Week of 8/17/20 - 8/23/20

Weekly Intent:

This week will continue to build on what we have been working on in some past weeks as well as reintroduce some nasal breathing like we used to do at the gym. You will see a mix of shorter high intensity workouts along with longer more paced. We will also have a dumbbell complex that may help you remember what a barbell complex feels like. Our RED Friday workout is “Griff.”

Weekly Overview:

Monday

Run + Man Makers + Snatches

This will be two very short AMRAPs that should be intense! I want you going hard on the run and accumulating as many reps as possible on both the man makers and the snatches. You will have a bit of time to rest between them and then again before the next set so there is no reason not to go hard on this today!

Tuesday

DB Complex + Deadlifts + V-Ups + Burpees

Part A will start out with a dumbbell complex that I want you to envision as a barbell even though it will be lighter than what you would have been using in the gym. You can still try to mimic the movements as closely as possible to help your body remember what it was like move a barbell with similar movements!

Part B will be a bit of a longer workout consisting of deadlifts and v-ups with an every 2 minute burpee buy in. So when the clock starts and then every 2 minutes after that until the work is done you will perform 10 burpees over your dumbbell. This workout will require the right amount of pushing and pacing in order to finish quickly!

Wednesday

Nasal Breathing + Suitcase Carry + Curls + Thrusters

This workout will start out with a nasal breathing AMRAP so this means you should only be breathing through your nose! If you are going too hard and you have to open your mouth to breath then you need to slow down! Even during the built in 30 seconds rest you should still be nasal breathing!

Part B will be a medium AMRAP that will involve carries, curls, and thrusters all to be done on one arm before switching to the other. This will be challenging on the grip and shoulders but do your best to see how long you can go before putting it down! Maybe you can last the whole time!

Thursday

Shoulder Taps + Plank + Push Ups + Double Unders + Swings + Shuttle Run

The first portion will serve as a bit of an upper body and core strengthener. The shoulders, triceps and chest will be fatigued but be sure to maintain the proper positions that is the key for this! Take breaks as needed but get back to work before you think you’re ready to.

The seconds part of this workout is going to be a shorter AMRAP with double unders, swings, and a shuttle run. The goal should be to minimize transition time as best as possible and to keep getting back to your rope! You need to move immediately from one station to the next fast in a workout like this where the reps are so small that’s where the difference is made up!

RED Friday

“Griff”