Weekly Workouts 10/31/2022
Just want to take a moment and say I’m excited to program for the class!
I come from a background of loving the old school hypertrophy, push/pull days. Plus I have much respect for those trainers leading the way on mobility included into their strength training. So you’ll see examples of these in the coming two weeks.
I come from a background of loving the old school hypertrophy, push/pull days. Plus I have much respect for those trainers leading the way on mobility included into their strength training. So you’ll see examples of these in the coming two weeks.
MONDAY
![](https://crossfitsweatshop.com/wp-content/uploads/2022/08/52280523837_1f44ac82e5_k-450x300.jpg)
For the workout today, keep row pacing to about a 2k average. It’s a good day to go over rowing technique as this is not going to be a sprint. Aim for thrusters to be unbroken; breathe up top and keep a steady pace Pull-ups keep small quick breaks to finish
A) Every 4 mins for 5 sets (20 mins)
- 3 Front Squats (For those who do not have a 5 rep max find a 5 rep “heavy for the day)
- Core work in between (Hanging knee tucks, Hanging strict toes to bar)
- Do 1 max set then perform 60-70% of max for remaining sets
B) Jackie
- For Time:
1000 meter row
50 Thrusters 45/35# (Adv Unbroken) (Beef 75/55#)
30 Pull-ups (Adv Strict) (Beef C2B)
TUESDAY
![](https://crossfitsweatshop.com/wp-content/uploads/2022/05/51895768593_4761478cd5_c-450x300.jpg)
Going to slow it down today after Monday’s sprint with Jackie and focus on the back side and trunk; focusing on some controlled deadlifts. Let’s pretend your cellphone is underneath the plates. As you return the bar back to the ground, do a lite touch on the floor and stand back up
A) E3MOM for 5 sets (15 mins)
- 10 Deadlifts (no bouncing)
- Warm up 5 reps @35%; 55%; 70%
- working sets should be difficult
- * During the 3 mins, work in; 20-30 deadbugs each set
B) 5 sets for completion
- 70m Sled Push @ body weight
- 1 min bent arm plank (Adv 15/10#) (Beef 25/15#)
WEDNESDAY
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Love how there’s always an option to either clean or snatch and front squat or overhead squat. I believe people’s ability to hold something overhead is important to their spinal health so we’re going to focus on some of that today.
A) 15 mins to work this complex
- 6 Behind Neck Sots Press
- 6 Snatch Balance
- 6 Overhead Squats
* Weights should be kept the same for all 3 movements
** In Between each set find time to do 25 Banded Pull A-parts or 25 Banded Face Pulls
B) 5 rounds for time70-m KB/DB Farmers Walk 52/35lbs (each hand)
10 overhead squats/front squats
THURSDAY
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More talking, less huffing and puffing. Like DJ I’m a big fan of zone 2 training. Slower is faster in the long run. Let’s build that base
A) EMOM 40
Min 1: 45s of cardio (bike, ski, jog, row)
Min 2: 45s of Single Unders
Min 3: 45s of Rotational Ball SlamsMin 4: 45s of cardio (pick something different than min 1)
FRIDAY
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Should be feeling good after Thursday’s slower/lighter session. Back to lifting! And part B is a good time to lay it all out with the minute rest between rounds.
A) 15 mins to find today’s heavy set of 5 Clean & Jerks
- Work in 4 sets of 8-12 reps per side of a weighted goblet Cossack squat
B) For Time10 Rounds
70m Speed Sled Push 25/10 (Adv 45/25) (Beef 70/45) (Yes this is light; sprinting is recommended)
10 Burpees
Rest 60s
SATURDAY
![](https://crossfitsweatshop.com/wp-content/uploads/2021/02/megan_row-300x200.jpg)
I always enjoy a good partner workout on Saturday’s so let’s see how this one goes
A) For TimeRow 250 CAL
* Every switch both partners must perform 5 C&J 95/65 (Adv 115/105) (Beef 135/95)
** May not row more than 25 CAL at a time
SUNDAY
![](https://crossfitsweatshop.com/wp-content/uploads/2022/08/52223527514_c3e126539f_k-183x300.jpg)
I think of Sunday workouts as less joint pounding, medium strength and consistent moving days. Not as slow as an active recovery day but a good moving day. A perfect day to bring a friend to show to work off that weekend diet 😉
A) AMRAP 30
500m/400m Row
10 Ring Rows (Adv 5 Strict Pull Ups) (Beef 5 Strict CTB)
10 DB Thrusters 25/15 (Adv 35/25) (Beef 45/30)
10 DB Sumo Deadlifts