January. 22nd - 27th, 2024
MONDAY January 22nd, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 bench dips
8 bootstrappers
8 Sumo stance good morning with a light, empty barbell
STRENGTH : 20 minutes to establish a 5 rep. Sumo Deadlift
METABOLIC CONDITIONING :
"Elizabeth"
21-15-9 reps for time of:
Cleans, 135/95 - 95/65
Ring dips
*Cleans are squat cleans.
TUESDAY January 23rd, 2024
Warm up!
2:00 row/bike/ski
2 Rounds for quality
8 air squats
8 banded presses
8 Russian KB swings - light
8 bent over banded 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 2 rep. Jerk (push or split) (Jan. 8th)
METABOLIC CONDITIONING :
buy in : 1200 / 1000m Row
3 Rounds of:
30 Air Squats
25 Russian Kettlebell Swings, 53/35
20 Ring Rows
cash out : 1000 / 800m Row
WEDNESDAY “Monster Mash-Up” January 24th, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 Bootstrappers
10 PVC passthroughs
10 Glute bridges
10 Hips down push ups
10 Scap only pull ups
Warm up hang power snatch to leave on the weight you will use.
Warm up power clean adding on weight from snatch.
Warm up deadlift adding on weight from clean.
*After each round, you will remove weight from your bar.
METABOLIC CONDITIONING :
Amrap 7 minutes of:
5 Deadlifts, 275/185
1 Round of "Cindy" (5 pull ups/10 push ups/15 air squats)
Amrap 7 minutes of:
5 Power Cleans, 95/65
5 Thrusters, 95/65
Amrap 7 minutes of:
7 Burpees, lateral over bar
7 Hang Power Snatch, 75/55
*Rest 3 minutes between workouts
TEAM THURSDAY January 25th, 2024
Warm up!
2:00 bike/row/ski
2 Rounds for quality
8 Alternating Samson stretch
8 Single Arm Overhead carry 50’ - switch arms at 25’ - moderately heavy
8 Single Arm DB high pulls each arm
8 Hollow rocks
SKILL : 15:00 KB Turkish Get - Up (TGU) Progression
5 Quarter TGU each side
5 Quarter TGU + Bridge each side
5 Half TGU each side
3 Full TGU each side
Start with a light weight this week and master the movement. We will build in weight over the next few weeks.
https://www.youtube.com/watch?v=QHlmPTstY7M
TEAM METABOLIC CONDITIONING :
15:00 AMRAP
Partner 1: 500m row
Partner 2: Works through movements
Switch after 500m row complete, continue with AMRAP
15 Box jump overs
15 DB Push Press 50/35
15 Sit ups
FRIDAY January 26th, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4/4 World’s greatest stretch
8 goblet squat
8 kettlebell swings
8 dead bugs
1:00 bottom of the squat hold
STRENGTH : 20 minutes to establish a 5 rep. Tempo Back Squat. 3 seconds lower / 3 second pause in squat / stand up fast!. (Jan.9)
NOTE - this 4 week series will stay with the 5 rep. with hopes of adding # each week. This is week 4.
METABOLIC CONDITIONING :
"Death by"
Calories, Air Bike men start at 5 calories and women start at 3 calories, and add 1 calorie every minute until they cannot be finished within the minute.
Saturday January 27th, 2023
Open Gym 0800 - 1000