AUG. 14th - 19th, 2023
Monday AUGUST 14, 2023
Warm up!
2:00 Bike/Row/Ski — pick the machine you’ll do in the workout!
2 Rounds for Quality
4/4 World’s greatest stretch
8 Alternating Front Rack rotations with barbell
8 Barbell front squats
8 Glute bridges
Then: 1:00 bottom of the squat hold, can use support
Can move around, stretch into hips and calves
STRENGTH: 2 rep. Front Squat week 3 (refer to August 3)
METABOLIC CONDITIONING :
Complete as many meters as possible in 18 minutes on a machine of your choice:
Bike
Row
Ski Erg
TUESDAY AUGUST 15, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Inch worms with seal and down dog
8 Banded pull aparts
8 KB Romanian DLs
8 Push ups
STRENGTH : Establish a 5 rep. Bench Press for a heavy four week cycle
METABOLIC CONDITIONING :
Complete as many rounds as possible in 10 minutes of:
30-second L-sit from the floor or L-sit raises
10 odd-object cleans (alternating / not over the shoulder)
Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.
WEDNESDAY “Mash-Up” AUGUST 16, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 DB deadlifts
10 DB strict presses
10 Box or bench dips
10 DB Front squats
Then: Warm up DB Clean and Jerks, Devil’s Press, and Front Squats
Start with a moderate weight and then do one set of 3 of each movement with working weight
METABOLIC CONDITIONING :
AMRAP 9 minutes of:
Half way up the hill DB Farmer's Carry, 50's/35's
20 D.B. Clean & Jerks (same DB’s)
AMRAP 9 minutes of:
7 Devil’s Presses 50/35
7 DB Front Squats
AMRAP 9 minutes of::
15 Dips or 3 Ring Muscle ups
100 Single-Unders
max. Handstand or Plank Hold (1 rep for each second)
rest 4 minutes between each
TEAM THURSDAY AUGUST 17, 2023
Warm up!
2 Rounds for quality
8 air squats, pause in the bottom
8 PVC pass throughs
8 Snatch grip PVC Romanian Deadlifts
8 PVC overhead squats
8 Scap only pull ups
2:00 foam roll and mobilize hips, shoulders, ankles - any area you need for your snatch mobility!
TEAM STRENGTH: 15 mins. to work on / establish a 3 rep. Squat Snatch (technique, mobility and quality) August 7
TEAM METABOLIC CONDITIONING :
As a team of 2 or 3 complete the following (second number is for teams of 3):
60/90 Calorie bike
50/75 Hang power cleans (95/65)
40/60 Pull ups
30/40 Toes to bar or V-ups
20/30 Push press @same weight as cleans
10/15 Rope pull to standing or Rope climb (if proficient!)
*Each partner can have their own barbell
*Teams of 3 will take a little longer!
CASH OUT (Optional)
3-4 Rounds for quality
:30 hollow hold
:30 arch hold
:30 rest
FRIDAY AUGUST 18, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 Bootstrappers
8 Hips down push ups
8 Banded good mornings
8 Russian twists
STRENGTH : Deadlift 1 reps. (refer to Aug. 8) this is a go for heavy cycle / your best!
METABOLIC CONDITIONING :
6 rounds for time of:
24 squats
24 push-ups
24 walking lunge steps
Run 400 meters
SATURDAY AUGUST 19, 2023
OPEN GYM 0800 - 1000