Workouts Of The Week: 3-5-2018

Monday

Endurance

A.
Complete three sets of the following:
Complete as many rounds and reps as possible in 3 minutes of:

10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups

Rest 3 minutes…

Complete as many rounds and reps as possible in 3 minutes of:
10 Ring Dips
10 Burpees

Rest 3 minutes…

QuickFit

A.
Complete as many rounds and reps as possible in 6 minutes of:
10 Dumbbell Push Press
20 Mountain Climbers
(each switch of feet is one rep)

Rest 2 minutes, and when the running clock reaches 8:00…

Complete as many rounds and reps as possible in 6 minutes of:
10 Dips
10 Burpees

Tuesday

Strength

A.
Every 2 minutes, for 10 minutes (4 sets):

Strict Shoulder Press x 1 rep

Loads per set (by %): 75, 80, 85, 90, 95

Then rest two minutes, and when the running clock reaches 12:00…

Every 3 minutes, for 6 minutes (2 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

B.
Three sets of:
Front-Racked Lunge x 20 reps
Rest 30 seconds
Death March x 20 steps
Rest 2-3 minutes

QuickFit

A.
Complete as many rounds and reps as possible in 16 minutes of:

18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
200 Meter Run

Wednesday

Endurance

A.
Six rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)

QuickFit

A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – 200/150 Meters
Minute 2 – 14-20 Wall Ball Shots
Minute 3 – 15-25 Push-Ups
Minute 4 – 10-15 Box Step-Ups with DBs
Minute 5 – 30-Second Straight Arm Plank

Thursday

Strength

A.
Every 3 minutes, for 12 minutes (4 sets):

Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 7 reps @ 70%

B.
Three sets of:
3 Weighted Strict Pull Ups* + Max Unweighted Strict Pull-ups
Rest as needed
Strict Deficit Handstand Push Ups x 6 reps
Rest as needed

QuickFit

A.
For time:
Row 1000 Meters
50 Single-Arm Dumbbell Snatches
30 Hanging Leg Raises or 50 Sit-Ups

Friday

Endurance

A.
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
15 Ring Dips
30 Russian Kettlebell Swings
60 Double Unders
15 Ring Dips
30 Russian Kettlebell swings
500 Meter Row

QuickFit

A.
Complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Swings
12 Goblet Squats
12 Burpees

Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Plank Jacks
1 Minute of Dumbbell Thrusters
1 Minute of Rest

Strength

A.
Every minute, on the minute, for 15 minutes:

Dead-Stop Front Squat x 1 rep @ 85% of Last Week’s 1-RM

B.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2 reps @ 80% of 1-RM Deadlift

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