June 6th - June 11th, 2022
Monday June 6, 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. Push Jerk (pure quality)
METABOLIC CONDITIONING :
For Time:
50 double-unders 500 M Row
40 double-unders 400 M Row
30 double-unders 300 M Row
20 double-unders 200 M Row
Tuesday June 7, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Squat & drive knees out. Banded Ankle
STRENGTH : Front Squat find a good single rep. number at least 90% of previous
METABOLIC CONDITIONING :
3 rounds for reps.:
0:00 - 3:00 12 Wall Ball & 10 Cal. Echo Bike
6:00 - 9:00 12 Wall Ball & 10 Cal. Echo Bike
12:00 - 15:00 12 Wall Ball & 10 Cal. Echo Bike
(we have 2 Echo Bikes and a Schwinn AeroDyne. since this is on 3 minutes and off 3 minutes - we can alternate using…
3:00 - 6:00 12 Wall Ball & 10 Cal. Echo Bike
9:00 - 12:00 12 Wall Ball & 10 Cal. Echo Bike
15:00 - 18:00 12 Wall Ball & 10 Cal. Echo Bike
Wednesday Mash-Up June 8, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For time:
3 rounds:
200 m Sandbag Carry
20 Burpee — Pull-Up
5 Rounds for time of:
14 alternating D.B. Snatch
14 Ball/Bag alternating over the shoulder Clean
Amrap 10 minutes of:
200m “Sled” pull (tire)
5 Push Jerks, 135/95
*Rest 3 minutes between workouts.
Team Thursday June 9, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion banded trap release
STRENGTH : Team Syncronized : Clean / Lateral Burpee over Bar 5-4-3-2-1.
METABOLIC CONDITIONING :
AMRAP in 8 minutes:
Team alternating Pull-Up Ladder. 1 & 1, 2 & 2, 3 & 3, 4 & 4, 5 & 5…
Friday June 10, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Scorpions.
STRENGTH : Bench Press 3 - 3 - 3 - 3 - 3 (50%-60%-70%-80%-90%)
METABOLIC CONDITIONING:
5 rounds for time of:
60 double-unders
Hill Farmer-Carry
Saturday June 11, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!