Aug. 28th - Sept. 2nd, 2023
MONDAY AUGUST 28, 2023
Warm up!
2:00 Run/Bike/Row/Ski
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
2:00 foam roll and mobilize hips, shoulders, ankles - any area you need for your snatch mobility!
STRENGTH: 15 mins. to work on / establish a 2 rep. Squat Snatch (technique, mobility and quality) August 17
METABOLIC CONDITIONING :
10 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
♀ 30-lb. DBs ♂ 45-lb. DBs
TUESDAY AUGUST 29, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Sumo stance Inch worms (walk out and back)
8 Kettlebell swings - light/medium weight
8 Bootstrappers
8 Hips down push ups
STRENGTH : 15 minutes to establish a 5 rep. Sumo Deadlift (compare to your 5 rep. conventional)
METABOLIC CONDITIONING :
For time:
1,000-meter row
Then, 5 rounds of:
15 push-ups
25 KB swings (overhead)
WEDNESDAY “Mash-Up” AUGUST 30, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 Banded presses
10 Banded good mornings
10 Arch/hollow swings
10 Pike Handstand push ups
1 Round
10 Barbell Romanian DL
10 Barbell Front Squats
10 Barbell Strict Press
Then: Warm up to your 50% Squat Clean and a Jerk - plan your weights for the workout.
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
5 Toes-to-bar
3 Ring Dips, strict
1 Power Clean (70%)
Amrap 7 minutes of:
5 Strict HSPU/Box HSPU
2 Box Jumps, 30"/24"
1 Squat Clean (60%)
Amrap 7 minutes of:
3 Wall Walks
2 Clean & Jerks (50%)
100m Run up hill and back
*Rest 5 minutes between workouts.
TEAM THURSDAY AUGUST 31, 2023
Warm up!
2 Rounds for quality
1:00 single unders/1:00 Crossover single unders
8 KB goblet squats
4/4 Single arm press with KB
8 glute bridges
4/4 single arm thrusters with KB
TEAM STRENGTH: 15 minutes to establish team 1 rep. Thruster total (refer to Aug. 21)
TEAM METABOLIC CONDITIONING :
For Time:
In teams of 2 complete the following:
800m run
100 Wallballs
100 Box jumps
100 Abmat sit ups
100 Crossover Single unders!! Or 200 Single unders
*One partner works at a time. Other partner rests. Partition work as desired.
*If a team of 3, 2 partners shadow
FRIDAY SEPTEMBER 1, 2023
Warm up!
2:00 Row!
2 Rounds for quality
4/4 World’s greatest stretch
4/4 Single Arm DB Strict Press
8 Goblet squats
8 Russian twists
STRENGTH : 15 minutes to establish a 5 rep. Push Jerk (no press-outs)
METABOLIC CONDITIONING :
For total time:
Row 1500 meters - rest is equal time to row
Row 1000 meters - rest is equal time to row
Row 500 meters
SATURDAY SEPTEMBER 2, 2023
OPEN GYM 0800 - 1000