Workouts for the week

Day 1

10 minute run

40 air squats

20 lunges each leg

10 burpees

Day 2

5 minutes of jumping rope

50 pushups

5 minutes of jumping rope

50 pushups

Day 3

10 minutes of stepping up on a box or chair

Day 4

Rest

Day 5

3 rounds of:

20 air squats

10 pushups

Day 6

40 burpee to box or chair step ups

Day 7

10 minute run

5 minutes of jumping rope

Repeat “grumble”

(Athlete)

100 clean and jerks @ 135 lbs.

2 mile run

(beginner)

30 seconds on 30 seconds rest, circuit.

Air squats

Get up sit ups

Lunges

Jumping jacks

4 rounds

Repeat “have fun”

7 sets of 4 back squats

Snatch 5,5,3,3,1,1 @ 80%, 85%, 90%.

Split jerk 5,5,3,3,1,1 @ 80%, 85%, 90%.

2 Rounds

1 Turkish get up each side

20 Kettle bell swings

10  Front squats

Repeat “back to heavy”

athlete

7 sets of 3 reps – weighted pullups

EMOM 10 chest to bar pullups for 10:00 minutes

2k row on the concept 2 rower

5 sets of 10 single arm dumbbell rows

5 sets of 10 barbell curls

2k row on the concept 2 rower

beginner

1 mile run

2k row

 

Another PR attempt

athlete

PR attempt back squat, and then front squat.

beginner

burpees x 20

air squats x 40

pushups x 60

Get amped cause its time to PR

athlete

deadlift PR attempt.

double under work for 20 minutes

for time:  “jackie” 1k row, 50 thrusters @ 45#, 30 pullups.

beginner

“jackie”

back to monday.. ok i guess its EMOM time.

athlete

cleans 5,5,3,3,1,1 70% 80% 90%

every minute on the minute 10 chest to bar pullups for 10 minutes. if you fail to complete the rep scheme it becomes as many reps as possible for 10 minutes.

EMOM 10 butterfly pullups for 10 minutes

EMOM 10 deadlifts for 10 minutes @ 315#

renegade rows 5 sets of 10 each arm

circuit
burpee box jumps x 100, double unders x 100, 1k row.

beginner

pullups 3 sets of max reps

circuit 3 rounds
curls x 10
box step ups x 10 each leg
bent over dumbbell rows x 10

speed day

athlete

name of the game today is speed with 60 seconds of rest in between sets

bench press 5 sets of 10 @ 50% 1 rep max

incline bench 5 sets of 10 @ 50% 1 rep max

push press 5 sets of 10 @ 50% 1 rep max

dips 5 sets of 10

upright rows 5 sets of 10

beginner

push press 3 sets of 10

pushups 5 sets of max reps with 2 minutes rest in between sets

legs legs legs

athlete

front squat 7 sets of 3

back squat 7 sets of 3

overhead squats 7 sets of 3

circuit x 4 rounds

bulgarian split squats x 10 each leg
wall balls x 30 @ 20#
double unders x 50
toes to bar x 20
row 500 meters

beginner

front squat 3 sets of 10

back squat 3 sets of 10

21-15-9 (do 21 reps of each then move down to 15 and then 9)

burpees, get up sit ups