Workouts Of The Week: 4-9-2018

Monday

Endurance

A.
Pistol Squat Progressions

  1. Pistol Squat
  2. Plate under heel (1″ max)
  3. Elevated Pistol on box
  4. Pistol to box
  5. Reverse Lunge
  6. Box step up

B.
Four sets of 5-minute sprints of:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

Perform as many rounds as possible in 5 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

QuickFit

A.
Four sets of 3-minute sprints of:
5 Push-ups
10 Box Step-ups
15 Ring Rows

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

Tuesday

Strength

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 3 reps

B.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
Station 2: Handstand Hold w/ Shoulder Taps x 30-60 seconds
Station 3: Ab-Wheel Roll-Outs x 12-15 reps

Station 1 options: Strict Chest-To-Bar Pull-ups, Strict Pull-ups, Banded Strict Pull-up, Deep Ring Rows
Station 2 options: Handstand Hold, Piked Handstand Hold

QuickFit

A.
Complete as many rounds and reps as possible in 13 minutes of:
10 Alternating Dumbbell Snatches
10 Burpees

Wednesday

Endurance

A.
Every minute, on the minute, for 30 minutes (7 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Kettlebell Swings (24/16 kg)
Minute 3 – 10 Dumbbell Thrusters (50/30 lbs)
Minute 4 – 12 Ring Dips

QuickFit

A.
Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Dumbbell Thrusters

Thursday

Strength

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)

B.
Three sets of:
Dumbbell Reverse Lunge x 20 reps
Rest 60 seconds

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows (As Deep As Possible)
Minute 2 – 45 Second Prone Plank Hold

QuickFit

A.
Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
8 Pull-Ups or 16 Ring Rows
12 Piked Push-Ups or Push-ups

Friday

Endurance

A.
House Of Cardio  – 40 Minutes
Hearts ♥
10 Sandbag Power Clean & Push Press
Diamonds ♦ – 
200 Meter Run
Clubs ♣
20 Sandbag Front Squats
Spades ♠
10 Lateral Burpee Over Bag
Joker  –
100 Meter Sangbag Carry

QuickFit

A.
House Of Cardio  – 17 Minutes

Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Box Step-ups
1 Minute of Single or Double-unders
1 Minute of Rest

Strength

A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

B.
Every minute, on the minute, for 10 minutes (2 sets of each):
Station 1 – Goblet Squat x 6 reps
Station 2 – Single Arm DB or KB Press (Left) x 8 reps
Station 3 – Goblet Squat x 6 reps
Station 4 – Single Arm Press (Right) x 8 reps
Station 5 – Prone Plank Hold x 40 seconds

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