Oct. 17 - 22, 2022

Monday   October 17, 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 your best 5 reps. in @ 15 minutes

METABOLIC CONDITIONING :

For Time: 18 - 16 - 14 reps of:

single DB alternating Devils press + Row calories

Tuesday  October 18, 2022

WARM - UP  :  2 minutes mono-structural &  "Daily Warm-Up"

MOBILITY :  Roller to Glutes and Hams, Forearm grinders

STRENGTH : Deadlift 1 - 1 - 1 - 1 - 1 - 1 50% - 60% - 70% - 80% - 90% - 100%

METABOLIC CONDITIONING :

20 x 25’ shuttle run + 5 pull-ups

20 x 25’ shuttle run + 4 pull-ups

20 x 25’ shuttle run + 3 pull-ups

20 x 25’ shuttle run + 2 pull-ups

20 x 25’ shuttle run + 1 pull-up

Wednesday   “Mash-Up” October 19, 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:

3 Rounds:
21 Wallballs, 20/14
14 Feet elevated Push-ups (8”/4”)
7 Sumo KB Deadlifts

16-14-12 reps of:
KB Snatch, L-arm, 53/35
KB Snatch, R-arm, 53/35
Knees-to-elbows

3 Rounds :
40 Double-unders
20 AbMat Sit-ups
10 barbell Row

Team Thursday  October 20, 2022

WARM - UP  :  2 minutes mono-structural &  "Daily Warm-Up"

MOBILITY :  Roller to Glutes and Hams, Banded Trap release

STRENGTH : Best team total Shoulder to Overhead from the rack in 5 attempts

METABOLIC CONDITIONING :

Team Burpee Box-Over. 1-1, 2-2, 3-3, 4-4, 5-5, 5-5, 4-4, 3-3, 2-2, 1-1 (24/20)

Friday   October 21, 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 : 3 Front squats immediately into 5 Back Squats. work to moderately heavy in 6 sets

METABOLIC CONDITIONING :

Complete as many rounds as possible in 15 minutes of:

5 Med.Ball squat cleans

10 Med.Ball squats

15 Med.Ball slams

as heavy as possible - we do have those 25# & 30# medicine balls.

Saturday  October 22, 2022 8 - 10am

OPEN GYM – with suggestions

GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!