Aug. 1st - Aug. 6th
Monday August 1, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Squat & drive knees out. Banded Ankle
STRENGTH : Back Squat work to a good 1 rep. Back Squat in 15 minutes. ( 2 warm-up sets, the time starts)
METABOLIC CONDITIONING :
Complete as many rounds as possible in 15 minutes of:
12 muscle-ups Scale=6 pull-ups & 6 ring dips)
36 kettlebell swings
♀ 24-kg KB ♂ 32-kg KB
Tuesday August 2, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & banded trap release
STRENGTH : Bench Press work to a good 1 rep. Bench Press in 15 minutes. ( 2 warm-up sets, the time starts)
METABOLIC CONDITIONING :
2008 CrossFit Games Workout B
5 rounds for time of:
5 deadlifts
10 burpees
♀ 185 lb. ♂ 275 lb.
Wednesday “Mash-Up” August 3, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
AMRAP 10 minutes “Cindy”:
5 Pull - Ups
10 Push - Ups
15 Squats
AMRAP 10 minutes:
:30 second L-sit hold
up-hill odd object carry
AMRAP 10 minutes “Annie Ladder”:
10-20-30-40-50…
Double-Unders
Sit-Ups
*Rest 3 minutes between workouts.
Team Thursday August 4, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams & banded trap release
STRENGTH : For Time : 10 rounds of 10 deadlifts (135#/95#) 5 sets each partner alternating for time
METABOLIC CONDITIONING :
"modified Nancy"
5 Rounds for time as a team of:
200m run
15 Overhead Squats, 95/65
each round = one runs & one overhead squats - switch when both are done
Friday August 5, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Total Shoulder & Side Lunge and hold
STRENGTH : Strict Shoulder Press 3 reps. E.M.O.M. x 10 at last weeks 3 rep. number (90% of 3 rep. max.)
METABOLIC CONDITIONING :
Death by:
Calories, Rower (minute 1 - 1 Cal., minute 2 - 2 Cal…)
Saturday August 6, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!