SEPT. 11th - 16th, 2023
MONDAY SEPT. 11, 2023
Warm up!
2:00 RUN!
2 Rounds for quality
4/4 World’s greatest stretch
8 PVC good mornings
8 alternating lunges
8 Scap only pull ups
Then: 2x :30 banded wrist stretches
STRENGTH: 15 minutes to establish a 5 rep. Power Clean “touch & go”
METABOLIC CONDITIONING :
AMRAP 20 minutes of:
400m Run
3 Rope Climbs, 15 ft./Pull to standing/6 strict pull ups
20 goblet lunges
10 Toes-to-bar
TUESDAY SEPTEMBER 12, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
8 Banded press
8 Sampson stretch
8 Banded pull aparts
STRENGTH : 15 minutes to establish a 3 rep. Push Jerk (no press-outs) Sept. 1
METABOLIC CONDITIONING :
"SQT"
3 Rounds for time of:
10 Ground to Overhead (snatch or clean & jerk), 95/65
200m Run
WEDNESDAY “Mash-Up” September 13, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 boot strappers
10 PVC Pass through
10 Hips down push ups
10 Box or bench dips
10 PVC overhead squats
Then: Warm up to your overhead squat weight, then from there, warm up the deadlift.
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
5 Deadlifts, 275/185
10 Burpees
AMRAP 7 minutes of:
10 Overhead or Front Squats, 135/95
50 Double-unders/100 singles
Amrap 7 minutes of:
5 muscle-ups/10 ring dips
25 wall-ball shots
30/20 calorie bike
*Rest 5 minutes between work
TEAM THURSDAY SEPT. 14, 2023
Warm up!
2:00 RUN!
2 Rounds for quality
8 banded presses
8 air squats
8 hips down push ups
8 arch/hollow swings
TEAM STRENGTH: 15 minutes to establish a 3 rep. team Back Squat refer to Sept. 4
TEAM METABOLIC CONDITIONING :
20:00 AMRAP
@4:00 on/1:00 off (4 Rounds)
24 Cals on row (as a team)
12 Synchro Kettlebell swings - bell up top at same time
12 Partner Russian twists - passing wallball to each side
*Continue where you leave off after each rest
FRIDAY SEPT. 15, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 Air squats
8 Banded press
8 Push ups
8 Arch/hollow swings
STRENGTH : Establish a 1 rep. Bench Press
METABOLIC CONDITIONING :
21-15-9 reps of:
GHD / AbMat sit-ups (2x reps. 42 - 30 - 18)
Push Press, 115/75
Chest-to-bar pull-ups
SATURDAY SEPT. 16, 2023
OPEN GYM 0800 - 1000