December 9th - 14th, 2024
MONDAY DECEMBER 9, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
4 Inch worms with seal and down dog
8 air squats
8 PVC good mornings
8 glute bridges
4 scap pull ups
Then:
1:00 banded trap stretch
STRENGTH : 5 - 5 - 5 - 5 - 5 - 5 rep. Deadlift (Nov.5)
METABOLIC CONDITIONING :
5 Rounds for time of:
15/12 cal. Air Bike OR 20/15 cal row
20 air squats
5 strict pull ups or low as possible ring rows
TUESDAY DECEMBER 10, 2024
2:00 bike/row/ski/run
2 Rounds
8 cat-cows
8 Barbell Romanian deadlifts
8 Barbell Front squats
8 Barbell strict press
2x barbell squat clean and jerk
STRENGTH: 2 - 2 - 2 - 2 - 2 - 2 rep. Squat Clean and Jerk. This is NOT “touch and go”. Good set up and Go (Nov.22)
METABOLIC CONDITIONING:
10-8-6-4-2 reps for time:
DB alternating Clean & Jerks (50/35)
*After each set of clean & jerks perform 10 lateral burpees over a single DB
WEDNESDAY “Mash-Up” DECEMBER 11 , 2024
Warm up:
2:00 run/bike/row/ski
1 Round
10 air squats
10 single arm DB Press each arm
10 single arm DB high pull each arm
10 goblet squat - light weight
10 hips down push ups
METABOLIC CONDITIONING :
AMRAP 7 minutes:
15 D-Ball slams
30 Hollow Rocks
15 D-Ball over the shoulder (alternating)
30 Rolling get-ups
AMRAP 7 minutes of:
30 DB alternating Power Snatch (50/35)
15 single DB goblet squat
AMRAP 7 minutes of:
5 Strict toes to bar or toes to KB
10 push-ups
15 Box jumps (24/20”)
*Rest 3 minutes between workouts
TEAM THURSDAY DECEMBER 12, 2024
2:00 run/bike/row/ski
2 Rounds for quality
8 bootstrappers
8 Samson stretch
8 scap pull ups
8 bench dips (or hips down push if bench dip is what you are testing)
SKILL : Rowing technique!
Pick Drill: Coach-led
10-15 reps of each position
5:00 for quality rowing with perfect form!
TEAM METABOLIC CONDITIONING :
20:00 AMRAP
Partner 1: Rows for 2:00 with good form at an easy to moderate effort
Partner 2: Works through AMRAP
10 pull ups
10 thrusters (95/65)
10 abmat sit ups
*At switch, continue where partner leaves off.
FRIDAY DECEMBER 13, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
5/5 World’s greatest stretch
8 banded presses
8 banded deadlift
8 glute bridges
STRENGTH : 5 - 5 - 5 - 5 - 5 - 5 Push Press to establish a heavy
METABOLIC CONDITIONING :
6-7-8-9-10 reps, for time or not:
KB Deadlift
Handstand Push-ups / feet elevated push-ups
SATURDAY DECEMBER 14, 2024
0800 - 1000 OPEN GYM