May 16th - May 21st
Monday May 16, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Total Shoulder Banded Ankle
STRENGTH : set a new 1 rep. Push Press
METABOLIC CONDITIONING :
5 rounds for time of:
15 wall-ball shots
10 med-ball weighted pull-ups
Tuesday May 17, 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 get a 5 rep. number check past results
METABOLIC CONDITIONING :
"Christine"
3 Rounds for time of:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps, 20"
Wednesday Mash-Up May 18, 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 -
"The Seven"
One time through in any order:
7 Handstand push-ups
7 Thrusters, 135/95
7 Knees-to-elbows
7 Deadlifts, 245/165
7 Burpees
7 Kettlebell Swings, 70/53
7 Pull-ups
"SQT"
3 Rounds for time of:
10 Ground-to-overhead, 95/65
200 Yard Shuttle Sprint (50x4)
"Annie"
50-40-30-20-10 reps for time, or not:
Double-unders
Sit-ups
Team Thursday May 19, 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 5 rep. each total
METABOLIC CONDITIONING :
For each team member time:
Row 400 meters
20 ring push-ups
Row 500 meters
15 ring push-ups
Row 600 meters
10 ring push-ups
Friday May 20, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold banded ankle mobility
STRENGTH : Deadlift 1 - 1 - 1 - 1 - 1 to 90%
METABOLIC CONDITIONING:
7 rounds for max distance of:
Row 1 minute
Rest 1 minute
may sub one or two rounds of Bike or SkiErg
Saturday May 21, 2022 8 - 10am
OPEN GYM – with suggestions
1.) “Cindy” Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
2.) Weight Vest Running for time with rests : 400 m - rest 1 minute. 800 m - rest 2 minutes. 400 m.