April 18th - 23rd, 2022
Monday April 18, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : roll posterior chain arm grinders sit & reach
STRENGTH : Clean & Jerk 2 reps. EMOM x 10 minutes adding wt. each set
METABOLIC CONDITIONING :
For time:
Run 400 meters
10 kettlebell swings
10 pull-ups
Run 200 meters
15 kettlebell swings
15 pull-ups
Run 100 meters
20 kettlebell swings
20 pull-ups
Tuesday April 19, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Total Shoulder Banded Ankle
STRENGTH : Push Press 5 - 5 - 3 - 3 - 1 - 1 to @ 90%
METABOLIC CONDITIONING :
For time:
15-12-9 strict ring dips
15-12-9 push-ups
*Complete 21 sit-ups after each set
(looks like 15 - 21 - 12 - 21 - 9 - 21 - 15 - 21 - 12 - 21 - 9 - 21
Wednesday Mash-Up April 20, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For total time -
4 Rounds:
18 Wallballs, 20/14
18 Medicine Ball Squat Cleans 20/14
18 Kettlebell Swings, 53/35
21-15-9 reps of:
Devil Press, 35's/25's
Knees-to-elbows
3 Rounds of:
20 Box Jumps, 24"/20"
15 D.B. Bench Press, 50’s/35’s
*Rest 3 minutes between workouts.
“Team Thursday” April 21, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : roll posterior chain arm grinders sit & reach
STRENGTH : Team Total of best 3 rep Back Squat
METABOLIC CONDITIONING :
21 - 18 - 15 - 12 reps syncronized:
Burpees with “high ten” jump
Med.Ball pass Sit-Ups (reps each)
Friday April 22, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion banded trap release
STRENGTH : Dumbbell Bench Press set a 3 rep. number. week 2 of week 4
METABOLIC CONDITIONING :
For time:
21 deadlifts
21-m handstand walk (Scale = overhead plate lunge)
15 deadlifts
15-m handstand walk (Scale = overhead plate lunge)
9 deadlifts
9-m handstand walk (Scale = overhead plate lunge)
Saturday April 23, 2022 8 - 10am
OPEN GYM – with suggestions
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
♀ 14-lb ball to 9 ft, 55-lb SDHP and press, 20-in box
♂ 20-lb ball to 10 ft, 75-lb SDHP and press, 20-in box