April 10th - 16th, 2023
Monday April 10, 2023
Warm up!
2 Rounds for quality
1:00 single under jumps
8 DB strict presses with light weight, increase for 2nd round
4/4 World’s greatest stretch
8 Hips down push ups
Then: :30 standing calf stretch each side
STRENGTH : Work to your best 2 rep. Push Press, compare to March 25th
METABOLIC CONDITIONING :
For Time:
5 Rounds of 30 double-unders/60 single unders & 10 push-ups
5 Rounds of 20 double-unders/40 single unders & 15 push-ups
CASH OUT (Optional)
Accumulate 50 Hollow body rocks
1:00 scorpion stretch on each side
Tuesday April 11, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
8 Goblet squats
8 KB Swings with light to moderate weight
8 Glute bridges
25’ Right arm DB Overhead walk (moderate weight, slow!)
25’ Left arm DB Overhead walk (moderate weight, slow!)
Then:
:30 banded wrist stretch each side
:30 couch stretch each leg
STRENGTH : 5 rep. Front Squat
METABOLIC CONDITIONING :
3 rounds for time of:
Row 1,000 meters/750 meters if split time is greater than 2:30/500m
30 single dumbbell hang clean and jerks (5 reps. per arm max.)
30 single arm KB swings alternating (eye level)
♀ 35-lb DB ♂ 50-lb DB
RECOVERY (Optional)
2:00 cool down easy bike, walk, row
1-2 Rounds
1:00 seal stretch
1:00 puppy dog stretch
1:00 supine twist each side
Wednesday “Mash-Up” April 12 , 2023
Warm up!
2:00 row/bike/ski
2 Rounds
8 Sampson stretch
8 Banded presses
8 Box or bench dips
8 Scapular Pull ups
Then: 1:00 quadruped wrist stretch
Warm up weights for lunges and shoulder to overhead
Complete 3-4 pull ups/ring rows between warm up sets and build to Chest to bar
METABOLIC CONDITIONING :
AMRAP 9 minutes:
2 Front Rack Lunge Steps, (155/105)(135/95)(125/75)(95/65)
2 Shoulder-to-Overhead, (155/105)(135/95)(125/75)(95/65)
4 Front Rack Lunge Steps,
4 Shoulder-to-Overhead,
6 Front Rack Lunge Steps,
6 Shoulder-to-Overhead,
etc, etc, etc...
AMRAP 9 minutes of:
2 Chest-to-bar Pull-ups/Jumping C2B/Pull ups
2 Ring Dips
4 Chest-to-bar Pull-ups
4 Ring Dips
6 Chest-to-bar Pull-ups
6 Ring Dips
etc., etc., etc…
AMRAP 9 minutes of:
10 Cal. AirBike
10 AbMat sit ups
12 Cal. AirBike
12 AbMat sit ups
14 Cal. AirBike
14 AbMat sit ups
etc., etc., etc…
*Rest 4 minutes between workouts.
TEAM THURSDAY April 13, 2023
Warm up:
2:00 bike/row/ski/jog
2 Rounds for quality
2 Inch worms with short hold in seal pose and down dog
8 air squats
8 push ups
8 box step ups
8 dead bugs
TEAM STRENGTH : Bench Press 20 minutes to work to a heavy 5 reps.
TEAM METABOLIC CONDITIONING :
For time:
100 Wall ball shots
100 Russian twists with wall ball
100 Box step overs with wall ball
400m run with wall ball - each partner 200m
Partition work as desired. One partner works at a time (okay to use 2 different balls)
Teams of 3, 2 partners shadow.
All members of team complete run, switch ball at 200m
CASH OUT (Optional)
Tabata: Alternate every :30 interval Sit ups and Plank Shoulder taps
Friday April 14, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
4/4 World’s greatest stretch
8 PVC pass throughs
8 Russian twists with light weight
8 PVC Overhead squats
Then:
:30 Banded ankle stretch each side
:30 Right and Left Scorpion with arm at 45 degree angle (think position of OHS)
STRENGTH : Snatch Balance. 15 minutes build to a quality 2 reps. Refer to April 4th
METABOLIC CONDITIONING :
Death by Toes to Bar
Every minute: starting at 1, increase by 1 rep until cannot complete reps within the minute.
May switch to Toes to Kettlebell
Saturday April 16, 2023 8 - 10am
OPEN GYM