June 3rd - 8th, 2024
MONDAY JUNE 3, 2024
Warm up!
2:00 run, row, bike
2 Rounds for quality
4 Inch worms with seal and down dog
8/8 Single arm DB Strict Press light weight
8 air squats
8 hips down push ups
STRENGTH : 15 minutes to establish a 3 rep. Dumbbell Bench Press (May 17)
METABOLIC CONDITIONING :
6 Rounds for time:
15/12 cals Echo Bike OR 500m/400m C2Bike
20 Hollow Rocks
10 1-arm Push Press, L-arm (Kettlebell or Dumbbell)
10 1-arm Push Press, R-arm (Kettlebell or Dumbbell)
TUESDAY JUNE 4, 2024
Warm up:
2:00 bike/row/ski
2 Rounds
8 bootstrappers
8 Band passthroughs
8 Banded good mornings
8 Arch/hollow swings
Then:
1:00 kneeling wrist stretch
STRENGTH : 20 minutes to establish a 5 rep. Double Dumbbell Deadlift
METABOLIC CONDITIONING :
9-8-7-6-5 reps for time of:
Double dumbbell Deadlift, 50% of today’s 5RM
Box Jump/step, 24"/20"
Toes-to-bar
WEDNESDAY “Mash-Up” JUNE 5, 2024
Warm up!
2:00 row/bike/ski
1 Round
1:00 single unders jumps
10 air squats
10 PVC Pass through
10 Box or bench dips
10 PVC Snatch grip deadlifts
10 PVC Overhead squats
10 Barbell strict press
Warm up: Squat Snatch
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
75 Single-unders
7 Squat Snatches, 50% 1RM (even an empty barbell as our focus is quality)
AMRAP 7 minutes of:
14 Calories, rowing
14 Burpees Rower jump/step over
AMRAP 7 minutes of:
7 Ring Dips, strict
7 Barbell push press – same weight as snatch or add a little
*Rest 4 minutes between workouts.
TEAM THURSDAY JUNE 6, 2024
Warm up!
2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
8 cat cows
8 single arm DB high pulls each arm
8 glute bridges
8 arch/hollows
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
40-20-10
Synchro DB Snatches - DB overhead together
Synchro Toes to bar/Knee raises/Toes to KB - pick a version you can synch! toes/knees must be up at the same time
FRIDAY JUNE 7, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Bootstrappers
8 Banded good mornings
8 Banded presses
8 Dead bugs
STRENGTH : 5 rep. Power Clean and Jerk for speed / efficiency / form. (Met.Con style - week 2 - May 24) “better-faster”
METABOLIC CONDITIONING :
6 Rounds of:
2:00 Max Calories, Air Bike
2:00 Rest
SATURDAY JUNE 8, 2024
OPEN GYM 0800 - 1000