Oct. 28th - Nov. 2nd 2024

MONDAY OCTOBER 28, 2024

Warm up:

2:00 row/bike/run

2 Rounds
8 air squats/8 goblet squats
8 PVC passthroughs
8 PVC good mornings
8 glute bridges

STRENGTH : Build 2 - 2 - 2 - 2 - 2 - 2 Back Squat (Oct.15)

METABOLIC CONDITIONING :

Complete as many reps as possible in 10 minutes climbing ladder of:
1 - 2 - 3 - 4 - 5 - 6 - 7….Power snatch
1 - 2 - 3 - 4 - 5 - 6 - 7…Barbell roll outs

♀ Body weight
♂ Body weight

TUESDAY  OCTOBER 29, 2024

Warm up:
2:00 easy row/bike/ski

2 Rounds
1:00 single under jumps/double unders (2nd round)
8 barbell strict presses
8 barbell RDLs
8 barbell muscle cleans
8 Hollow body rocks

STRENGTH : 15 minutes to establish a 3 rep. strict barbell press (Oct.14)

METABOLIC CONDITIONING :

For time:
50 double-unders/100 single unders
35 sit ups/GHD sit-ups
20 power cleans
35 sit ups/GHD sit-ups
50 double-unders/single unders

♀ 105 lb
♂ 155 lb

WEDNESDAY “MASH UP” OCTOBER 30, 2024

Warm up

2:00 run/bike/row/ski

1 Round
4 Inch worms with seal and down dog
10 bootstrappers
10 single arm DB presses each arm
10 air squats
10 bench dips
10 barbell front squats

Warm up front squat (from the floor!)

METABOLIC CONDITIONING:

AMRAP 5 minutes of:
1:00 Handstand hold/From box/50 ft. Handstand Walk
10 Front Squats, 185/125 - from the floor

AMRAP 5 minutes of:
400m Run (500m Row)
15 DB Push Press, 50/35
12 Ring Dips/Matador/Bench Dips

AMRAP 5 minutes:
20 Burpees
20/15 Calories, Air Bike

*Rest 3 minutes between workouts.

TEAM THURSDAY  OCTOBER 31, 2024
Halloween!!!

2:00 run/bike/row/ski

2 Rounds for quality
8 cat-cows
8 banded pass throughs
8 air squats
8 banded presses
8 scap pull ups

SKILL : Lat strength for Pull ups and Bar Muscle ups and Kipping
Last week!!

**If you surpassed 5 strict pulls and are working towards a BMU
3 x 12 reps of banded lat pull down to hips with straight arms - highest resistance possible

**If you are working on a pull up/surpassing 5
3 x 5-7 negative pull ups - jump into position and lower as slowly as possible
If you can’t keep a lower tempo of at least 4 seconds, use a foot to assist

Everyone
Accumulate 4-6 Banana jump + patient arch
Accumulate 4-6 Banana jump + patient arch to toe raise or back to hollow
Accumulate 4-6 Banana jump + patient arch to toe raise + hip to bar

“Halloween” TEAM METABOLIC CONDITIONING :

For Time (with a Partner)
75 Lateral Pumpkin Jumps
50 Pumpkin Push Presses*
100 Pumpkin Goblet Squats*
50 Pumpkin Box Jumps/Step ups* (20 in)
75 Pumpkin Squat Cleans

• * 5 burpee penalty (both partners) each time the "pumpkin" touches the ground

• Use a medicine ball (20/14 lb) as your pumpkin

FRIDAY NOVEMBER 1, 2024

Warm up!

2:00 run, row, bike

2 Rounds for quality
5/5 World’s greatest stretch
8 hips down push ups
8 barbell thrusters
8 bent over chest med ball slams

STRENGTH : Build to heavy 2 - 2 - 2 - 2 - 2 - 2 rep. Bench Press (Oct.18)

METABOLIC CONDITIONING :

Tommy V
For time:
21 thrusters
12 rope climbs to 15 feet or 12 strict pull ups/ring rows + 12 strict knee raises
15 thrusters
9 rope climbs to 15 feet or 12 strict pull ups/ring rows + 12 strict knee raises
9 thrusters
6 rope climbs to 15 feet or 12 strict pull ups/ring rows + 12 strict knee raises

♀ 75 lb
♂ 115 lb

SATURDAY  NOVEMBER 2, 2024

OPEN GYM 0800 - 1000