Workouts Of The Week: 5-14-2018

Monday

Endurance

A.
Complete as many rounds and reps as possible in 16 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders

Rest 4 minutes

Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders

Modifications:
HSPU – Piked Push-up, DB Push Press x 10 reps
Dubs – Singles x 50 reps

Tuesday

Strength

A.
In 15 minutes build to a 1 Rep Max on Bench Press

B.
Every 90 seconds, for 12 minutes (2 sets) of:
Station 1 – Single Arm DB Press (right) x 8 reps
Station 2 – Single Arm DB Press (left) x 8 reps
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps
Station 4 – Hollow Hold x 30-45 seconds

Wednesday

Endurance

A.
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calorie Row
Minute 2 – 8 Burpees
Minute 3 – 8 Pull-Ups (C2B for adv)
Minute 4 – Sandbag Front-Racked Reverse Lunges x 12 reps
Minute 5 – 8 Strict Handstand Push-Ups OR 8 Dumbbell Presses

 

Thursday

Strength

A.
Every 2 minutes, for 28 minutes (7 sets each) of:
Station 1 – Pause Front Squat x 1 rep @ 3 sec
Station 2 – Chin-ups x 8-10 reps

Build over the course of the 7 sets to today’s 1-RM Pause Front Squat.

Friday

Endurance

A.
“Row-meo & Juliet”
In teams of two, complete the following for time:
300 Wall Ball Shots
3000 Meter Run
3000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

Time Cap: 30 Minutes

Saturday

Strength

A.
Every 2 minutes, for 18 minutes (9 sets):
2 Snatch Lift-Offs + Snatch

Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.

Beginners should be practicing technique on the snatch for 18 minutes.

B.
Every 60 seconds, for 9 minutes (3 sets of each):
Station 1 – Plank Hold x 30 seconds
Station 2 – Single-Arm Dumbbell Row x 8 reps each
Station 3 – Glute Bridges x 30 reps

Sunday

Endurance

Every minute, for 28 minutes (8 sets of each), complete max reps of:
Station 1 – Prone Plank
Station 2 – Russian Kettlebell Swing
Station 3 – Jumping Lunge
Station 4 – Rest

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