JULY 29th - AUGUST 3rd, 2024
MONDAY JULY 29, 2024
Warm up!
2:00 Row/run/ski/bike
2 Rounds for quality
1:00 single unders/2nd round double unders
8 Samson stretches
8 single arm DB high pulls each side
8 hips down push ups
8 single arm DB strict press each side
STRENGTH : 15 minutes to develop a 2 rep. Touch & Go Dumbbell Snatch per arm. Both ends of DB must touch the ground.
Does not have to be squat snatch but catch in a “dropped” position (not straight leg) (July 15)
METABOLIC CONDITIONING :
WHO WAS HERE FRIDAY JULY 12TH??? DO IT AGAIN FASTER!!!
For time:
100 double-unders
90 sit-ups
80 box step-ups
70 alternating single-arm kettlebell swings
60 cal. AirBike
TUESDAY JULY 30, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
4 Inch worm with seal and down dog
8 Banded presses
8 Banded good mornings
8 Dead bugs
2 Half wall walks/1 Full wall walk
Then:
1:00 kneeling wrist/grip stretch
STRENGTH : 20 minutes to establish a 5 rep. Deadlift
METABOLIC CONDITIONING :
4 Rounds for time:
4 wall walks (Scale : partial, :30 second Handstand hold, :60 second Plank)
16 Bag or Ball alternating Cleans over the shoulder
WEDNESDAY “Mash-Up” JULY 31, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 Box or bench dips
10 Barbell RDLs
10 Barbell muscle cleans
10 Barbell strict press
10 Barbell front squats
METABOLIC CONDITIONING :
AMRAP 5 minutes of ascending ladder 1-1, 2-2, 3-3,,,
Power Clean, 115/75
Thruster, 115/75
AMRAP 5 minutes of:
5 Burpees
1 Ring Muscle-up/3 strict pull - ups as high as you can go such as chest to bar
AMRAP 5 minutes of:
200 m Farmer Carry 35/20
200 m Run
*Rest 4 minutes between workouts.
TEAM THURSDAY AUGUST 1 , 2024
Warm up!
SKILL : 2:00 run/bike/row/ski
2 Rounds for quality
4/4 World’s greatest stretch
8 PVC pass throughs
8 air squats
8 PVC behind the neck presses
8 PVC snatch grip RDLs
SKILL : 3- Position Power Snatch! Last week!
Skill work to improve the snatch pull!
Keep the weight light today and focus on improving your positions as the bar moves across the 3-positions.
Focus on perfect positions and foot work.
Every 1:30 Perform 1 rep of all 3-positions x 6 rounds (9:00)
Can increase the weight but keep it below a 70% effort today.
TEAM METABOLIC CONDITIONING :
Northern Nevada Throwdown Workout #3
Teams of 2 or 3
3 Rounds for time:
10 synchronized toes to bar/Knee raises/Toes to kettlebell
Partner 1: 50 ft DB walking lunges (35/20)(20/15)
10 synchronized pull ups/jumping pull ups
Partner 2: 50 ft DB walking lunges (35/20)(20/15)
*Teams of 3, 2 partners shadow on the walking lunges, all 3 synchronized movements!
Cash out
Max effort plank holds!
*Can anyone beat Sayo’s 6:00 hold?!
FRIDAY AUGUST 2, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Bootstrappers
8 Barbell Romanian deadlifts
8 Glute bridges
8 Barbell Front squats
STRENGTH : 20 minutes to establish a quality 5 rep. Squat Clean
METABOLIC CONDITIONING :
"The Chief" in honor and recognition of all past and present CPOs
Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 air squats
♀ 95 lb
♂ 135 lb
Rest 1 minute. Repeat for a total of 5 cycles.
SATURDAY AUGUST 3, 2024
OPEN GYM 0800 - 1000