August 8 - August 13, 2022
Monday August 8, 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. start of a series so 60% of 1RM is a good start number
METABOLIC CONDITIONING :
Complete as many rounds as possible in 12 minutes of:
20 AbMat sit-ups
10 left-arm dumbbell snatches
10 right-arm dumbbell snatches
♀ 35-lb DB ♂ 50-lb DB
Tuesday August 9, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Squat & drive knees out. Banded Ankle
STRENGTH : Back Squat 20 reps. start of a series so 60% of 1RM is a good start number
METABOLIC CONDITIONING :
21-18-15-12-9-6 reps for time of:
Box jumps / steps
Push-ups (+ is ring push ups)
♀ 20-in box ♂ 24-in box
Wednesday “Mash-Up” August 10, 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: 400m Run & 20 Double dumbbell Deadlifts
AMRAP 10 minutes: 200m Odd object carry & 20 Squat Thrusts
AMRAP 10 minutes: 200m Run & 20 Kettlebell swings
*Rest 3 minutes between workouts.
Team Thursday August 11, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams & banded trap release
STRENGTH : Team Total (2’s or 3’s) single Dumbbell Push press do-able for both shoulders.
METABOLIC CONDITIONING :
For Reps. in 6 minutes (3 minutes each)
Echo Bike calories
Sand bag or slam ball over alternating shoulders
rest 2 minutes
For Reps. in 4 minutes (2 minutes each)
Echo Bike calories
Sand bag or slam ball over alternating shoulders
rest 1 minutes
For Reps. in 2 minutes (1 minute each)
Echo Bike calories
Sand bag or slam ball over alternating shoulders
Timer Interval are 0-6, 8-12, 13-14
Friday August 12, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams & banded trap release
STRENGTH : Deadlifts 5 reps. cap it at 75% of 1 rep. max. this series
METABOLIC CONDITIONING :
METABOLIC CONDITIONING :
Death by:
Wall Ball (minute 1 - 1 wall ball., minute 2 - 2 wall ball…)
Saturday August 13, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!