Nov. 27 - Dec. 2, 2023
MONDAY NOVEMBER 27, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 bootstrappers
8 banded rows
8 banded good mornings
8 push ups
STRENGTH: 15 minutes to establish a 4 rep. Bench Press (Nov.16)
METABOLIC CONDITIONING :
4 Rounds for time of:
10 alternating Bag over the shoulder cleans
500m row
TUESDAY NOVEMBER 28, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 Snatch grip PVC Romanian Deadlifts
8 Alternating lunges
8 Scap only pull ups
1:00 each side scorpion stretch with arm at 45 degree angle - warm up for overhead position
STRENGTH : 15 minutes to develop a 3 rep. quality Power Snatch (take a good set-up between reps.) Nov. 17
METABOLIC CONDITIONING :
5 Rounds for time:
20 single DB overhead Lunges (10 per arm)
20 AbMat Sit-ups or GHD
10 Strict pull ups
WEDNESDAY “Monster Mash-Up” NOVEMBER 29, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 kettlebell singes
10 goblet squats
10 single arm KB presses
10 arch-hollow swings
10 hips down push ups
Warm up DB Deadlift, hang clean and push jerks
METABOLIC CONDITIONING :
AMARAP 9 minutes of:
1 round of Cindy (5 push-ups - 10 Pull-Ups - 15 Air Squats)
1 round of DB “DT” (12 DB deadlifts - 9 DB hang cleans - 6 DB push jerks
♀ 35-lb DBs ♂ 50-lb DBs
AMRAP 9 minutes of:
20 calories rowing
10 burpees over the rower
AMRAP 9 minutes of:
5 Goblet squats
10 kettlebell swings 53/35
35 double-unders
rest 4 minutes between each round
TEAM THURSDAY NOVEMBER 30, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Inch worms with seal & down dog
8 Alternating box step ups
8 Bootstrappers
8 Deadbugs
1:00 banded trap stretch
TEAM STRENGTH : 15 minutes to establish a 3 rep. Deadlift Nov.20
TEAM METABOLIC CONDITIONING :
4:00 on/1:00 off x 5
200ft tag team farmer's carries - heavy!
15 synchro box jumps
10 partner wall ball sit ups
*Complete as many rounds and reps as a team. Continue where you leave off after each break.
*Farmer carry 25' down and back, one partner goes at at a time, alternate every 50'
*Synchro box jump, show control at the top of box before starting next rep.
*Feet touching. Wall ball passes overhead, pass to partner.
FRIDAY DECEMBER 1, 2023
Warm up!
2:00 Run/Bike/Row
2 Rounds for quality
8 air squats/8 goblet squats 2nd round
8 banded presses
8 banded good mornings
8 Russian twists
Then: :30 banded wrist stretch each side/:30 ankle stretch each side
STRENGTH: 20 minutes to establish a 1 rep. Squat Clean - proper set-up. (Nov. 21)
METABOLIC CONDITIONING :
Every 2 minutes until the required repetitions cannot be completed in the given time:
40 Double Unders
2 GHD sit ups or 4 Abmat sit ups
40 Double-Unders
4 GHD sit ups or 6 Abmat sit ups
continue adding 2 sit ups per round.
SATURDAY DECEMBER 2, 2023
OPEN GYM 0800 - 1000