June 20th - June 25th

Monday   June 20, 2022

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

MOBILITY :  Active Scorpions. Arm grinders.

STRENGTH : Bench Press 3 - 3 - 3 - 3 - 3 (50%-60%-70%-80%-90%)

METABOLIC CONDITIONING:

3 rounds for time of:

400-m run
15 sumo deadlift high pulls
15 thrusters

♀ 65 lb ♂ 95 lb scale ♀ 45 lb ♂ 75 lb

(consider a kettlebell SDHP and D.B. thrusters)

Tuesday   June 21, 2022

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

MOBILITY :  side lunge and hold, roll glutes and hams

STRENGTH : Deadlift 5 - 5 - 5 - 5 - 5 see if you can take your previous 3 rep. to 5 rep.

METABOLIC CONDITIONING:

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

AbMat / GHD sit-ups (or hybrid)
Single KB sumo deadlift

(start “light” and move up KB rack to “heavy”)

Wednesday  “Mash-Up” June 22, 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:

“Up and Back” of:
800m Run - 20 Back Squats (55% of 1RM) - 10 Ring Dips - 20 Back Squats - 800m Run

3 Rounds of:
15 Wall Balls, 20/14
50 Battle Rope alternating whips where L&R=1

4 Rounds of:
16 Kettlebell Swings
Farmer Carry uphill/downhill with KB in one hand and sandbag/med.ball on other shoulder

Team Thursday   June 23, 2022

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

MOBILITY :  Active Pause Scorpion. Active sit & reach left to right and back with each exhale.

STRENGTH : & METABOLIC CONDITIONING : TWO TEAM PLAYING CARDS

Spades = “Over the Wall”

Clubs = Hammer strikes

Hearts = Burpee High Fives

Diamonds = Bag/Ball over alternating shoulder

Aces = 15

Face Cards = 12

Friday June 24, 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.

METABOLIC CONDITIONING:

3 Power Clean + 2 Front Squat + 1 Jerk

EMOM x 10 minutes starting with empty barbell and adding wt. each minute to “max.” effort.

(idea…add bigger weight early and taper down jumps as it gets heavy)

Saturday  June 25, 2022 8 - 10am

OPEN GYM – with suggestions

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