Aug. 22 - Aug. 26, 2022

Monday   August 22, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  Roll glute - hams & banded trap release

STRENGTH : Deadlifts 3 reps. cap it at 85% of 1 rep. max. this series

METABOLIC CONDITIONING :

5 rounds for time. Done as 3 rounds work - 0ne minute rest - 2 rounds work:

50 Double - Unders

5 D.B. Power Cleans

5 D.B. Front Squats

5 D.B. Push Press

5 Burpees

Tuesday   August 23, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  Roller to Glutes and Hams, Forearm grinders

STRENGTH : Clean Pulls & Clean High Pulls 5 rep. building to heavy. Training for others… refer to last week.

METABOLIC CONDITIONING :

Amrap 16 minutes of:
400m run
15 Hollow Rocks
10 (Chest-to-bar) Pull-ups
5 Ring Dips

Wednesday  “Mash-Up” August 24, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  4 mobility movements. Gather up equipment

For total Reps.:

Amrap 10 minutes of:
40 single arm alternating KB Swings
40 Supine KB Russian twists
40 single arm alternating KB Swings
:40 second plank hold

Amrap 10 minutes of:
200m Odd object carry
200 Meter Row
20 Straddle plate hops (4”/3”)

Amrap 10 minutes of:
15 Knees-to-elbows
15 Med. ball Squat Cleans

*Rest 3 minutes between workouts.

Team Thursday   August 25, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  Roll glute - hams & banded trap release

STRENGTH : Teams of 2 or 3 5 rep. Push Press total.

METABOLIC CONDITIONING :

5 Rounds for time:

2 person Team:

15 Calorie Air Bike (legs only)

Chin-Up bar hang

3 person Team:

10 Calorie Air Bike (legs only and one person at a time)

Chin-Up bar hang (two person)

Friday   August 26, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  Roll glute - hams & banded trap release

STRENGTH : Back Squat 20 reps. use the last two weeks to do better

METABOLIC CONDITIONING :

Death by:
Double-Unders (minute 1 - 10, minute 2 - 15, minute 3 - 20…keep adding 5 every minute)