- andre34361
Week of September 20th
More work to be done this week and most of it is all coming from percentages. Be sure you have that 5RM Deadlift logged and ready to go because we have 4 workouts this week that need it! Also, we have some new movement this week that some of you may have seen or done in the past, but for most, brand new. We have over and unders, side plank banded rows, single arm landmine rows and hollow body pulldowns! Lets get it!
Monday
Version 1 (V1)
Every 4:00 for 4 Sets (16:00):
-8-12 Bench Press
-12-15 Single Arm Landmine Rows
12:00 AMRAP:
-10/8 Calorie Bike
-15 Pushups
-10 Box Jump Overs
Version 2 (V2)
Every 4:00 for 4 Sets (16:00):
-8-12 Bench Press
-12-15 Single Arm Landmine Rows
12:00 AMRAP:
-200m Run
-15 Pushups
-10 Box Jumps
Tuesday
V1 & V2
For Time:
-21 Front Squats
-500m Row
-15 Front Squats
-500m Row
-9 Front Squats
-500m Row
Wednesday
V1
Every 3:30 for 4 Sets (14:00):
-8 Deadlifts
-10-15 Hollow Body Pulldowns
For Time:
-1000m Run
-60 KB Swings
-20 Strict Pullups
V2
Every 3:30 for 4 Sets (14:00):
-8 Deadlifts
-10-15 Hollow Body Pulldowns
For Time:
-1000m Run
-60 KB Swings
-20 Inverted Rows, feet elevated in some degree
Thursday
V1 & V2
30:00 EMOM:
Min 1:
-5-10 Strict Toes to Bar
Min 2:
-8-12 Bar Good Mornings
Min 3:
-15 WallBalls
Min 4:
-5-8 Side Plank Banded Rows
Min 5:
-10 Single Arm DB Devils Press, alternating reps
Friday
V1
12:000 EMOM:
Min 1:
-15-25 Banded Lat Pushdowns
Min 2:
-up to 0:30 Chinup Hold
Min 3:
-up to 0:45 of Hollow Rocks
For Time:
-20/17 Calorie Ski
-20 Power Cleans
-20 Over and Unders
-20 Bar Facing Burpees
V2
12:000 EMOM:
Min 1:
-15-25 Banded Lat Pushdowns
Min 2:
-up to 0:30 Chinup Hold
Min 3:
-up to 0:45 of Hollow Rocks
For Time:
-20/17 Calorie Ski
-20 Single Arm DB Power Cleans, alternating arms each rep
-20 Over and Unders
-20 Burpees
Saturday
Every 4:30 for 4 Sets w/ a partner:
Sets 1-2
-400m Run, together
-Max DB Box Step Overs, switching partners as needed
Sets 3-4
-400m Run
-Max DB Thrusters, switching as needed
The good ol' side plank.