Workouts Of The Week: 6-11-2018

Monday

 

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

A.
Complete as many reps in 1 minute at each station, for 5 rounds (26 minutes):
Station 1: Dumbbell Push Press
Station 2: Box Jumps
Station 3: Kettlebell Swings
Station 4: Deck Squats + Jump
Rest: 90 Seconds

Tuesday

Strength

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

A.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 8-10 reps
Single-Arm Dumbbell Row x 8-10 reps each arm

B.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1: Strict Pull-ups x 8 reps or 20 Ring Rows
Station 2: Strict Toes to Bar x 6-8 reps or Knee To Elbow, Hanging Knee Raise
Station 3: Handstand Hold x 45-60 second

Wednesday

Endurance

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

Complete as many rounds and reps as possible in 12 minutes of:
500 Meter Row
100 Mountain Climbers
10 Handstand Push-Ups, Pike Push-up or Dumbbell Presses

Rest 5 minutes, and when the running clock reaches 18:00…

B.
Complete as many rounds and reps as possible in 12 minutes of:
500 Meter Row
40 Push-Ups
20 Wall Ball Shots (20/14 lbs)

Thursday

Strength

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

A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean + 3 Front Squats

B.
Tabata (:20 On, :10 Off, 8x) Abs
Hollow Hold or Ab Wheel Roll Out

Friday

Endurance

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

A.
Complete as many reps as possible in 28 minutes of:
200 Meter Sandbag Run
20 Jumping Lunges
20 Burpees
20 Ball Slams

Saturday

Strength

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

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift x 5 reps

B.
Every 2 minutes, for 12 minutes (6 sets) of:
Back Squat x 4 reps

Sunday

Endurance

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

A.
Complete as many rounds and reps as possible in 24 minutes of:
3 Handstand Push-Ups
6 Pull-Ups
9 Knees to Elbows or Hanging Leg Raises
12 Russian Kettlebell Swings
15 Calories of Rowing

B.
Complete as many reps in 5 minutes of:
20 Sit-ups
20 Russian Twists

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