Dec. 11th - Dec. 16th, 2023
MONDAY December 11th, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC good mornings
8 PVC snatch grip deadlifts
8 DB Presses (both arms together)
Then: 1:00 scorpion stretch each side
STRENGTH : 15 minutes to develop a 2 rep. quality Power Snatch (take a good set-up between reps.) Nov. 28
METABOLIC CONDITIONING :
Holleyman
30 rounds for time of:
5 wall-ball shots
3 handstand push-ups/box HSPU/pike HSPU
1 power clean
♀ 14-lb ball, 155-lb clean
♂ 20-lb ball, 225-lb clean
20:00 time cap!
*Pick HSPU version and weight that allows for about :45/round
TUESDAY December 12th, 2023
Warm up!
2:00 Bike/Row/Ski
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded presses
8 bootstrappers
8 banded good mornings
8 arch/hollow swings
1:00 banded trap stretch
STRENGTH: 20 minutes to establish a 3 rep. Deadlift (Nov.20)
METABOLIC CONDITIONING :
FRAN
21-15-9 reps for time of:
♀ 65 lb ♂ 95 lb
5:00 minute time cap
Select weight and pull up variation that you can do in big sets.
WEDNESDAY “Monster Mash-Up” December 13th, 2023
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 hips down push ups
10 goblet squats
10 single leg Romanian DL each leg
10 scap only pull ups
10 hollow rocks
Then with empty barbell:
10 Deadlift
10 Hang power cleans
10 Front squats
10 Strict Press
Warm up squat cleans and push jerks
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
4 Squat cleans, 95/65#
8 Deadlifts (same Bar)
12 Push - Ups (Rx. is hands on Barbell - you stabilize the roll)
rest 4 minutes
AMRAP 8 minutes ascending ladder 3-6-9-12-15… of:
Shoulder to Overhead, 95/65#
Toes-to-bar
rest 4 minutes
AMRAP 8 minutes of:
15 Box jumps
10 alternating DB power snatch 50/35#
TEAM THURSDAY December 14th, 2023
Warm up!
2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
8 air squats
4/4 single arm DB Presses
8 alternating lunges
8 bench dips
8 scap only pull ups
Then: 1:00 each side calf stretch
SKILL : 10:00-15:00 Double Under Skill work!
*Review of proper arm, hand position for double unders, higher, slower jump, use the wrist flick to spin the rope
TEAM METABOLIC CONDITIONING :
For time:
4 Rounds
10/8 calorie bike
10 wall balls
10 dips
5:00 Rest
4 Rounds
15/10 calorie row
10 DB thrusters
10 pull ups/jumping pulls/ring rows
*Alternate rounds. One partner completes a full round of each exercise before the next partner starts. (Each will do 3 rounds)
FRIDAY December 5th, 2023
Warm up!
2:00 row/bike/ski
2 Rounds for quality
8 bootstrappers
8 banded presses
8 banded good mornings
8 banded bent over rows
Then:
Footwork for jerk - 10 good reps of either push or split
With empty barbell
10 strict press
10 push press
5-10 push jerks
5 split jerks
STRENGTH: 15 minutes to establish a QUALITY 5 rep. Jerk (push or split)
METABOLIC CONDITIONING :
For time:
Row 1,000 meters
30 DB bench presses
Row 1,000 meters
20 DB bench presses
Row 1,000 meters
10 DB bench presses
(scale 800m)
SATURDAY December 16th, 2023
OPEN GYM 0800 - 1000