June 17th - 22nd, 2024
MONDAY June 17, 2024
Warm up!
2:00 Row!!
2 Rounds for quality
8 bootstrappers
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 5 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)
METABOLIC CONDITIONING :
4 sets for max total reps:
On a 3-minute clock, complete:
400/500-meter row Scale to 400/300 looking @ 2 minutes of row time each set
As many reps as possible in remaining time of burpees over rower
rest 1 minute between rounds (work 0-3, 4-7, 8-11, 12-15)
TUESDAY JUNE 18, 2024
Warm up:
2:00 bike/row/ski
2 Rounds
8 Ostrich walk steps (new!)
8 Banded pull aparts
8 Samson stretches
8 Scap only pull ups
Then:
1:00 kneeling wrist/grip stretch
STRENGTH : 15 minutes to establish a 3 rep. Double Dumbbell Deadlift. (June 4)
If you max. out our 2 x 100#ers. Build to 6 reps.
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 8 minutes of:
8 Double Dumbbell Deadlifts @50%
8 single DB lunges (one of the same DB’s…)
1 rope climb - ground to standing
WEDNESDAY “Mash-Up” JUNE 19, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 banded pass throughs
10 banded presses
10 banded good mornings
10 light DB hang power cleans
10 arch/hollow swings
5 each arm light DB thrusters
METABOLIC CONDITIONING :
AMRAP 7 Minutes of:
7 Hang Power Clean
7 Chest-to-bar Pull-up
AMRAP 7 minutes in a climbing ladder of:
1 single DB alternating Thruster & 1 Pull - Up rest :30 seconds
2 single DB alternating Thrusters & 2 Pull - Ups rest :30 seconds
3 single DB alternating Thrusters & 3 Pull - Ups rest :30 seconds
etc. etc. etc… 35#/20# I encourage you try an equivalent KB
AMRAP 7 minutes of:
200 m sled pull (tire pull)
14 hand release push-ups
*Rest 4 minutes between workouts.
TEAM THURSDAY JUNE 20, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
8 cat cows
8 empty barbell presses
8 glute bridges
8 push ups
Then: 1:00 each side calf stretch
SKILL : Double - Under skills & progression
10:00-15:00 Double Under Skill work! See sheets on wall
*Review of proper arm, hand position for double unders, higher, slower jump, use the wrist flick to spin the rope
TEAM METABOLIC CONDITIONING :
Teams of 2 or 3
For time:
10 Rounds
50/25 double unders (pick what is doable in less than 1 minute) or 75 single unders
5 Bar facing burpees
10 Push press 95/65
*Each partner will complete 5 rounds, alternating. While one partner completes their round, the other partner must hang from a bar or hold two heavy KBs (farmer hold). If the holding partner(s) breaks, the working partner(s) has to break too!
* Teams of 3, 2 partners shadow. If one has to break, everyone has to break.
FRIDAY JUNE 21, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Bootstrappers
8 Barbell Romanian deadlifts
8 Dead bugs
8 Barbell Push presses
Then:
1:00 calf stretch each side
STRENGTH : 5 rep. Power Clean and Jerk for speed / efficiency / form. (Met.Con style - week 3 - June 7) “better-faster”
METABOLIC CONDITIONING :
On a 6-minute clock, complete:
800-meter run
Max-reps Box Reverse Hypers.
rest 2 minutes
On a 6-minute clock, complete:
800-meter run
Max-reps Box Reverse Hypers.
score is total reverse hypers
SATURDAY JUNE 22, 2024
OPEN GYM 0800 - 1000