July 11th - July 16th
Monday July 11, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Squat & drive knees out. Banded Ankle
STRENGTH : Back Squat 3 reps. 50% - 60% - 70% - 80% - 90%
METABOLIC CONDITIONING :
For max distance:
2,000-m row
Max-distance handstand walk in the time remaining (Scale 1 max. time handstand hold or Scale 2 Plank Hold)
9-minute time cap
Tuesday July 12, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Scorpions. Arm grinders.
STRENGTH : Bench Press 2 reps. E.M.O.M. x 10 minutes as close to 90% as possible
METABOLIC CONDITIONING:
For max distance:
800-m run
Max-reps. toes to bar
9-minute time cap
Wednesday “Mash-Up” July 13, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For total time:
Everyone does “Sled Dog Mush” - just to wear you out ;-)
6 Rounds (middle of the room or outside deck) of:
7 Deadlifts @ 65%
8 Barbell Roll-Outs
9 lateral single leg jump / on and off plate L&R=1
5 Rounds (in the rack) of:
7 Ring Muscle-ups (Scale jumping or sitting banded)
9 D.B. Push Jerks
*Rest 3 minutes between workouts.
Team Thursday July 14, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & banded trap release
STRENGTH :
Max. Wt. Shoulder to Overhead from back rack
METABOLIC CONDITIONING :
Team Ski Erg. for Calories : 1 minute sprints each team member for 4 rounds each.
Team AbMat for reps. : 1 minute sprints each team member for 4 rounds each.
Team Air Bike for Miles : 1 minute sprints each team member for 4 rounds each.
Friday July 15, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roller to glutes and hams. peanut ball between shoulder blades
STRENGTH : Deadlift 2 reps. E.M.O.M. x 10 as close to 90% as possible
METABOLIC CONDITIONING :
Complete as many rounds as possible in 15 minutes of:
10 ring push-ups
10 box jumps
10 toes-to-bars
Saturday July 16, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!