AUGUST 12th - 17th, 2024
MONDAY AUGUST 12, 2024
Warm up!
2:00 Row/run/ski/bike
2 Rounds for quality
1:00 single unders/2nd round double unders
8 Samson stretches
8 single arm DB high pulls each side
8 hips down push ups
8 single arm DB strict press each side
STRENGTH : 15 minutes to develop a 3 rep. Touch & Go Dumbbell Snatch per arm. Both ends of DB must touch the ground.
Catch in a “dropped” position. Use July 15th 2 rep. number to get 3 per arm - we’re climbing up…
METABOLIC CONDITIONING :
For time:
40-30-20-10
Medicine-ball cleans
80-60-40-20
Double-unders
Scale is 1/2 number of double unders (if you have them but not this volume) OR same number of single unders.
TUESDAY AUGUST 13, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
4 Inch worm with seal and down dog
8 Banded presses
8 Samson stretches
8 Banded good mornings
8 Glute bridges
Then:
1:00 banded trap stretch
STRENGTH : 20 minutes to establish a 4 rep. Deadlift (July 30)
METABOLIC CONDITIONING :
Complete as many reps as possible in 14 minutes of:
400 m DB farmer carry
30 DB Push Jerks
20 DB Box step ups (24”/20”) (35/20#)
WEDNESDAY “Mash-Up” AUGUST 14, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 airsquats
10 PVC pass throughs
10 alternating lunges
10 PVC snatch grip RDLs
10 hips down push ups
10 PVC behind the neck presses
Warm up the weight for your power snatch and other movements
METABOLIC CONDITIONING :
AMRAP 5 minutes of:
20 Wallball Shots, 20/14’ 20/14#
20 Box jumps 24/20”
AMRAP 5 minutes of:
15 Power Snatch, 95/65
10 Lateral burpee over bar
AMRAP 5 minutes of:
Run up “the hill”
30 AbMat sit-ups
Rest 3:00
TEAM THURSDAY AUGUST 15 , 2024
Warm up!
2:00 run/bike/ski/row
2 rounds
8 bootstrappers
8 banded passthrough
8 banded press
8 banded good morning
2 Rope pull to standing
SKILL : 15 min. Rope Climb!
Follow progression/stations listed in gym.
TEAM METABOLIC CONDITIONING :
15:00 AMRAP
Partner 1: 25/20 cal bike
Partner 2: Works through AMRAP
5 Power cleans (135/95)
10 Pull ups
15 Box jump overs
*Alternate continue where partner leaves off
FRIDAY AUGUST 16, 2024
Warm up:
2:00 run/row/bike/ski
2 Rounds for quality
4 Inch worms with seal and down dog
8 Samson stretches
8 air squats
8 hips down push ups
8 deadbugs
STRENGTH : 20 minutes to establish a 2 rep. Bench Press to use in a 5 week series. (Aug.9)
METABOLIC CONDITIONING :
12 rounds for time of:
200-meter sprint
1 minute plank (scale = :30 seconds)
SATURDAY AUGUST 17, 2024
OPEN GYM 0800 - 1000