rocks


Saturday

5 Rounds with a partner:

-250m Row, each

-5 Burpee Box Jump Overs, each

-10 Situps throwing WallBall over box to partner, each


Farmers Carry. Great for grip strength, core activation and strength and positional awareness and strength. THATS WHY WE DOOOOO THEEEEEEM!

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