Workouts Of The Week: 4-16-2018

Monday

Endurance

A.
For time:
Row 1000 Meters
50 Dumbbell Thrusters (30/15 lbs)
30 Pull-Ups

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8-10 reps (Modify with Pike Push-up or Push-ups)
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds

QuickFit

A.
Complete as many rounds as possible in 14 minutes of:
Row 250Meters
10 Dumbbell Thrusters
20 Ring Rows

Tuesday

Strength

A.
Six sets of:
Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Build to today’s 3-RM.

B.
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
Station 2 – Handstand Hold Work
(free standing or against the wall)
Station 3 – Tuck Rock to Tuck Sit x 15 reps

QuickFit

A.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Pull-Ups or 10 Ring Rows
8 Hanging Knee Raises
12 Dumbbell Push Presses

Wednesday

Endurance

A.
Four sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Burpee Box Jumps or Step-ups
1 Minute of Strict Chin-Ups
Rest 3 minutes

QuickFit

A.
Three sets, for max reps/calories of:
1 Minutes of Rowing (for Max Calories)
1 Minutes of Burpee Box Step-ups
1 Minute of Supine Ring Rows
Rest 90 seconds

Thursday

Strength

A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Set 6 – 3-5 reps @ 85%

B.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Banded Leg Curls x 20 reps
Station 2 – Ab-Wheel Roll-Outs x 10 reps OR Plank x 45 seconds
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps

QuickFit

A.
Complete as many rounds and reps as possible in 14 minutes of:
500/400 Meter Row
10 Kettlebell Sumo Deadlift High Pulls
10 Weighted Box Step-up

Friday

Endurance

A.
For time complete, five rounds of:
20 Wall Ball Shots (20/14 lbs)
5 Sandbag Snatches
5 Sandbag Overhead Squats

Followed by…

Five rounds of:
300 Meter Run
20 Reverse Lunges with Sandbag

QuickFit

A.
Complete as many rounds as possible in 16 minutes of:
300 Meter Run
20 Reverse Lunges
10 Wall Ball Shots
5 Sandbag Snatches

Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Sit-ups
1 Minute of Single Arm Dumbbell Snatch
1 Minute of Rest

Strength

A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch

Build over the course of the eight sets.

B.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Romanian Deadlift x 8 reps
Station 2 – Single-Arm Dumbbell Row x 8 reps each
Station 3 – Side Plank x 30-45 seconds each side

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