Workouts Of The Week: 5-7-2018

Monday

Endurance

A.
Three sets for times of:
30/25 Calories of Rowing
20 Burpee Box Jump (30″/24″)
Rest 4 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

QuickFit

A.
For time:
500 Meter Row
50 Kettlebell Swings (24/16 kg)

Tuesday

Strength

A.
Every 2 minutes, for 20 minutes (5 sets):
Station 1: Bench Press x 2-4 reps
Station 2: Ab-Wheel Roll-Outs x 6-8 reps

B.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – Handstand Hold w/ Shoulder Tap
Station 3 – L-Sit x 30-60 seconds

Beginners Modifications
Station 1: Ring Rows
Station 2: Nose To Wall Hold
Station 3: Hollow Hold

QuickFit

A.
Three rounds for time of:
400 Meter Run
20 Hanging Knee Raises
20 Stationary Dips

Wednesday

Endurance

A.
Complete as many rounds and reps as possible in 20 minutes of:
5 Burpees
10 Alternating Single-Arm Dumbbell Snatches (50/30 lbs)
20 Wall Ball Shots (20/14 lbs)

QuickFit

A.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Kettlebell Swings
20 Air Squats

Thursday

Strength

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat

*Sets 1-4 – 4 reps @ 78-85%
*Set 5 – Max Reps @ 82-85%

B.
Three sets of:
Romanian Deadlifts x 10-12 reps
Rest 45 seconds
Reverse Lunges with Dumbbells x 20 reps
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps
Rest 45 seconds

QuickFit

A.
Three rounds of:
Row 500/400 Meters
20 Push-Ups
30-second Side Plank (Left)
30-second Side Plank (Right)

Friday

Endurance

A.
House Of Cardio  – 30 Minutes
Hearts ♥
10 Dumbbell Push Press
Diamonds ♦ – 
Wall Sit x 30 seconds
Clubs ♣
20 Sit-ups
Spades ♠
10 Reverse Lunges
Joker  –
30 Russian Kettlebell Swings

QuickFit

A.
House Of Cardio  – 17 Minutes

Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Dumbbell Thruster
1 Minute of Ring Rows
1 Minute of Rest

Strength

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Push Jerk

Build over the course of the 8 sets to today’s heavy.

B.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

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