PSA: EXCITING TIMES! Programming week of November 18th, 2019
This week each workout will be a partner workouts BUT that can be easily switched to a individual version by making it an AMRAP instead of a FOR TIME workout.
Also if you are looking to start the new strength cycle both workouts are listed at the bottom of the page. They can be done any day of the week in place of, or alongside, class workouts.
Skill :40 work/:20 rest x 10 min
Alternate between over your partner burpees and plank hold. Minute one burpee over your plank holding partner for :40 then rest for :20. Minute two hold a plank for :40 so they can burpee over you.
Partner Workout: 5 rounds
5 overhead squats 205/135
5 front squats 205/135
5 back squats 205/135
Run 200 m together
Weekly Strength cycle:
Squats and upper body pulling
Back squat 5×3*
That is 5 sets of 3 all at the same weight. Should feel heavy for all 5 sets and roughly 70-80% of 1rm. If you don’t have a 1 rep max to work off of then spend a session to find that.
Bent over barbell row 5×3
All 5 sets use the same weight.
Glute ham raise 4×8
12 back rack lunges
12 db rows each side
Deadlifts and pressing
No touch and go. Reset on each lift. All sets same loading
5×5 bench press
All sets same loading
4×8 seated db press