Aug. 7th - 12th, 2023
Monday AUGUST 7, 2023
Warm up!
2:00 RUN!
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: up to 15 minutes to work on / establish a 5 rep. Squat Snatch (technique, mobility and quality)
METABOLIC CONDITIONING :
Nancy
5 rounds for time of:
400-m run
15 overhead squats
♀ 65 lb ♂ 95 lb
TUESDAY AUGUST 8, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Inch worms with seal and down dog
8 Banded good mornings
8 Banded presses
8 Glute bridges
1:00 banded trap stretch
STRENGTH : Deadlift 2 reps. (refer to July 28) this is a go for heavy cycle
METABOLIC CONDITIONING :
Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry
WEDNESDAY “Mash-Up” AUGUST 9, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 PVC Pass through
10 Hips down push ups
10 Goblet squats
10 Arch/hollow swings
Then: Warm up thruster, power cleans, and pull ups
METABOLIC CONDITIONING :
Timer 0 - 8 minutes do 21-15-9 reps for time of:
Thrusters, 95/65
Bar-facing Burpees
Timer 8 - 16 minutes do 21-15-9 reps for time of:
Power Clean, 95/65
Bar-facing Burpees
Timer 16 - 24 minutes do 21-15-9 reps for time of:
Chest-to-bar Pull-ups
Bar-facing Burpees
*Rest is your finish in the 8 minute window
TEAM THURSDAY AUGUST 10, 2023
Warm up!
2:00 bike/job/row/ski
2 Rounds for quality
8 banded presses
8 air squats
8 push ups
8 arch/hollow swings
TEAM STRENGTH: 15 minutes to establish a team total 3 rep. Thruster (refer to July 31)
TEAM METABOLIC CONDITIONING :
24:00 EMOM
Teams of 2-3 people
Rotate Stations every 2:00 minutes/1:30 work/:30 transition time.
Max effort on each movement, keep track of reps/calories
One partner works at a time, You-go-I-go
2 Rounds
Station 1) Max calories Echo Bike or Ski Erg
Station 2) Tire flips outside!
Station 3) Burpee box get overs - one partner at a time
Station 4) Toes to bar or V-ups
*Record total reps for each movement
CASH OUT (Optional)
3-4 Rounds for quality
:30 hollow hold
:30 arch hold
:30 rest
FRIDAY AUGUST 11, 2023
Warm up!
*New format
2 Rounds for quality
1:00 single unders/double unders 2nd round
4/4 World’s greatest stretch
4/4 Single arm DB strict Press
8 Russian twists
Then:
2x :30 calf stretch each side
STRENGTH : 15 minutes to establish a 1 rep. Push Press (refer to August 1)
METABOLIC CONDITIONING :
Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders
♀ 35-lb DBs ♂ 50-lb DBs
SATURDAY AUGUST 12, 2023
0800 - 1000 OPEN GYM