Workouts for 1/20 – 1/26

Sue going for a heavy DL for CF Total the other day!

 

 

 

Monday 1/20

 

AMRAP 30
400m Run
20 Sit-Ups
20 Box Jumps 30″/24″
20 Cal AD/Row/Ski
Then

Accessory Work:

Accumulate 25 banded face pulls (https://www.bing.com/videos/search?q=banded+face+pulls&view=detail&mid=50E491632C6B057125C650E491632C6B057125C6&FORM=VIRE)
Accumulate 25 pallof presses (R/L)
(https://www.youtube.com/watch?v=v794Rsu7gJ4&feature=youtu.be)
Accumulate 25 Banded Lat Pull downs (https://www.youtube.com/watch?v=FVjtOSA-dz8)

 

Tuesday 1/21

20 Minutes Quality
5 Single Leg Deadlift
5 Heavy DB Step-Ups
*Rest 1-2MIN between rounds*

Then

AMRAP9
1 length Heavy Sled Push
5 Renegade Rows (choose moderate to heavy DB weight)
5 Strict Toes to Bar

 

 

Wednesday 1/22

 

3 rounds with partner @ each Station

Station 1
P1: 10 tire flips
P2: OH Hold (DB, KB, Plate, SB, Hand Stand hold, etc.)

*1MIN rest*

Station 2
P1: 10 DB thrusters
P2: Plank Hold

*1MIN Rest*

Station 3
P1: 200m Row
P2: Wall Sit

*1MIN rest*

Station 4
P1: 10 SB G2OH
P2: Heavy Goblet Hold

 

 

Thursday 1/23

 

AMRAP20
Max Consecutive KB Headcutters
200m Run/Row
*Rest 1 MIN*
Max Consecutive Pull-ups/Ring Row
200m Run/Row
*Rest 1 MIN*
Max Consecutive Push-ups
200m Run/Row
*Rest 1 MIN*
Repeat

 

 

 

 

Friday 1/24

7 Rounds for Quality
3 Pause Front Squats
(3 seconds pause at the bottom)

*BB, KB, DB, SB all great options

Then

KB “Annie”
50-40-30-20-10
Russian Swings
Double Unders

 

 

Saturday 1/25

 

9AM Community Team Workout – bring a friend, bring a stranger. The more the merrier! $10 for all non-members.

 

Sunday 1/26

 

2 Rounds w/Partner
AMRAP5
Row for Max Cals
Switch with your partner every 15/10 Calories
*Rest 1MIN*
AMRAP5
AD for Max Cals
Switch with your partner every 20/10 Calories
*Rest 1MIN*
AMRAP5
100m Sprint (alt each effort)
*Rest 1MIN*

Then

Core Circuit – Coaches Choice