JULY 24th - 29th, 2023
MONDAY JULY 24, 2023
Warm up!
2:00 Run - everyone! Unless you are not running in the workout
2 Rounds for quality
4/4 World’s greatest stretch
8 Banded press
8 Bench dips
8 Sampson stretches
4 Pike Handstand push ups
Then: 1:00 calf stretch each side
STRENGTH : 15 minutes to establish a 3 rep. Push Press (refer to July 11)
METABOLIC CONDITIONING :
"Wade" 2/3rds
For time:
Run 800 meters
Then, 4 rounds of:
8 strict pull-ups/ring rows
6 strict dips
4 strict handstand push-ups/Pike HSPU
Then, run 800 meters
TUESDAY JULY 25, 2023
Warm up!
2:00 easy run/bike/row/ski
2 Rounds for quality
8 air squats
8 alternating DB ground to high pull light weight
8 goblet squats with same DB
8 alternating box step ups
Then:
2x
:30 each side banded wrist stretch
:30 each side banded ankle stretch
STRENGTH: Establish a 5 rep. Front Squat for a 4 week series.
METABOLIC CONDITIONING :
20-18-16-14-12 reps for time of:
Single arm alternating DB ground to High-Pull (sumo deadlift high pull style)
Lateral box step overs 20-inch/24-inch box
WEDNESDAY “Mash-Up” JULY 26, 2023
Warm up!
2:00 easy run (Everyone!)
1 Round
10 air squats
10 strict press with empty barbell
10 front squats empty barbell
10 arch/hollow swings
10 thrusters empty barbell
Then:
2:00 Easy row - set up rowers for triathlon and Jackie
2:00 Double under/single under practice - get out sit up/jump ropes
METABOLIC CONDITIONING :
For time (9:00 time cap):
”TRIATHLON” 400m Run - 500 m Row - 800m Rouge Bike/.5 miles Assault Bike (extra credit - no hands)
*Can be done in any order depending on class size.
For time (9:00 time cap):
”JACKIE” 1000m Row - 50 Thrusters (45#/35#) - 30 Pull-Ups/Ring Rows
*Scaled reps 750m/30/15
For time (9:00 time cap):
”ANNE” 50 - 40 - 30 - 20 - 10 Double-Unders & Sit-Ups
*Single unders Doubled (100-80-60-40-20)
*Rest 4 minutes between workouts.
*Scale workouts as needed to be able to finish in the time caps.
TEAM THURSDAY JULY 27, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
2 Inch worms with seal and down dog
8 DB Bent over rows
8 Jumping squats
8 Hips down push ups
TEAM STRENGTH : 15 minutes to establish a 2 rep. team Close Grip Bench Press. (refer to July 21)
TEAM METABOLIC CONDITIONING :
Alternating 1 minute intervals in a 20 minute window:
Max Calories, Air Bike working in teams of 2.
note Team score and Individual score in calories
CASH OUT (Optional)
Accumulate 50 Hollow rocks
FRIDAY JULY 28, 2023
Warm up:
*New Format!!
2 Rounds
1:00 single under jumps (can switch to 1:00 double unders in 2nd round)
8 Sampson stretches
8 Banded good mornings
8 Banded presses
8 Glute bridges
Then: 50ft single arm overhead walk with moderately heavy DB each arm
STRENGTH : Deadlift 3 reps. (refer to July 18)
METABOLIC CONDITIONING :
Complete as many rounds as possible in 15 minutes of:
50 double-unders
25-ft overhead walking lunge, arm 1
25-ft overhead walking lunge, arm 2
♀ 35-lb DB ♂ 50-lb DB
SATURDAY JULY 29, 2023
OPEN GYM 0800 - 1000