Workouts Of The Week: 3-26-2018

Monday

Endurance

A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
15 Pull-Ups

Rest 5 minutes, then…

B.
Complete as many rounds and reps as possible in 15 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

QuickFit

A.
Complete as many rounds and reps as possible in 12 minutes of:
25/15 Calories of Rowing
20 Sit-Ups
15 Wall Ball Shots

Tuesday

Strength

A.
Every 2 minutes for 36 minutes, complete 6 sets of:
Station 1 – Bench Press x 5 reps OR Dumbbell Bench Press x 10-12 reps
Station 2 – Bent-Over Dumbbell Reverse Flies x 12-15 reps
Station 3 – L-Sit Tuck to Extension x 6 reps OR Hollow Hold x 45 seconds

QuickFit

A.
Complete as many rounds and reps as possible in 12 minutes of:
10 Dips
10 Push-Ups
20 Kettlebell Swings

Wednesday

Endurance

A.
Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500/400 Meters
15 Burpee Box Jumps (24″/20″)
Run 300 Meters

Modify the workout appropriately such that you get at least 90 seconds to 2 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 7-minute mark, scale back accordingly.

QuickFit

A.
Every 8 minutes, for 16 minutes (2 sets) for times:
Row 400/300 Meters
10 Burpees
10 Jumping Lunges
Run 300 Meters

Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets.

Thursday

Strength

A.
Every 2 minutes for 36 minutes, complete 6 sets of:
Station 1 – Back Squat x 6-8 reps
Station 2 – Medicine Ball Hamsting Curls x 15-20 reps
Station 3 – Hollow Body Roll to Superman x 6 rolls each way

QuickFit

A.
Complete as many reps as possible in 14 minutes:
12 Dumbbell Thrusters
12 Pull-Ups or 24 Ring Rows

Friday

Endurance

A.
House Of Cardio  – 40 Minutes
Hearts ♥️ –
15 Ball Slams
Diamonds ♦️ – 
200 Meter Run w/ Slam Ball
Clubs ♣️ –
20 Kettlebell Swings
Spades ♠️ –
15 Push-ups
Joker  –
40 Goblet Squats

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 Plank Hold
1 Minute of Rest

Strength

A.
Every 2 minutes for 36 minutes, complete 6 sets of:
Station 1 – Power Clean x 1 rep (building to heavy single)
Station 2 – 100 Meter Farmers Carry
Station 3 – Plank Hold x 60 seconds

Newer athletes should practice 5 hang power cleans

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