August 15 - August 20, 2022
Monday August 15, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : Snatch Pulls & Snatch High Pulls 5 rep. building to heavy. Training for others…
METABOLIC CONDITIONING :
21-18-15-12-9-6-3 reps for time of:
Box jumps
Ring push-ups
Rx. = ♀ 20-in box ♂ 24-in box
Tuesday August 16, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Total Shoulder & Side Lunge and hold
STRENGTH : Strict Shoulder Press 2 reps. at your previous 1 rep.
METABOLIC CONDITIONING :
42-30-18 reps of:
Double Unders
21-15-9 reps of:
Dumbbell Clean Pull
(42 & 21, 30 & 15, 18 & 9)
Wednesday “Mash-Up” August 17, 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:
12 Wallballs, 20/14
12 Power Cleans, 95/65
Amrap 10 minutes of:
100 m sprint
5 Push Jerks, 185/135
Amrap 10 minutes of:
500m Row
50 AbMat Sit-ups
*Rest 3 minutes between workouts.
Team Thursday August 18, 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. up to 70% of 1RM depending on how your 60% went
METABOLIC CONDITIONING :
Bike to Work
Team for time:
40 toes-to-bars (total - done 10 each alternating)
4-mile bike (done 1 mile each alternating)
30 pull-ups (done 5 each alternating)
6-mile bike (done 1 mile each alternating)
Friday August 19, 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 20 reps. up to 70% of 1RM depending on how your 60% went
METABOLIC CONDITIONING :
Complete as many rounds as possible in 12 minutes of:
7 calories row
14 Bag/Ball over alternating shoulder
Saturday August 20, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!