314 Week of 1/13
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MondayTuesdayWednesdayThursdayFridaySaturday
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1/131/141/151/161/171/18
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WarmupWarmupWarmupWarmupWarmupWarmup
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General Warmup500m Row500m Row500m RowSpealler WarmupSpealler Warmup
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2 Minute Jump RopeT-Glutes 8-10/Side10 Bird Dogs/SidePigeon Pose 60s/Side3 Rounds3 Rounds
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20 Air SquatsPull Knee to Chest 8-10/Side10 Flutter Kicks/SideLunge Hold 60s/Side5-10 Pullups5-10 Pullups
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10 Alternating LungesSingle Leg Tactical Frog 8-10/Side10 Air SquatsT-Glutes5-10 Pushups5-10 Pushups
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10 Hip ExtensionsWindmill 8-10/Side10 S2S Lunges/Side3 Rounds10 Hip Extensions on GHD10 Hip Extensions on GHD
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5 Hip Rotations/LegKB Windmill 8-10/Side20 Banded X-Walks8 KB Sumo Deadlifts10 Situps10 Situps
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10 Forward Leg SwingsGoblet Squat 8-1010 Banded Pull Throughs15s Plank Hold10 Air Squats10 Air Squats
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10 Side Leg SwingsThen, 8 R. KBS
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10-20 Pushups2 RoundsEndurance15s Plank HoldStrength
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10 Spiderman Steps10 Single Leg RDL 5/Side800m Run - Moderate Pace8 Goblet SquatsTurkish GetupWorkout
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8 Hang Power CleanRest 2 Minutes15s Plank Hold4 RoundsFrom CF Linchpin
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Strength8 Front Squat800m Run - Faster than First3 Turkish Getups Right Side
Monster Mash from 3/11/19 and 4/28/14
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Back Squat4 Push PressRest 2 MinutesStrength3 Turkish Getups Left SideAmrap 12 minutes of:
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5x10 @ 55%4 Push Jerk w/Pause in Catch400m Run - Faster pace than second 800Deadlift1 Round of "Mary"
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Alternate with:3x5 @ 75%Workout1 Round of "DT"
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10 Cossack Squats (5/side)StrengthWorkoutThen,8 Rounds
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10 Lying Leg Raises
Hang Power Clean + Hang Squat Clean + Jerk
18 Minute EMOMDeficit Deadlift 3x2 @ 75%10 Strict Press For time:
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5x(2+1+2) @ 75%Even Minutes: Ladder Sprint- Stand on Plates or a Block10 BB Bicep Curls400m run
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Workout- Split or Power Jerk
Odd Minutes: 15 KBS 53/35 and 15 Air Squats
10 Pushups30 Calories, Rowing
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5 RoundsThen,Partner Workout10 Ring Rows20 Burpees over rower
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35 Double UndersBehind the Neck Split JerkCashout100 Bench Press 115/65, 135/75, or 155/95- 1 Minute Rest Between Rounds
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25 Hanging Knee Raises3x3 @ 77.5%"Holly's Abs"1k Row- Add weight if able4 Rounds for time of:
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15 Deadlifts 95/65 Adv. 135/95
- Scale weight as needed3 Rounds50 T2B3 Squat Cleans, 205/135
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5 Hang Squat Cleans20 V-Ups/Lemon Squeezers1k Row15 Kettlebell Swings, 53/35
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Workout20 Double Crunch100 Partner WB Situps45 Double-unders
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21-15-930s Hollow Hold
- Each does a situp and pass the ball (100 situps each)
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Pullups 30s Superman Hold1k Row*Rest 5 minutes between workouts.
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Burpees
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Alternating DB Snatch 50/35Only one works at a time. Switch any time.
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Box Jumps 24/20
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- Scale Box Height to JUMP if possible
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