March 6th - March 11th, 2023
Monday March 6, 2023
Warm up!
2:00 easy row
1:00-2:00 Foam roll hamstrings/low back
2 Rounds
8 PVC good mornings
8 goblet squats
4/4 single leg RDL with kettlebell
8 kettlebell swings
1 x :30-1:00 banded trap stretch
STRENGTH : Deadlift in 4-5 sets 5 rep. to @ 85% of 1 RM
METABOLIC CONDITIONING :
For time:
Row 1000 / 800 meters
20 single-arm dumbbell snatches, alternating
20 double dumbbell squat cleans
100 sit-ups
20 double dumbbell squat cleans
20 single-arm dumbbell snatches, alternating
Row 1000 / 800 meters
♀ 30-lb DBs ♂ 45-lb DBs
Scaling:
Athletes should reduce the dumbbell weight and/or overall volume in order to perform the movements with proper technique, and complete the work in the 14-18-minute range.
Tuesday February 7, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
2 Inch worms with short hold in seal pose and down dog
8 light banded press
8 light band pull aparts
8 alternating box step ups
STRENGTH : Strict DB Press: 2-3 x 5 warm up weight each arm, 3 x 5 reps each side at 90-95% of your max from four weeks ago (of 5Rm). If you had a weaker side on the 5Rm do 1 additional set of 5 reps on that side. 2:00 rest between sets. If completing all 5 reps is a challenge, reduce the weight.
METABOLIC CONDITIONING :
3 rounds for time of:
10 Turkish get-ups
20 Box step overs with same DB
♀ 25-lb DBs ♂ 35-lb DBs
This is not an exercise we practice much (or enough) focus on technique as opposed to “time”.
Wednesday “Mash-Up” March 8 , 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 PVC Passthroughs
10 Hips down push ups
10 Scap only pull ups
1 Round
10 front squat empty barbell
10 strict press empty barbell
10 squat thrusts
10 arch/hollow swing
Then:
1 Round
10 thrusters warm up weight
10 burpees
10 pull ups or ring rows
METABOLIC CONDITIONING :
For Total Reps.:
AMRAP 10 minutes of:
8 Thrusters, 115/75
8 Push-Ups
8 Pull-ups
AMRAP 10 minutes of:
6 Thrusters, 135/95
6 Burpees
6 Chest-to-bar Pull-ups
AMRAP 10 minutes:
4 Thrusters, 155/105
4 Bar Facing Burpees
4 Bar Muscle-ups
rest 3 minutes between
TEAM THURSDAY March 9, 2023
Warm up:
2:00 easy bike/row/ski
2 Rounds
8 World’s greatest stretch (4 each side)
8 PVC pass throughs
8 air squats
4 Push ups
TEAM STRENGTH : Team Dumbbell Bench Press work to 5 rep. max. for the day
TEAM METABOLIC CONDITIONING :
25:00 AMRAP
Partner 1: Farmer carry with heavy weight KBs or DBs (30’ down and back) at a slow pace with deep breathing while Partner 2 completes 1 round.
Partner 2: Works through AMRAP
8/5 cals bike
8 Wall balls (20/14)(14/10)(10/8)
8 Russian twists with medball
Score is Rounds and Reps of AMRAP. If 3 partners, 2 partners shadow
Friday March 10, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
30 single under jumps
4 Inch worms with seal and down dog stretches
8 PVC pass throughs
8 PVC behind the neck presses
8 air squats
Then:
1:00 bottom of the squat hold
:30 Right and Left Scorpion with arm at 45 degree angle (think position of OHS)
:30 Handstand holds
STRENGTH : Overhead Squat work to a 1 rep. with a 3 second hold in the squat (compare to March 1st - final of the series)
METABOLIC CONDITIONING :
AMRAP 16 minutes of:
1 Hang Power Clean
2 Handstand Push-Ups/HSPU from box/HS Press from floor
3 Knees to Chest pinching a Wall Ball between your knees
40 Double unders/80 Single unders
Saturday March 11, 2023 8 - 10am
OPEN GYM