April 1st - 6th, 2024
MONDAY APRIL 1st, 2024
Warm up!
2:00 row/bike/ski
2 Rounds for quality
8 bootstrappers
8 banded presses
8 banded good mornings
8 scap only pull ups
STRENGTH : 15 minutes to establish a 4 rep. single dumbbell Strict Press each arm (# is what both arms can do) (March 18)
METABOLIC CONDITIONING :
For time of:
Calorie row 21 - 18 - 15 - 12
Burpee pull-ups 7 - 6 - 5 - 4
*Pull-up bar 6 inches from fingertips with arms overhead.
TUESDAY APRIL 2nd, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
:30 single unders/:30 double unders 2nd round
8 air squats
8 single arm DB high pulls
8 glute bridges
8 single arm DB presses
STRENGTH : 20 minutes to establish a 5 Rep. Back Squat
METABOLIC CONDITIONING :
For time:
30 Double DB Deadlifts (50/35)
60 Double-Unders / Double-Single combo/Single unders
30 Double DB front squats
60 Alternating DB snatch
WEDNESDAY “Monster Mash-Up” APRIL 3rd, 2024
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 PVC pass throughs
10 Air squats
10 Arch/hollow swings
10 Empty barbell front squats
10 Empty barbell presses
Then: Warm up squat clean thruster
METABOLIC CONDITIONING :
AMRAP 6 minutes ascending the ladder (1 - 2 - 3 - 4…) of:
Bar Muscle-ups (C2B / Pull-Ups)
Squat Clean Thruster, 135/95
AMRAP 6 minutes of:
30 Ball Slams
20 Sit - Ups
10 Handstand Push-ups (Pike position or on Box)
AMRAP 6 minutes of:
12 Calories Air Bike
12 Kettlebell Swing, 70/53
*Rest 4 minutes between workouts
TEAM THURSDAY APRIL 4th, 2024
Warm up!
2:00 bike/ski/row
2 rounds
4 Inch worms with seal and down dog
8 Banded pass throughs
8 Banded good mornings
8 Dead bugs
1 Light Turkish get up each arm
SKILL : Toes to Bar Strength/Kipping Progression
3 Rounds for Quality
6 PVC Banded lat pull downs hold :03 at bottom
Rest :30
3 Strict Toes to Bar or 6 Pike ups - lower slowly
Rest :30
6 Arch/hollow swings - keep a tight body position work on timing
Rest :30
6 Kipping knee raises or toes to bar - goal is to link them together work on timing
Rest 1:00
TEAM METABOLIC CONDITIONING :
20:00 E2MOM
Teams of 2-3 people
Station 1) Calories ski erg
Station 2) Sled push - switch partners every 50’ (down and back)
Station 3) Calories C2 bike erg
Station 4) Turkish get ups
*Record total reps for each movement
*Rotate Stations every 2:00 minutes/1:30 work/:30 transition time.
*Max effort on each movement, keep track of reps/calories
*One partner works at a time, You-go-I-go
FRIDAY APRIL 5th, 2024
Warm up!
2:00 Row/Ski/Bike
2 Rounds
8 bootstrappers
8 hips down push ups
8 Samson stretches
8 Medicine ball chest slams
STRENGTH : 15 minutes to establish a 2 or 1 rep. Bench Press. (March 22)
METABOLIC CONDITIONING :
For time:
1,000-meter row
10 Wall Balls
750-meter row
10 Wall Balls
500-meter row
10 Wall Balls
SATURDAY APRIL 6th, 2024
OPEN GYM 0800 - 1000