July 18th - July 23th
Monday July 18, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Total Shoulder &
STRENGTH :
Strict Shoulder Press 5 - 5 - 5 - 5 - 5 end @90% of your previous best
METABOLIC CONDITIONING :
18-15-12-9 reps for time of:
Chest-to-bar pull-ups
Dumbbell thrusters
Tuesday July 19, 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 E.M.O.M. pace x 10 minutes (partner up & rotate through @ a 75% number)
METABOLIC CONDITIONING :
For time:
Row 500 meters
30 D.B. bench presses
Row 1,000 meters
20 D.B. bench presses
Row 2,000 meters
10 D.B. bench presses
Guideline : Rx.= bodyweight bench press. Take your 5 reps. Bench press, divide by 2, split that number in half, drop down to one more set of dumbbells. Example : 150# B.P., 75# - then drop to 65#’ers.
Wednesday “Mash-Up” July 20, 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:
5 Rounds:
25 Double-unders
5 Bar-facing Burpees
5 Power Snatch, 95/65
7 Rounds:
Up the hill DB Farmer's Carry
7 Push-Ups on the dumbbells
2 Rounds:
10 Front Squats, 95/65
Max. elbow plank hold (note time on both)
*Rest 3 minutes between workouts.
Team Thursday July 21, 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. 2 rep. Deadlift
METABOLIC CONDITIONING :
Complete as many rounds as possible in 15 minutes of:
Run 200 meters together
15 Ball Pass Sit-Ups (15 each)
10 alternating box jumps (10 each)
Friday July 22, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold - Total Shoulder
STRENGTH : Power Snatch 3 - 3 - 3 - 3 - 3 use previous recorded number - or - as a teaching tool
METABOLIC CONDITIONING:
For total time:
3 Rounds of:
10 Hang Power Cleans, 95/65
50 Double-Unders
-Rest 3 minutes, then...
3 Rounds of:
8 Hang Power Cleans, 95/65
40 Double-Unders
Saturday July 23, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!