Weekly Workouts

MONDAY

STRENGTH

10-10-10
Barbell Back Rack Lunge*

Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.

WORKOUT
AMRAP x 12 MINUTES

40 Slam Balls (20/15)
40 Slam Ball Lunges*
20 Toe to Bars

*Bear hug hold with ball. Athlete choice for forward or reverse lunge.


TUESDAY

SKILL

EMOM x 10 MINUTES
MIN 1 - 3-5 Reps of Gymnastic Goat*
MIN 2 - :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on…

HSPU
Pull-Up
Muscle-Up
HS Walk
Ring Dip or Bench Dip

WORKOUT
EVERY 3:00 FOR 15 MINUTES

Run 200m
30 Double Unders
15 Handstand Push-ups or 15 DB Push Press
(40/30)|(30/20)

COOL DOWN

FOR RECOVERY
5:00 Foam Rolling Focusing on Lats & Upper Back


WEDNESDAY

STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to 1RM Snatch*

*Power or Squat, Athlete Choice

WORKOUT
ON 7:00 RUNNING CLOCK...

50/40 Cal Bike
Max Power Snatch (135/95)|(95/65)


THURSDAY

RECOVERY WORKOUT*
EMOM x 10 MINUTES

MIN 1 -- AMRAP of 3 Up-Downs + 3 KB Swings
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 3 Jump Squats + 3 Sit-ups
MIN 2 -- Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow's WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great.

COOL DOWN
FOR RECOVERY
8:00 Flow Stretching*
4:00 Lower Body, Hips & Hammies
4:00 Upper Body, Lats & Shoulders


FRIDAY

WORKOUT

WZA ONLINE QUALIFIER WEEK 2 TBD*

*Program will be updated when the workout is announced each week!































Jordan Lutz