Aug.29th - Sept.2nd, 2022

Monday   August 29, 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 5 reps. set a 5 rep. number to improve on this series

METABOLIC CONDITIONING :

5 rounds for time of:

20 jumping jacks
15 dumbbell hang power cleans
10 dumbbell push presses

♀ 35-lb DBs ♂ 50-lb DBs. Scaled & 55+ Masters♀ 20-lb DBs ♂ 35-lb DBs

Tuesday   August 30, 2022

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

MOBILITY :  Roll glute - hams & banded trap release

STRENGTH : Deadlifts 2 reps. E.M.O.M. x 10 minutes (40%-50%-60%-70%-80% & 90% x 5)

METABOLIC CONDITIONING :

Complete as many rounds as possible in 115 minutes of:

200-m run
10 pull-ups

200-m run
5 ring dips

Wednesday  “Mash-Up” August 31, 2022

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

MOBILITY :  4 mobility movements. Gather up equipment

For total time.:

AMRAP 10
10 Hang Power Snatch
15 Squat Jumps
25 Double-unders


AMRAP 10
400m Run
20 Knees-to-elbows
20 False Grip Ring Rows

AMRAP 10
20 cal. Row
20 Rolling Get-Ups

*Rest 3 minutes between workouts.

Thursday   September 1, 2022

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

MOBILITY :  Roller to Glutes and Hams, Forearm grinders

STRENGTH : Power Clean for training no more then 20 minutes no set or rep. expectations get good!!!

METABOLIC CONDITIONING :

"Team Annie"

50-40-30-20-10 rest exactly one minute 10-20-30-40-50 of:

Double-unders
Sit-ups

one team member starts D.U. - one starts Sit-Ups. Switch when both are finished. Both members do all of the reps.

Friday   September 2, 2022

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

MOBILITY :  Roll glute - hams & banded trap release

STRENGTH : Push Press 3 - 3 - 3 - 3 - 3 (50%-60%-70%-80%-90%)

METABOLIC CONDITIONING :

8 Rounds for time of:
8 Box Jumps, 24"/20"
8 Knees-to-elbows