May 15th - 20th, 2023
Monday May 15, 2023
Warm up!
2:00 RUN!
2 Rounds for quality
8 PVC good mornings
8 air squats
8 hips down push ups
8 arch/hollow swings - Pull ups in 2nd round
STRENGTH : In 10:00 establish a 5 rep. double dumbbell deadlift (refer to May 8).
METABOLIC CONDITIONING :
2 Rounds of:
800m Run at 7-8/10 pace
4x
5 pullups/ring rows
10 push ups
15 airsquats
OR
2x
10 pull ups/ring rows
20 push ups
30 airsquats
Rest 2:00
*Longer running distances this week with the added pullup/push up/airsquat rounds.
*If you are doing Half Murph, Do Half distance on run.
*If your first round (without rest) takes >10:00 half the distance for second round.
*If you used an empty vest last week, add 5-10# this week if you plan to do Murph in a vest.
RECOVERY (Optional)
2:00 cool down
10 thoracic rotations each side
1:00 scorpion right
1:00 scorpion left
1:00 saddle stretch
Tuesday May 16, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
4/4 World’s greatest stretch
8 2 DB Deadlifts - increase weight each round
4/4 Single Arm DB high pull
8 DB Russian twists
Then: 1:00 quadruped wrist stretch
STRENGTH : 15 minutes to establish a 1 rep. touch and go single dumbbell Clean each side. (refer to May 9th)
METABOLIC CONDITIONING :
For Time:
21-15-9
Calories row
Power Cleans (135/95)(95/65)
CASH OUT:
Accumulate 50 V-ups/Tuck ups
Wednesday “Mash-Up” May 17 , 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 PVC Pass through
10 PVC overhead squats
10 Box or bench dips
10 Barbell strict presses
10 Barbell overhead squats
Then: Warm up to squat snatch weight
METABOLIC CONDITIONING :
A.M.R.A.P. 10 minutes of:
40 Single-unders
4 Squat Snatches, 60% 1RM
A.M.R.A.P. 10 minutes of:
20/15 Calories AirBike
15 Burpees
A.M.R.A.P. 10 minutes of:
5 Ring Dips
Dumbbell Push Press, 50's/35's
*Rest 4 minutes between workouts.
Team Thursday May 18, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Inch worms with seal and down dog
8 Banded press
8 Banded good mornings
8 Box step ups
STRENGTH : Work to your best 10 rep. Push Jerk (MetCon style - touch and go - Compare to May 1)
TEAM METABOLIC CONDITIONING :
For time:
1000m row
50 Push Jerks
100 Box jump overs
50 Deadlifts
1000m row
Partition as needed. One partner works at a time. If team of 3, one partner shadows.
One barbell weight based off of the Push Push jerk weight should be able hold large sets (10 reps). Each partner can have their own barbell or match up with someone of similar ability and use one barbell.
CASH OUT (Optional):
Team Abs Tabata - Each Team Picks 2 Ab exercises - Alternate each :30 for 4:00
Friday May 19, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
:30 single under jumps
8 Air squats
8 PVC good mornings
4/4 Single arm DB presses
8 glute bridges
STRENGTH : Single arm Dumbbell Snatch. 5 reps each arm for quality. 15 minutes
METABOLIC CONDITIONING :
4 x 3-minute rounds of:
15 wall balls
15 Abmat sit ups or GHD situps
Max double unders or single unders in remaining time
Rest 2 minutes between rounds.
*Record number of jumps each round for a total
Saturday May 20, 2023 8 - 10am
OPEN GYM