November 14th-19th, 2022
Monday November 14th, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : 5 rep. Back Squat (heavy cycle - get your best 5 rep. ever)
METABOLIC CONDITIONING :
Row 1600 m for time. starting on 3 and 6 - 9 - 12 - 15… hold a :30 second face up plank
Tuesday October 15, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : Dumbbell Bench Press work to 1 rep. as heavy as possible
METABOLIC CONDITIONING :
AMRAP 10 minutes ladder of:
3 handstand push-ups
3 - 6 - 9 - 12 - 15…box jumps
Wednesday “Mash-Up” November 16, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For Total Reps.
AMRAP 9 minutes of:
9 Dumbbell or Kettlebell Clean & Jerks (@53's/@35's)
45 Double Unders
AMRAP 9 minutes of:
9 Ring dips
9 Overhead Squats (@50%)
AMRAP 9 minutes of:
9 Burpees
9 Supine Russian Twists (15/10 with L&R=1)
*Rest 3 minutes between workouts
Team Thursday November 17, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH :
Team Deadlift Total. 3 rep. 20 minutes starting with your empty barbell. 2 or 3 team totals.
METABOLIC CONDITIONING :
Team Calorie AirBike. AMCals.AP in 15 minutes working in 2 or 3 person teams 5 calories each.
Friday November 18, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Peanut ball roll between scapula & banded trap release
STRENGTH : Every minute on the minute 2 Devil’s Press. start moderate and work up the rack to as heavy as possible in a 15 minute window.
METABOLIC CONDITIONING :
EMOM x 3 (9 minute total)
minute 1 : 20 back step lunges
minute 2 : 30 AbMat sit-ups
minute 3 : 3 attempts for max, standing broad jump
Saturday November 19, 2022 8 - 10am
OPEN GYM – with suggestions