Workouts Of The Week: 3-12-2018

Monday

Endurance

A.
In teams of two, alternating rounds, complete 4 rounds each for time of:
Row 500/400 Meters
12 Thrusters (95/65 lbs)
12 Toes to Bar

QuickFit

A.
Complete as many rounds and reps as possible in 15 minutes of:
Row 500 Meters
Run 300 Meters
25 Single-unders

Tuesday

Strength

A.
Take 20 minutes to build to today’s 2-RM Bench Press

B.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 8-10 reps
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps
Station 3 – Barbell Roll-Out x 8-10 reps
Station 4 – Side Plank x 45 seconds each side

QuickFit

A.
Complete as many rounds and reps as possible in 12 minutes:
9 Dumbbell Push Presses
12 Push-Ups
15 Kettlebell Swings

Wednesday

Endurance

A.
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 500 Meters
Run 800 Meters
50 Double-Unders

Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.

QuickFit

A.
For time:
40/30 Calories of Rowing
400 Meter Run
20 Goblet Squats
40 Jumping Lunges

Thursday

Strength

A.
Back Squat
*Set 1 – 5 reps @ 75-80% of 1-RM
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90-95%
Rest 2 minutes between sets.

B.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps
Station 2 – Dumbbell Z-Press x 6-8 reps
Station 3 – Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (20 each leg)

QuickFit

A.
Complete as many rounds and reps as possible in 14 minutes:
Row 400 Meters
12 Dumbbell Thrusters
12 Hanging Knee Raises or 18 Sit-Ups

Friday

Endurance

A.
House Of Cardio  – 40 Minutes
Hearts ♥️ –
10 Dumbell Snatches
Diamonds ♦️ – 
20 Dumbbell Goblet Squats
Clubs ♣️ –
12 Dips
Spades ♠️ –
20 Kettlebell Suit Case Deadlifts
Joker  – 
600 Meter Run

QuickFit

A.
House Of Cardio  – 17 Minutes

Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Dumbbell Push Press
1 Minute of Burpee Box Jumps
1 Minute of Rest

Strength

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Build over the course of the 10 sets to today’s heavy single.

B.
Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + Hang Clean + Clean

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