Workouts Of The Week: 6-4-2018

Monday

Endurance

Warm-up & Movement Demo 0:00-10:00

A.
Complete as many rounds and reps as possible in 30 minutes of:
300 Meter Run
40 Double-Unders
30 Ball Slams
40 Double-Unders
40/30 Calories of Rowing

Tuesday

Strength

Warm-up & Movement Demo 0:00-10:00

A.
Every 3 minutes, for 30 minutes (10 sets):
Back Squat x 2 Reps
Plank Hold x 60 seconds

Wednesday

Endurance

Warm-up & Movement Demo 0:00-10:00

A.
“Nate”
Complete as many rounds in 20 minutes as you can of:
2 Muscle-ups (4 Strict Pull-ups or 10 Ring Rows)
4 Handstand Push-ups (Piked Push-up or 8 Dumbbell Press)
8 Kettlebell swings (32/24 kg)

B.
Tabata (:20 On, :10 Off, 8x)
Hollow Holds/Hollow Rocks

Thursday

Strength

Warm-up & Movement Demo 0:00-10:00

A.
Every 2 minutes, for 10 minutes, (5 sets) of:
Push Press x 3-4 reps

B.
Every 90 seconds, for 18 minutes, (3 sets) of:
1. Dumbbell Bench Press x 10-15 reps
2. Strict Pull-up x Max Reps
3. Single Arm Dumbbell Press x 5-6 reps each arm
4. 8-10 Ab Wheel Roll Outs

Friday

Endurance

Warm-up & Movement Demo 0:00-10:00

A.

House Of Cardio  – 30 Minutes
Hearts ♥
10 Dumbbell Push Presses
Diamonds ♦ – 
10 Plate Overhead Reverse Lunges
Clubs ♣
100 Meter Farmers Carry
Spades ♠
200 Meter Sandbag Run
Joker  –
50 Burpees

Saturday

Strength

Warm-up & Movement Demo 0:00-10:00

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Power Clean x 3 Reps

B.
Every 3 minutes, for 15 minutes (5 sets) of:
Single Arm Dumbbell Row x 10 reps each arm
Dumbbell Romanian Deadlifts x 20 reps

Sunday

Endurance

Warm-up & Movement Demo 0:00-15:00

A.
Four sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Box Jumps (24″/20″)
60 seconds of Push-ups
60 seconds of Rowing (for Calories)
Rest 60 seconds

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