Week in fitness 11.01.20

Saturday - rest day, 7k steps

Sunday - rooftop workout
  • For time
    • 2 rounds - 7:03
      • 75 double unders
      • 50 air squats
      • 25 push-ups
    • Rest 3:00
    • 1 round - 9:18
      • 150 double unders
      • 100 air squats
      • 50 push-ups
  • 30:00 easy (at home workout from CFSBK)
    • 30 sit-ups
    • 20 alternating pistol squats
    • 15 Goblet squats, 22.5# DB
    • 10 alternating single arm Devil's press, 22.5# DB
Monday - Metcon from Street Parking 
  • 10:00 EMOM - 5 kHSPU (all unbroken) 
  • 18:00 AMRAP
    • 3 wall walks
    • 6 burpee pull-ups
    • 9 DB DL's with 35# DBs
Tuesday - body building upper body, + "Quickie" adapted from Paragon Training Methods 
  • 5 sets of 5 reps strict pull-ups
  • 5 sets of 5 reps DB strict press with 35# DBs
  • 8:00 EMOM of 4 SA DB clean & jerk with 50# DB
  • Superset x 4, rest 2:00 between rounds
    • 15 ring rows
    • 15 push-ups
  • 4 rounds (10:00 time cap). 8:20 total time 
    • 15 DB push press with 35# DBs
    • 12 bench hop overs (hands on ottoman) 
    • 9 burpees 
  • Standing DB curls with 22.5# DBs
    • 10-8-6-4-2 reps, rest as needed
Wednesday
  • 15:00 sustained effort x 2 
    • 20 wall balls with 20# ball
    • 16 alternating prisoner jump lunges
    • 10 Russian kettlebell swings with 53# KB
    • 8 weighted sit-ups with 20# DB
Thursday - fast intervals 
  • 6 sets
    • 2 rounds
      • 8 TTB
      • 4 Devil's press with 35# DBs
  • 3 sets of 15 ab rollouts 
Friday - body building lower body + "Quickie" adapted from Paragon Training Methods 
  • 3 sets of 12 DB hack squats (with foam roller), 20# DBs
  • 3 sets of 10 reps/side staggered stance KB RDL with 88# KB
  • Goblet squats with 40# KB
    • 15 unbroken reps, rest :30 
    • Max reps, resting :30 when stop, until 75 total reps
    • 4:30 total time 
  • Superset x 4 sets, rest 1:00 between sets
    • 12 DB DLs with 35# DBs
    • 12 bench hop overs
  • 6:00 AMRAP
    • 1 DB thruster with 35# DBs, 6 sit-ups, 2 thrusters, 6 sit-ups, 3 thrusters, etc. 
    • Got through 2nd rep of set of 8 thrusters 
  • Accumulate as much "plank hold time" during 4:00 running clock

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