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weekend warrior workouts

Workout 1 50-40-30-20-10 reps for time of:


Squats

Crunches Workout 2

On a 16-minute running clock, 2 rounds of:


2 minutes of Jump Rope or Jumping Jacks

Then:

Tabata (8 rounds of 20 seconds on, 10 seconds off)

Lunges (alternate between forward & reverse)

Then:

2 minutes of box jumps or step ups Workout 3

EMOM for 15:00 Minute 1- Plank Hold Minute 2- Burpees Minute 3- Push Ups Workout 4 Run 1 mile 20 Squats 20 Push Ups

20 Lunges 20 V-Ups Run 1 mile

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Wednesday 1/20

Skillwork: HSPU Progression 10:00 EMOM Min 1: 5 Seated DB Press Min 2: 5 Pike Push Ups Min 3: 5 Knees on Box HSPU Min 4: 5 Feet on Box HSPU Min 5: 5 Kick ups to the wall Min 6: 3 Kick ups + 5 S

Tuesday 1/19

Power Snatch + Hang Snatch + Snatch - 2 sets @ 72.5% 1RM snatch - 3 sets @ 77.5% 1RM snatch * Rest 60-90 seconds between sets “Wakanda Forever!” 3 sets 30/22 Cal. Row ( RX+ 30/22 Cal. Assault Bike) 3

Monday 1/18

Back Squats - 10:00 EMOM Every minute perform 3 reps. Increase weight every 2:00 Min 1+2 = 60% of 1RM Min 3+4 = 65% of 1RM Min 5+6 = 70% of 1RM Min 7+8 = 75% of 1RM Min 9+10 = 80% of 1RM “Open 11.5” 2

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