Torek 17.09.2019
September 17, 2019
2019 Time to WORK Week 3 Day 2
1. Warm Up:2r
run 400
10 ring rows
10 ring dips
2. Weightlifting:
3. Metcon (AMRAP - Rounds and Reps)
Bench Press (5 x 10)
SUPERSET with;
DB Bent Over Rows (5 x 10 each arm)- Rest 1min. Between Sets
- 20min. Window.
- Shoot for 4-5 Sets.
*starting at 60% effort and climbing in weight on both movements.
15min. to get as far as possible...
10-20-30-40
American KB Swings 24/16
Pull-Ups
immediately into AMRAP:
6 Burpees
30 Double Unders
4. Mobility
Hallow flutter kick
https://youtu.be/VP_f9V854og
RX+ 3-4-5-6-7 Muscle Ups instead of pull-ups
Ponedeljek 16.09.2019
September 15, 2019
2019 Time to WORK Week 3 Day 1
1. Warm Up:3r
run 100
15 AIR SQ
12 burpee Pull ups
2. Weightlifting:
3. Metcon (AMRAP - Rounds and Reps)
https://youtu.be/GvfFf4xDNqM
Back Squat (Week 2 of 4)
After a few warm up sets complete:
Set 1) 3 x 70%
Set 2) 3 x 80%
Set 3) Max reps at 90%
Set 4) *As soon as you hit your last rep on set 3, rack it, strip it down 70% into 1 more max effort set. (AKA "burnout" set)
*Your 90% set should 3+ reps and then you should get another 5-7 on the burnout set. Score is just the 90% set. Burnout is for sex appeal and leg endurance.
**SUPERSET with weighted 1min. Planks. 25/20kg. or more plate on your back.
Every 3min x 5 Rounds:
10 Hang Power Cleans 50/30
10 Toes-To-Bar
10 Front Squats 50/30
10 Burpees Over The Bar
4. Mobility
Petek 13.09.2019
September 13, 2019
2019 Time to WORK Week 2 Day 5
1. Warm Up:2r
row 15kcal
10 Walk out
14 ABMat sit up
20 Lunge Twist
2. Weightlifting: 5 Sets
3. Metcon (AMRAP - Rounds and Reps)
SA KB turk sit up
https://youtu.be/-StB7VaTWos
https://youtu.be/op9kVnSso6Q
20min. Window
Back Rack Lunge
8 Reps on each leg. Put your front foot on a 20kg. plate for a slight deficit.
SUPERSET with;
Single Leg RDL
8 Reps on each leg.
Build in weight as much as possible with solid form on each.
14min. AMRAP:
200m run
10 Toes To Bar
8 Deadlifts*Rounds 1-2 is 80/60
*Rounds 3-4 is 90/70
*Rounds 5-6 is 110/80
*Rounds 7-8 is 130/90
4. Mobility
Četrtek 12.09.2019
September 12, 2019
2019 Time to WORK Week 2 Day 4
1. Warm Up:3r
run 200
10 burpee over box
20rep ski
2. Weightlifting
3. Metcon The Meat Man (AMRAP - Rounds and Reps)
Push Press (Week 1 of 4 )
After a few warm up sets complete:
Set 1) 5 x 65%
Set 2) 5 x 75%
Set 3) Max reps at 85%
Set 4) *As soon as you hit your last rep on set 3, rack it, strip it down 65% and go immediately into 1 more max effort set.
**SUPERSET with;
6 HEAVY DB Bent Over Rows (ea. arm)
immediately into;
50 Double Unders
10min. AMRAP:
60 air squats
50 push-ups
40 alt. db snatches 50/35
30 box jumps 24/20
20 handstand push-ups
10 Jerks 135/95
4. Mobility
V-ups
https://youtu.be/iaBVSJm78koCan you get back to the air squats!?
Sreda 11.09.2019
September 11, 2019
TEAM WEDNESDAY
1. Warm Up:
4 Rounds:
8 bear shoulder tap *3burpees
2. Metcon
35min. running clock...
80 Back Squats 135/95
60 E2E
40 Cal Bike
80 Front Squats 95/65
60 Toes-To-Bar
400m run
80 Overhead Squats 75/55
60 Toes-To-ring
40 Cal Row
In remaining time.... Max Distance Farmer Carry with (2) 70lb KBs. Switch whenever you like. Turn around at the 100 mark.
Only 1 person works at a time. Try and be quick on that weight change! And make sure the weight changes are appropriate for you and your partner.
4. Hip Mobility Exercises
Frog+Prayer Squat
https://youtu.be/lBuqPqds0KM
Torek 10.09.2019
September 10, 2019
2019 Time to WORK Week 2 Day 2
1. Warm Up:4r
15 goblet sq
40m (20/20) SA OHsq carry
60rep ski
2. Weightlifting
3. Metcon EMOM x 15min
min. 1) 15/12 Cal Row
min. 2) 20 Wall Balls 20/14
min. 3) Max Russian KB Swings 32/24
*If you move quick, this is a lot harder than it looks 😉
4. Mobility
Hallow body flutter kicks
https://youtu.be/RU88iqRVunk
Back Squat (Week 1 of 4)
After a few warm up sets complete:
Set 1) 5 x 65%
Set 2) 5 x 75%
Set 3) Max reps at 85%
Set 4) *As soon as you hit your last rep on set 3, rack it, strip it down about 20-30% and go immediately into 1 more max effort set.
*Your 85% set should 5-7 reps and then you should get another 5-7 on the burnout set. Score is the 85% set. Burnout is for sex appeal and leg endurance.
**SUPERSET with weighted 1min. Planks. 45/25lb. or more plate on your back.
Ponedeljek 09.09.2019
September 7, 2019
2019 Time to WORK Week 2 Day 1
1. Warm Up:3r
10 box step up
20 DU
10 SA DB Thruster
2. Weightlifting
(0-5min.)
Row 1,000m(5-17min.)
Work Up to a 1 rep max Power Clean and Jerk
(17-22min.)
Assault Bike 1 mile
3. Metcon 13min. AMRAP:
21-15-9
Deadlifts 100/70
Handstand Push-Ups
... After you finish all 45 reps, go to 120/90
...If you think you may finish both of those in less than 13min. then do strict HSPUs =RX+.
4. Mobility
couch stretch, samson
https://youtu.be/wibnqT9GIHs