November 6 - 11, 2023
Monday November 6, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 bootstrappers
8 scap push ups
8 goblet squats
8 push ups
Then: :30 banded wrist stretch each side & :30 banded ankle stretch each side
STRENGTH: Establish a 1 rep. Dumbbell Bench Press, Refer to Oct. 26
METABOLIC CONDITIONING :
Complete as many reps as possible in 16 minutes of:
2 front squat
2 deficit push-ups
4 front squat
4 deficit push-ups
6 front squat
6 deficit push-ups
Etc., adding 2 reps to each movement each round.
Can use rings or plates for deficit
TUESDAY NOVEMBER 7, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 air squats, pause in the bottom
8 PVC pass throughs
8 Snatch grip PVC Romanian Deadlifts
8 alternating lunges
Then: :30-1:00 each side scorpion stretch with arm at 45 degree angle (warm up for overhead snatch position)
STRENGTH : 20 minutes to develop a 5 rep. quality Power Snatch (take a good set-up between reps.
METABOLIC CONDITIONING :
3 rounds for time of:
20 kettlebell swings
20 Goblet lunges with KB.
♀ 24 kg ♂ 32 kg
WEDNESDAY “Monster Mash-Up” NOVEMBER 8, 2023
Warm up!
2:00 Jump rope! Singles and doubles
1 Round
5 inch worms with seal and down dog
10 banded presses
10 air squats
10 band pull aparts
10 hips down push ups
10 scap pull ups
Warm up hang power clean and push press.
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
30 Double-unders
10 Hang Power Cleans, 95/65
30 Double-unders
10 Push Press, 95/65
AMRAP 8 minutes of:
10 Pull-ups, strict
30 weighted Rolling Get-ups 10#
AMRAP 8 minutes of:
30 Calories, Rowing
10 Push-ups, hand-release
*Rest 4 minutes between workouts.
TEAM THURSDAY NOVEMBER 9, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
4/4 Single arm DB press
8 Bootstrappers
8 Deadbugs
8 Arch/hollow swings
1:00 trap release stretch
TEAM STRENGTH : 15 minutes to establish a 5 rep. Deadlift (5 week series of 5 - 4 - 3 - 2 & 1 rep.)
TEAM METABOLIC CONDITIONING :
20:00 time frame
Teams of 2
Partner 1: 24/20 Calories on bike (should be about 2:00)
Partner 2: Works through as many reps as possible of:
10 Alternating DB Snatch (53/35)
10 Box jumps
10 Toes to bar
*While one partner completes the bike, the other partner will work through rounds of the three movements. Switch at the end of each bike, and continue where your partner leaves off.
*Work on the reps/rounds cannot begin until the partner is biking.
FRIDAY NOVEMBER 10, 2023
Warm up!
2:00 Run!
2 Rounds for quality
8 air squats/8 goblet squats 2nd round
4/4 single leg Romanian DL with Kettlebell
8 banded good mornings
8 glute bridges
Then: :30 banded wrist stretch each side/:30 ankle stretch each side
STRENGTH: 15 minutes to establish a 3 rep. Squat Clean - just enough time between reps. for a proper set-up. (Oct. 31)
METABOLIC CONDITIONING :
Every 2 minutes until the required repetitions cannot be completed in the given time:
Run 200 meters or 250m row
2 Over the Shoulder alternating Sandbag or D-Ball or Med. Ball
Run 200 meters or 250m row
4 Over the Shoulder alternating Sandbag or D-Ball or Med. Ball
continue adding 2 over the shoulders per round
SATURDAY NOVEMBER 11, 2023
OPEN GYM 0800 - 1000