KB class ladder this week. A little fun with some single side volume work.
Monday 8/24
20MIN Ladder
1,2,3,4,5……..
Push-Up
KB Swings x 5
DU’s x 10 > SUs x 20
Ex:
1 Push-up
5 KB Swings
10 DU > 20 SU
Then
Core Circuit - Coaches Choice
Tuesday 8/25
E2MOM14
1 Bear Complex
*CFCA Style*
1 Deadlift
1 Hang Clean
1 Front Squat
1 Shoulder to Overhead (S2OH)
1 Back Squat (safely placed behind the neck after S2OH) OR 1 Front Squat)
1 S2OH
The weight should be challenging but you should be able to do these movements unbroken like the actual “Bear Complex” workout requires. Stay with a weight the entire 7 rounds or ascend, but if you have to put the barbell down or rest during the complex, you need to lower the weight.
Then
Hill Loop
Then 3 Rounds:
10 Burpees over the barbell
10 Thrusters
Set the weight up to be able to move fast.
Wednesday 8/26
E5MOM20
20/15 Cals
20 Box Jumps
20 KB Swings
20 Sit-Ups
Then
2 Rounds
:40 work / :20 rest
Plank (Box) Walks (w/feet on box walk around the box maintaining plank entire time)
Hollow Rock/Hold
Alt. Single Leg V-Ups
Box Push-Ups
Thursday 8/27
7 Rounds (25 MIN Cap)
200m Run/Row
12 Burpees Box Jump Overs
Shoot for 3MIN Rounds
Mods: Burpee Box Jumps, Burpee Step Overs
Then
Core Circuit - Coaches Choice
Friday 8/28
EMOM5
3 Deadlifts @ 80% of 1 RM
*Rest 2MINS
EMOM5
5 Deadlifts @ 70% of 1 RM
*Rest 2MINS
EMOM5
7 Deadlifts @ 60 % of 1 RM
Then
“Helen”
3 Rounds
400m Run
21 KB Swings (American or Russian)
12 Pull-Ups
Mods: Row, Ring Rows
Saturday 8/29
8AM at Stage Fort Park - Coaches Choice
Sunday 8/30
7AM at Stage Fort Park - Coaches Choice
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