Week of 6/29/20 - 7/5/20

Weekly Intent:
This week will have it all, strength, long workouts, short workouts, and a favorite from last year “Yankee Doodle” will be back but with a twist due to our current circumstances, but I believe it will still get the job done! Monday is a longer workout where you will be doing a good amount of squatting. Tuesday starts with upper body strength and is followed up with a very short and fast workout that I want to see people go hard on. Wednesday will start with single leg strength and explosiveness and will be followed with an interval workout completing a certain amount of work within a time frame. Thursday is a longer “for quality” workout that you will be feeling in the core for sure. Friday will be “Yankee Doodle 2.0”.

Weekly Highlight:
I don’t think I need to even say it do I?! Yankee Doodle was a big favorite last year even though people were dying, so it had to be brought back! This time through it will look slightly different due to obvious reasons. Grab a partner, have some fun and crush this one!

Weekly Overview:

Monday
Run + Goblet Squats + Thrusters

3 Sets against a 7 minute running clock you will perform an 800 meter run, 30 goblet squats and then max effort alternating thrusters. Your legs will definitely be feeling it but try your best to breath and push through those thrusters. Your goal should be to not put the dumbbell down until the 7 minute clock is up when you start your thrusters!

Tuesday
Strict Press + Push Ups + V-Ups + DB Snatch + Burpees

Part A will start with upper body strength building going for max reps in a certain time domain. I really want you to push this to a true max rep set for all of these movements. By the time you get to your third set I want there to be a real struggle!

Part B should be very fast! 21-15-9 alternating snatches and burpees over the dumbbell will be the workout and I want that to be an all out sprint from the beginning don’t be afraid to make it hurt!

Wednesday
Tempo Lunges + Broad Jumps + Russian Swings + Jumping Air Squats + Weighted Lunge

Part A will be used for single leg strength using a tempo to work on control on the lunges and that will then be followed with 5 broad jumps going for max distance with each jump. Do not rush through them, work on creating a lot of power and jumping out as far as you can. We have not been doing any weightlifting obviously since we have no barbells so this is a good way to still train that power output needed for the clean and the snatch.

Part B will be 4 sets of two 2:30 intervals. The first will be 20 Russian swings + 30 Jumping air squats, your goal should be to get through this as fast as possible so you can maximize the amount of rest. The second interval will be 40 front rack walking lunge steps, and again you should try to finish them quickly in order to gain more rest time.

Thursday
Bear Crawls + Pullovers + Seal Walks + Toe Touches + Sit Ups + Tuck Ups

This will be a longer “for quality” workout. That means not to try to rush through this but rather focus on good movement and execute everything perfectly. Your abs and core will definitely be feeling it by the time this one is done and that’s the goal!

Friday
Yankee Doodle 2.0