July 5th - July 9th, 2022
Tuesday July 5, 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 5 - 5 - 5 - 5 - 5 use previous recorded number - or - as a teaching tool
METABOLIC CONDITIONING:
21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups
♀ 16-kg KB ♂ 24-kg KB
Wednesday “Mash-Up” July 6, 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:
middle of the room - 8 Rounds of:
6 Deadlifts, 185/153
7 Hand-release Push-ups
8 Air Squats
at the rack - 8 Rounds of:
5 Ring Dips
5 Push Jerks, 155/105
outside - 2 rounds of:
200m “sled” pull forward facing out and rear facing back
200m Odd Object Carry
40 KB swings
*Rest 3 minutes between workouts.
Team Thursday July 7, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & banded trap release
STRENGTH :
Shoulder press 1 rep + Push press 3 reps + Push jerk 5 reps best team total in 10 minutes (5 minute warm-up)
METABOLIC CONDITIONING :
“BIRTHDAY BOY” ROB’s CHOICE!!!
Friday July 8, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold - banded trap
STRENGTH : Clean Pull - Clean High Pull - Power Clean 5 - 5 - 5 - 5 - 5 from previous numbers or as a teaching tool.
METABOLIC CONDITIONING:
Complete as many rounds as possible in 16 minutes of:
12 handstand push-ups
8 bar muscle-ups
4 power cleans ♀ 135 lb ♂ 205 lb
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
12 push-ups
8 assisted pull-ups
4 power cleans ♀ 45# ♂ 65 #
Saturday July 9, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!
For Time:
50 Double-Unders
50 BattleRope whips
5 Rope Climbs
40 Double-Unders
40 BattleRope whips
4 Rope Climbs
30 Double-Unders
30 BattleRope whips
3 Rope Climbs
20 Double-Unders
20 BattleRope alternating whips
2 Rope Climbs
10 Double-Unders
10 BattleRope alternating whips
1 Rope Climbs