AUG. 21st - 26th, 2023
MONDAY AUGUST 21, 2023
Warm up!
2:00 Row/Run/Bike/Ski
2 Rounds for quality
8 goblet squats
4/4 single arm press with KB
8 scap only pull ups
8 Russian twists with KB
STRENGTH: 15 minutes to establish 2 rep. Thruster (refer to Aug. 10)
METABOLIC CONDITIONING :
Complete as many rounds as possible in 20 minutes of:
Row 300 meters
3 rope climbs , 15 ft or Rope pull to standing
TUESDAY AUGUST 22, 2023
Warm up!
2 Rounds for quality
1:00 single under jumps/ 2nd minute double unders
4 Inch worms with seal and down dog
8 Banded pull aparts
8 KB Romanian DLs
8 Push ups
STRENGTH : Establish a 3 rep. Bench Press for a heavy four cycles (Aug. 15)
METABOLIC CONDITIONING :
For time:
100 double-unders
50 AbMat sit-ups
50-ft handstand walk -or- 1 minute plank hold
50 AbMat sit-ups
100 double-unders
WEDNESDAY “Mash-Up” AUGUST 23, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 Banded good mornings
10 Scap only pull ups
10 Bootstrappers
10 Box or bench dips
Then: Warm up the deadlift and DB Bench Press
METABOLIC CONDITIONING :
AMRAP 9 minutes of:
10 Goblet Squats
5 Strict Pull-ups
AMRAP 9 minutes of:
2 Deadlifts, 70% 1RM
5 Strict Ring Dips
AMRAP 9 minutes of:
5 D.B. Bench Press (70%)
15 second L-sit or L-sit leg raises
*Rest 4 minutes between workouts.
TEAM THURSDAY AUGUST 24, 2023
Warm up!
2:00 Bike/Row/Ski — pick the machine you’ll do in the workout!
2 Rounds for Quality
4/4 World’s greatest stretch
8 Alternating Front Rack rotations with barbell
8 Barbell front squats
8 Glute bridges
Then: 1:00 bottom of the squat hold, can use support
Can move around, stretch into hips and calves
TEAM STRENGTH: 1 rep. Front Squat week 3 (refer to August 14)
TEAM METABOLIC CONDITIONING :
15:00
Teams of 3!
Partner 1: Completes 1 Round of:
10 Hang power cleans (95/65)
10 Shoulder to overhead
Partner 2: Max effort burpees in the time it takes for Partner 1 to complete 1 Round
Partner 3: Rests
*Partner 1 and 2 must work at the same time. If one take a break, the other must too.
*Each partner can have their own barbell
*If there is a team of 2, then each partner will alternate Part 1 and Part 2, both taking a rest for the equal amount of time to complete the round. For example, Partner 1 does barbell, Partner 2 does burpees, this takes 1:00, both rest for 1:00 then Partner 2 does barbell and Partner 1 does box jumps, this takes :50 so rest :50, switch.
*Select a weight that can be completed UB for at least 3 rounds.
FRIDAY AUGUST 25, 2023
Warm up!
2:00 Run!
2 Rounds for quality
8 Air squats
8 Banded press
8 Alternating box step ups
8 Banded pull aparts
STRENGTH : 15 minutes to establish a 1 rep. Push Press (refer to August 11)
METABOLIC CONDITIONING :
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
SATURDAY AUGUST 26, 2023
OPEN GYM 0800 - 1000