December 12th - 17th, 2022
Monday December 12, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Peanut ball roll between scapula & barbell trap grinders
STRENGTH : Strict Press 2 reps every 2 minutes. R.P.E. 8 to 9 out of 10.
METABOLIC CONDITIONING :
Ellen
3 rounds for time of:
20 burpees
21 dumbbell snatches alternating
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
Tuesday December 13, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : Squat Clean 3 - 3 - 3 - 3 - 3 use as a training tool. No weight expectations
METABOLIC CONDITIONING :
For total reps. in 14 minutes working :40 seconds on / :20 seconds rest
alternate Double-Unders and weighted step-ups
ideally - get double-unders even if they are one at a time - goal = get better!!!
(they are in tomorrow’s MetCon so don’t burn out)
Wednesday “Mash-Up” December 14 , 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
note your time for all three workouts - add them together at the end
Begin at 0:00
For time:
100 double-unders (scale to 50 if your just getting it & 200 singles)
50 kettlebell swings 53/35
25 AbMat sit-ups
Begin at 13:00 re-start at 0:00
3 rounds for time:
10 front squats 95/65 (no rack)
10 burpee over barbell
Begin at 13:00 re-start at 0:00
For time
30 power snatch
Team Thursday December 15, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : Team 1 rep. Close Grip Dumbbell Bench Press - get your best - use a spotter - start at top
METABOLIC CONDITIONING :
For time as a team of:
15 pull-ups
20 push-ups
25 squats
10 pull-ups
15 push-ups
20 squats
5 pull-ups
10 push-ups
15 squats
take turns doing each. example - team member #1 does 15 pull-ups then team member #2 does 15 pull-ups…
Friday December 16, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH :
Deadlift get a good single. Could be anywhere from 90% to a P.R.
METABOLIC CONDITIONING :
round ONE starting at 0:00 round TWO starts at 6:00 round THREE starts at 12:00
Tabata Row for calories
Tabata Toes-2-Bar
Tabata AirBike for calories
In any order - only one each for each time period.
Saturday December 17, 2022 8 - 10am
OPEN GYM – with suggestions