January. 8th - 13th, 2024
MONDAY January 8th, 2024
Warm up!
2:00 row/bike/ski
2 Rounds for quality
8 air squats
8 banded presses
8 alternating lunges
8 plank shoulder taps (4 each side)
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 3 rep. Jerk (push or split) (Dec. 15th)
METABOLIC CONDITIONING :
For time:
12 wall walks (sub. partial wall walk or backward caterpillar - hand walk to toes then toes walk to plank)
10 wall-ball shots
9 wall walks
10 wall-ball shots
6 wall walks
10 wall-ball shots
3 wall walks
10 wall-ball shots
♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target
TUESDAY January 9th, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4/4 World’s greatest stretch
8 Bootstrappers
8 Alternating lunges
8 Glute bridges
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!.
NOTE - this 4 week series will stay with the 5 rep. with hopes of adding # each week.
METABOLIC CONDITIONING :
21-15-9 reps
Row calories
Kettlebell goblet back step lunges (use 3 KB’s : lightest to heaviest as the reps. decrease - note # used
WEDNESDAY “Monster Mash-Up” January 10th, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 Alternating Samson stretch
10 Banded press
10 Banded good morning
10 Hips down push ups
10 Scap only pull ups
10 hollow rocks
Warm up push press/deadlift
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
7 Push Press (75%)
21 Deadlifts (same weight)
AMRAP 7 minutes of:
21 Push-Ups
14 alternating D-Ball cleans (to shoulder - not over the shoulder)
7 strict Pull-ups
AMRAP 7 minutes of:
40 Mountain Climbers L&R=1
10 “V” ups
10 Calories Air Bike (note which one, Echo, C2 or Assault)
*Rest 4 minutes between workouts
TEAM THURSDAY January 11th, 2024
Warm up!
2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
8 alternating lunges
8 banded good mornings
8 hips down push ups
8 arch/hollow swings
Then: 1:00 each side calf stretch
SKILL : 10:00-15:00 Double Under Skill work! (NOTE, we’re continuing DU for a couple of more weeks)
*Review of proper arm, hand position for double unders, higher, slower jump, use the wrist flick to spin the rope
TEAM METABOLIC CONDITIONING :
Team Annie!
50-40-30-20-10
Double unders or 2x Single unders
Abmat sit ups
*One partner works at a time (teams of 3, 2 partners work as the same time)
*All team members must complete ALL reps - but - you can break them up how you want. For example, could each do 10 sit ups until you get to 50.
**The exception is: if the team choses to do double-unders (and you aren’t expert) then the team can accumulate the double under reps together! That is the total DU reps as a group, not individually!
FRIDAY January 12th, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 cat-cow stretch
8 Single are DB presses each arm
8 bench dips
8 arch/hollow swings
1:00 kneeling wrist stretch
STRENGTH: 15 minutes to establish a 3 rep. Push Press (Dec.4th)
METABOLIC CONDITIONING :
3 rounds for time of:
Row 500 meters (may sub. ski erg or bike erg.)
15 ring dips
5 bar muscle-ups (sub. chest to bar - strict - chin-over pull ups)
SATURDAY January 13th, 2024
OPEN GYM 0800 - 1000