May 6th - 11th, 2024

Monday May 6th, 2023

Warm up!

2:00 RUN!
2 Rounds for quality
8 banded presses
8 air squats
8 hips down push ups
8 arch/hollow swings

Then: 2:00 stretch what you need for the overhead squat position!

STRENGTH: 15 minutes to develop 2 rep. QUALITY Drop Snatch (April 22)

METABOLIC CONDITIONING : MURPH prep. Week 2

4 Rounds of:
400m Run at 7/10 pace
2x
5 pull ups/ring rows
10 push ups
15 airsquats

OR

1x
10 pull ups/ring rows
20 push ups
30 airsquats

Then:
400m Run at 7/10 pace

Rest 2:00

*If your first round takes >8:00 do half the running/rowing/biking distance for the following rounds. This should take between 23:00-28:00 maximum.

*If you plan to do Murph in a vest, bring the vest you want to use EMPTY. Getting the feeling for the constrictive nature of the vest while working out.

*If you are doing Half Murph, Do Half distance on run/row/bike

Tuesday May 7th, 2024

Warm up!

2:00 run/bike/row
2 Rounds for quality
8 bootstrappers
8 PVC pass throughs
8 Barbell Deadlifts
8 Arch/hollow swings
8 glute bridges

1:00 banded trap stretch

STRENGTH : 20 minutes to establish a 2 rep. Deadlift (April 23)

METABOLIC CONDITIONING :

For time:
21-15-9
Deadlifts @60% of your 2 rep
Toes to bar/Knee raises

WEDNESDAY “Monster Mash-Up” May 8th, 2024

Warm up!
2:00 row/bike/ski
1 Round
1:00 single unders!
10 Airsquats
10 Hips down push ups
10 Barbell top down RDLs
10 Barbell front squats
10 Bench dips

Warm up power clean weight.

METABOLIC CONDITIONING :

AMRAP 7 minutes of:
100m Run
7 Burpees
7 Ring Dips

AMRAP 7 minutes of:
7 Power Clean, 185/135
70 Single-unders after each set

AMRAP 7 minutes of:
7 Double DB squat-jumps
7 Barbell Roll outs


*Rest 4 minutes between workouts.

TEAM THURSDAY May 9th, 2024

Warm up!

2:00 bike/ski/row

2 rounds
4 Inch worms with seal and down dog
8 Barbell strict press
8 Air squats
8 Hollow rocks

SKILL WORK: Handstand work - Wall Walk!
Going to work on skills for getting upside down, working on wrist flexibility and strength and wall walks.

Eccentric wrist flexion: 3 sets x 6 reps each side with 2.5-8#
Have wrist issues? This will help with flexibility and strength. Stay light and focus on the stretch as the hand lowers. Use your opposite hang to lift the hand up.. should not be a curl!

15:00
Start at beginning of progression. If you can complete 3 Rounds as written of each exercise, progress to the next step.

Feet up wall
2-3x Feet against wall, press into down dog, Walk feet up 1-2 steps (as high as comfortable) and back down to start position. Must hold plank position with hands.

Half wall walk
2-4x Feet against wall, press into down dog, Walk feet up 1-2 steps (as high as comfortable) then 2 walks with hands as high as comfortable - about half wall walk

Wall walk with Hold
2-4x Full Wall walk all the way up hold :02 and down
*Increase reps and speed up and down

TEAM METABOLIC CONDITIONING :

Quarterfinals Workout 2: Team!

Time cap: 20 minutes

3 rounds for time:
50 wall-ball shots
50 lateral burpee box jump-overs

Rx

♀ 14-lb ball to a 9-foot target, 20-inch box
♂ 20-lb ball to a 10-foot target, 24-inch box

Scaled

♀ 10-lb ball to a 9-foot target and 20-inch box
♂ 14-lb ball to a 10-foot target, 24-inch box

*Teams of 2. Partition as desired.

FRIDAY May 10th , 2024

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats/2nd round 8 goblet squats
8 Banded presses
8 Banded good mornings
8 Banded bent over rows

Then: :30 Front Rack stretch each side

STRENGTH : 15 minutes to work on squat clean mechanics and technique.

Build to that 1 rep. with good form. Each week add # and drop the reps, building towards a heavy 1RM. (April 26)

METABOLIC CONDITIONING :

3 rounds for time of:
10 heavy bag / ball over the shoulder cleans (alternating)
15/21-calorie Echo bike
20 back step lunges

SATURDAY May 11th, 2024

OPEN GYM 0800 - 1000