Wednesday, February 19

February 20, 2020

"Grunt Work" Week 3
Our next Beast Builder focuses on the thruster. Conditioning and midline to round out our Wednesday.

1. Mobility and Activation (~10:00)
2. Beast Builder (~10:00)
3. Conditioning (~20:00)
4. Midline (~15:00)

:45 on :15 off
Easy Row
Alternating Box Step-ups
Spiderman Stretch
Air Squats
Moderate Row
Lateral Box Step-ups (20 Seconds Each Side)
Push-up to Down Dog
Air Squats
Faster Row
Light Dumbbell Alternating Box Step-ups
Slow Burpees
Air Squats

Use Low Box For Warmup


Beast Builder (Thrusters) (7 Rounds for reps)

On the Minute x 7:

Minute 1: 115/85
Minute 2: 135/95
Minute 3: 155/105
Minute 4: 155/105
Minute 5: 155/105
Minute 6: 135/95
Minute 7: 115/85

The Thruster is the focus of today’s Beast Builder
Within each minute, you’ll complete one single unbroken set at the listed weight
Once the bar hits the ground, you’ll rest until the next minute begins
In other words, there are a total of 7 sets across the EMOM, where you’ll push for max reps at each
You can use 3 different barbells or change out weights during your rest
Choose your weights based on the following recommendations:
1st Barbell: A weight that you could cycle for 21+ reps unbroken when fresh
2nd Barbell: A weight that you could cycle for 15+ reps unbroken when fresh
3rd Barbell: A weight that you could cycle for 9+ reps unbroken when fresh
Record your total reps at each barbell
Your score will be the sum total of all 7 rounds


Long Haul (Time)

2 Rounds For Time:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

Dumbbell: 50/35
Box: 24"/20"

2 rounds for time through this longer conditioning piece
We expect this workout to take around 15-25 minutes to complete
Choose a weight on the push press that you could complete 25+ reps unbroken when fresh
Within the workout, this should be a weight you can complete in 3 sets max
Use one dumbbell and hold it however is most comfortable for you
This should be a moderate weight that allows you to complete the 30 reps with in 1-3 sets
Stand to full extension on the top of the box and alternate legs every reps (15 Each Side)
These are standard burpees
Just like on the box step-ups, ensure full extension at the top of each rep




Metcon (AMRAP - Rounds)

3 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold
Rest 15 Seconds
30 Seconds Medicine Ball Lateral Climbs

Rest 1 Minute Between Rounds

Working through 3 movements on a running clock in this midline piece
Each round lasts 2 minutes and there is 1 minute of rest between rounds
Round 1: 0:00 - 2:00
Rest: 2:00 - 3:00
Round 2: 3:00 - 5:00
Rest: 5:00 - 6:00
Round 3: 6:00 - 8:00

Try to stay working for as much of the 30 seconds as possible, as we’ll have rest between movements
Choose weights for the first two movements that are challenging, but ones that allow for 30 seconds of straight work
You can stay at the same weights across or build in load each round

See below for video demos of these movements
Kettlebell Russian Twist:
Weighted Superman Hold:
Medicine Ball Lateral Climbs:

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