November 18th - 23rd 2024
MONDAY NOVEMBER 18, 2024
Warm up!
2:00 bike/row/ski
2 Rounds
8 air squats/8 barbell front squats
8 Alternating direction kneeling wrist circles
8 glute brides
8 Alternating barbell front rack rotations
Then: 1:00 bottom of the squat hold w/ or w/o barbell!
Can use support
STRENGTH : 2 - 2 - 2 - 2 - 2 - 2 Front Squats (Nov.12)
METABOLIC CONDITIONING :
Complete as many reps as possible in 12 minutes of:
3 burpees to a 6-inch target
3 AbMat sit-ups/GHD
6 burpees to a 6-inch target
6 AbMat sit-ups/GHD
9 burpees to a 6-inch target
9 AbMat sit-ups/GHD
… Continue to add 3 reps to each exercise until time expires.
TUESDAY NOVEMBER 19th, 2024
Warm up:
2:00 bike/row/ski
2 Rounds
8 Bootstrappers
8 Banded presses
8 Banded good mornings
8 Deadbugs
Then:
1:00 banded trap stretch
STRENGTH : 15 minutes set a 5 - 5 - 5 - 5 - 5 - 5 rep. Deadlift
Aim for final set to be heavier than Oct. 22
METABOLIC CONDITIONING :
For total reps:
Tabata cal. row
Tabata box jump-overs
Tabata alternating ball over the shoulder cleans
*Each movement will be a 4:00 station (:20on/:10off) / 1:00 transition time
*Score is total reps each movement
WEDNESDAY “Mash-Up” NOVEMBER 20, 2024
Warm up:
2:00 run/bike/row/ski
1 Round
1:00 single unders or double unders
5/5 World’s greatest stretch
10 barbell RDLs
10 barbell hang muscle cleans
10 barbell front squats
10 barbell strict presses
10 arch/hollow swings
Warm up DB DL-hang power clean-push jerks
Warm up squat clean
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
15 pull ups/ring rows
12 DB Deadlifts
9 DB hang power cleans
6 DB push jerks
AMRAP 8 minutes of:
30 calories row
10 burpees over the rower
AMRAP 8 minutes of:
3-6-9-12 etc squat cleans (205/135)
45 double-unders/90 single unders between each set of cleans
TEAM THURSDAY NOVEMBER 21, 2024
2:00 run/bike/row/ski
2 Rounds for quality
4 Inch worms with seal and down dog
8 Samson stretch
8 scap pull ups
8 bench dips (or hips down push if bench dip is what you are testing)
SKILL : 2:00 run/bike/row/ski
2 Rounds for quality
5/5 World’s greatest stretch
8 single arm DB strict press
8 single arm DB high pulls
8 alternating box step ups
:30 calf stretch each side
SKILL : 10:00 EMOM - 1 extra round today!
Minute 1: Double under skill work
Minute 2: Top of pull up holds
*Goal is to build/improve over last week for both movements
TEAM METABOLIC CONDITIONING :
For time:
50 box jumps (24/20”)
50 DB snatches (50/35)
50 cals Echo bike
50 DB snatches (50/35)
50 box jumps
(20:00 time cap!)
FRIDAY NOVEMBER 22, 2024
2:00 bike/row/ski/run
2 Rounds
8 bootstrappers
8 Barbell Romanian deadlifts
8 Glute bridges
8 Barbell Front squats
8 Barbell strict press
STRENGTH:
15 minutes 3 - 3 - 3 - 3 - 3 - 3 rep. Squat Clean and Jerk. This is NOT “touch and go”. Good set up and Go (Nov.8)
METABOLIC CONDITIONING:
5 Rounds for Time:
10 Box Step-ups holding slam ball
10 slam balls squats
10 alternating slam ball cleans to shoulder (not over)
1:00 Plank Hold
SATURDAY NOVEMBER 23, 2024
OPEN GYM 0800 - 1000