June 13th - June 18th

Monday June 13, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  side lunge and hold - Total Shoulder

STRENGTH : work a 3 rep. single D.B. Overhead Squat for quality / mobility. Refer to 2 weeks ago.

METABOLIC CONDITIONING:

Using the Tabata clock (:20 sec. on / :10 sec. off) 3 rounds with a two minute break each 2 minute round

handstand hold (scale to plank with feet elevated on bench, hands or elbows)
squat hold (ramp it up to pistol hold if you got it in ya!)
L-sit hold (note ring hold or between boxes on hands or elbows)
chin-over-bar hold (overhand, underhand or mix grip)

Tuesday   June 14, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  side lunge and hold - banded trap

STRENGTH : Work to your best : 3 Power Clean + 2 Front Squat + 1 Jerk - in 6 sets

METABOLIC CONDITIONING:

50-40-30-20-10 reps for time of:

Push-ups (choice one is the “Sling Shot” for scaling)
Single-leg squats (scale to box/bench/med.ball)

Wednesday  “Mash-Up” June 15, 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:

Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

today : scale for weight - not reps.

Team Thursday   June 16, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  Active Pause Scorpion banded trap release

STRENGTH : Team total weight for a single dumbbell Shoulder to Overhead (must be do-able on both arms

METABOLIC CONDITIONING :

For Total Calories - each team member 1 minute alternating intervals / 2 each. “ShotGun” start

4 minutes RowErg.

1 minute rest

4 minute SkiErg.

1 minute rest

4 minute EchoBike

Friday  June 17, 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 5 reps. 55% - 65% - 75% - 85%

METABOLIC CONDITIONING :

AMRAP 15

Your choice of single or variety of : Row 250, Ski 200, Run 200, Bike 0.4 mile, 50 double-under.

15 Wall Ball

8 Toes 2 Bar

Saturday  June 18, 2022 8 - 10am

OPEN GYM – with suggestions

GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!