June 27th - July 2, 2022
Monday June 27, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Total Shoulder Banded Ankle
STRENGTH : set a new 5 rep. Strict Press…when you’re done, barbell on the floor and use the same weight for -
METABOLIC CONDITIONING :
For Time:
1,600-m Row
15 deadlifts
10 Hang Power Cleans
50 AbMat (25 GHD sit-up)
Tuesday June 28, 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 3 reps. 50% - 60% - 70% - 80% - 90%
METABOLIC CONDITIONING :
Complete as many rounds as possible in 12 minutes of:
6 Back Squats at your 50% number
12 box step-ups
Wednesday “Mash-Up” June 29, 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:
or time:
50 Dumbbell Deadlifts, 35's +/- 20’s +/-
25 Dumbbell Squats
10 L-arm Dumbbell Snatch
10 R-arm Dumbbell Snatch
3 Rounds of:
75 Double-unders
25 Rolling get-ups
200 m DB Farmer Carry
3 rounds of:
10 Pull-up - Toes to bar alternating
10 Double Push-Up Burpee
200 m Skip up and Run back
3 minute rest between each round
Team Thursday June 30, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion banded trap release
STRENGTH : Team Bench Press 3 rep. each for a total
METABOLIC CONDITIONING :
TEAM ANNIE 50-40-30-20-10 reps. for time per team mate of:
Double-Unders
Sit - Ups
(one team mate starts with double-unders and the other with sit-ups - both athletes do all reps.
Friday July 1, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roller to glutes and hams. peanut ball between shoulder blades
STRENGTH : Deadlift 3 - 3 - 3 - 3 - 3 55% - 65% - 75% - 85%
METABOLIC CONDITIONING :
9 Rounds for time, or not:
6 Ring Dips
3 Bar Muscle-ups, or as high on the pull-up bar as possible (use bands this time)
HAVE A GREAT 4TH OF JULY WEEKEND - SEE YA TUESDAY JULY 5TH