November 4th - 9th 2024
MONDAY NOVEMBER 4, 2024
Warm up!
2:00 run/bike/row/ski
2 Rounds
8 air squats/goblet squats
8 Alternating direction kneeling wrist circles
8 glute brides
8 Alternating front rack rotations
Then: 1:00 bottom of the squat hold
Can use support
STRENGTH : 15 min building 6-5 sets x 5 reps Front Squats
METABOLIC CONDITIONING :
5 rounds, each for time, of:
400/500-meter row
Rest 3 minutes between efforts.
TUESDAY NOVEMBER 5th, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
8 Bootstrappers
8 Banded presses
8 Banded good mornings
8 Deadbugs
Then:
1:00 banded trap stretch
STRENGTH : 15 minutes build to a 1 - 1 - 1 - 1 - 1 - 1 rep. Deadlift
Aim for final set to be heavier than Oct. 22
METABOLIC CONDITIONING :
For time:
40 ground-to-overheads with slam ball
200 m ball carry
30 ground-to-overheads with slam ball
300 m ball carry
20 ground-to-overheads with slam ball
400 m ball carry
WEDNESDAY “Mash-Up” NOVEMBER 6, 2024
Warm up:
2:00 run/bike/row/ski
1 Round
:30 single unders/:30 crossover single unders
10 air squats
10 single arm DB strict press - warm up weight
10 Russian KBS - warm up weight
10 bench dips
10 alternating box step ups
10 arch/hollow swings
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
15 Wallballs, 20/14
15 Russian twists
AMRAP 7 minutes of:
9 DB Strict press (50/35) - heavy!
9 Strict Ring Dips/Bench dips
9 Toes to bar/Knee raises/toes to KB
AMRAP 7 minutes of:
20 Crossover single unders/40 single unders
20 Box Jumps, 24"/20"
20 Russian Kettlebell Swings, 70/53
*Rest 4 minutes between workouts.
TEAM THURSDAY NOVEMBER 7, 2024
2:00 run/bike/row/ski
2 Rounds for quality
8 cat-cows
8 PVC passthroughs
8 PVC snatch grip Romanian deadlifts
8 PVC behind the neck snatch grip presses
8 scap pull ups
SKILL : Double unders & Top of Pull up holds
8:00 EMOM
Minute 1: Double under skill work
Minute 2: Top of pull up holds
Double under options:
Penguin jumps - work on timing
Tall singles “double-under jump” timing
Single under + double under - increase reps each round
Double unders: UB sets of 5-10-15-20
Strict Pull up options:
Top of pull up holds on bar, with a foot assist, or on rings
1-2 max effort holds within the working minute
*If you can hold for >:45 add a weight vest!
TEAM METABOLIC CONDITIONING :
15:00 AMRAP
Partner 1: 20/15 calorie bike (about 2:00)
Partner 2: Works through
5 Hang power snatches (95/65)
10 Pull ups/ring rows
15 Sit ups
*While P1 Run, P2 works through AMRAP, switch and continue where partner left off.
FRIDAY NOVEMBER 8, 2024
2:00 bike/row/ski/run
2 Rounds
8 bootstrappers
8 Barbell Romanian deadlifts
8 Barbell Front squats
8 Barbell strict press
STRENGTH:
15 minutes 4 - 4 - 4 - 4 - 4 - 4 rep. Squat Clean and Jerk. This is NOT “touch and go”. Good set up and Go (Oct.25)
METABOLIC CONDITIONING:
Every 1 minute, complete:
1 wall walk/5 push ups
3 double DB or KB deadlifts
5 toes-to-bars
Every minute, add 2 toes-to-bars. Complete as many rounds as possible until failure.
SATURDAY NOVEMBER 9, 2024
OPEN GYM 0800 - 1000