workouts for week of 4/6


Apr 4, 2020

 by Ryan Webb
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Monday

In The Gym

EVERY 4MIN. X 5 ROUNDS

25 Cal  Bike

5 Back Squats (Start at 60% and climb each round)

Rest 5min

10min. to complete as many reps as possible

Back Rack Barbell Lunges (60% of max weight)

*Try and do as many as you can on the first set and then

you may put it back on the rack and rest as needed before

getting back at it.

Rest 5min

100 Ball Slams 30/20lb ball

 

At Home

A.

"Macho Man... Daily D Style"

 

EMOM for as long as possible...

4 DB Power Cleans 

4 DB Front Squats

4 DB Push press

**Stop at 20min. regardless

B.

25 Rounds:

6 burpees

5 DB Thrusters 45/30s

4 DB bent rows

3 devil press

 

Tuesday

In The Gym

 

ENDURANCE DAY

 

4 ROUNDS

10 Snatches (Heavy as possible, but doable in 1 to 2 sets)

immediately into;

4min. of rowing for max meters

Rest 3min.

After the last round, Rest 5min. (Including the 3min.)

FOR TIME

100 Push Press 115/75 (Advanced 135/95)

5 Burpees Every Min. On The Minute until you’re done. Start with burpees!

 

At home

A.Just some old school bodyweight today :)

 

For Time:

10 Pull-Ups (ring/bar rows,DB bent rows)

20 Push-Ups

30 Sit-Ups (anchored)

40 Air Squats

1min. Rest

 

Repeat for 5 total rounds

Advanced option: Do your push-ups in a set of DBs to make it a little harder. Or elevate your feet.

"Anchored" means to place your feet under a set of DBs so that you may go faster.

B.

20min. EMOM:

Odd: 15 KB swings

Even: 3 Power Snatch + 3 OHS

 

A dumbbell can substitute for a KB swing it by holding one of the bells in both hands

 

Wednesday

InTheGym

5 ROUNDS

1min. of Thrusters 95/65

1min. of Toes-To-Bar

1min. Rest

Rest 5min. (Including the 1min.)

EVERY 5MIN X 5 ROUNDS

10 DB bent over row (each arm)

100 double unders

20 heavy Russian KB swings #100/70lbs+

If you have time….

3 ROUNDS

Weighted planks with a 45/35lb plate on your back

1min. on by 1min. off

AT HOME

A.18min. to finish...

50-40-30-20-10

Front Rack Lunges 75/55

American KB Swings 53/35

*1 10m bear crawl after each set (5 total)

10m is about 14 paces

B.

For Time:

7 Rounds:

10 Alt. DB Snatches 

30 Double Unders

 

immediately into;

 

5 Rounds:

10 Burpee Deadlifts 

15 reverse sit up

Little nastier than it seems ;)

 

THURSDAY

InTheGym

21MIN EMOM

1.) 15/12 Cal Row

2.) 15 Overhead Squat 95/65

3.) 15 Toes-To-Bar

Rest 10min

EMOM X 10MIN

10 deadlifts at 60% of your 1RM

This should be VERY difficult.

Try and do it fast so that you can get some rest.

 

AT HOME

EMOM x 40min.

Min. 1.) max sit-ups

Min. 2.) 12 Burpees

Min. 3.) 50 Double Unders

Min. 4.) 1min. Plank 

 

FRIDAY

InTheGym

EVERY 4MIN. X 5 ROUNDS

3 Back Squats (Heavy as possible)

500m Row

Rest 5min.

5 ROUNDS

1min. of max kb Swings #100/70

1min. of max push-press 135/95

1min. of max double unders

1min. of max push-ups

1min. REST

 

AT HOME

A.

3min. AMRAP:

10 Alt. DB Snatches 

20 kb(DB) swings or ball slam

Max Push press in remaining time 

 

Rest 90sec.

 

Repeat for 4 total Rounds (18min.)

B.

10-9-8-7-6-5-4-3-2-1

Single Arm floor Press (right)

Bent Over Row (right)

Single Arm Floor Press (left)

Bent Over Row (right)

 

Ret 3-4min.

 

10-9-8-7-6-5-4-3-2-1

DB Front Squats 45/30s

DB push press