Weekly Workouts Oct 12th-19th

By Coach Josh Workout Comments Off on Weekly Workouts Oct 12th-19th

Programming

What’s coming up?

The barbell is back! This week you’ll see a new set up at the gym designed to accommodate strength progressions. Presses, squats, and deadlifts are back on the table to give you a rest from all the dumbbell work we’ve been doing.

Monday: Today’s WOD starts with a pressing strength session. Presses develop overhead mobility, and require TONS of core control!
STRENGTH
8-8-8*
Strict Press
*Start moderate-heavy and end
heavy.

FULL-BODY WORKOUT
5 SETS FOR MAX REPS
1:00 Push-Ups
1:00 Burpees
1:00 Alt Reverse Lunges
– Rest 1:00 –
(Score is Reps)

Tuesday: We start out with deadlifting, and then move to a quick interval style workout. Deadlifts improve your strength like nothing else!
STRENGTH
8-8-8*
Deadlift
*Start moderate-heavy and end
heavy.
(Score is Weight)

METCON
EVERY 3:00 x 6 SETS
12 Alt. DB Up-Downs
12 Hang Snatches (Barbell or Dumbbell)

Wednesday: We start out with bench pressing and then end with a full-on sweat session. Bench presses lead to more upper body strength, which is linked to better pushups and pull-ups.
STRENGTH
E2MOM x 10 MINUTES*
15 Bench Press
*Keep weight moderate.
(Score is Weight)

FULL-BODY SWEAT WORKOUT
EMOM x 12 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Wall Sit
MIN 3 – :45 V-Ups or Tuck-Ups

– Rest 1:00 –

AMRAP x 12 MINUTES
1:00 Cardio Choice
20 Air Squats
20 V-Ups or Tuck-Ups
(Score is Reps)

Thursday: Some olympic lifting practice for our Strength session, and then lots of core-work for the second piece!
STRENGTH
5 SETS
2 Hang Power Clean
+
2 Shoulder to OH
-Rest As Needed b/t Sets-
(Score is Weight)

METCON
3 SETS FOR MAX REPS
1:30 DB Slides
– Rest :30 –
1:30 Alt DB Box Step-Ups
– Rest :30 –
1:30 Wtd Sit-Up
– Rest :30 –
(Score is Reps)
Friday: Backsquats are great for your hips, knees, and ankles and are one of the most effective exercises out there for a compound effect on your legs, back, and core👍
STRENGTH
8-8-8*
Back Squat
*Start moderate-heavy and end
heavy.
(Score is Weight)

METCON
EMOM x 8 MINUTES
MIN 1 – :45 Cardio Choice (Moderate)
MIN 2 – :45 Sumo Deadlift

– Rest 1:00 –

EMOM x 6 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Kettlebell Swing

– Rest 1:00 –

EMOM x 4 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Ground to Overhead

– Rest 1:00 –

EMOM x 2 MINUTES
MIN 1 – :45 Cardio Choice (Sprint)
MIN 2 – :45 Alt Up-Down + Snatch
(Score is Weight)

Saturday: We start with some upper arm work, and then end with a fun ‘Saturday Squats’-esque workout. 
Strength
4 Sets
15-20 DBL DB Skull Crushers*
15-20 Empty Bar Reverse Grip
Curls
-Rest :30 b/t Sets-
*Complete reps laying on the
ground.
(Score is Weight)

METCON
EVERY 4:00 x 5 SETS
10/10 Jumping Lunges*
15 Goblet Squats
20 Quad Heel Taps
30 Double Unders

*Complete all 10 reps on one side
and then all 10 reps on the other.

(Score is Weight)

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