Oct. 2nd - 7th, 2023
Monday October 2, 2023
Warm up!
2:00 run/row/bike/ski
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded good mornings
8 band pass through
8 dead bugs
Then: 2 x:30 banded wrist stretch and calf stretch each side
STRENGTH: 15 minutes to establish a team 3 rep. Power Clean “touch & go” Sept. 21
METABOLIC CONDITIONING :
21-15-9 reps for time of:
Pull-ups
Burpee box overs (24/20”)
TUESDAY OCTOBER 3, 2023
Warm up!
2:00 Run!!
2 Rounds for quality
4/4 World’s greatest stretch
8 Banded press
8 Push ups
8 Banded pull aparts
1-2x :30 calf stretch each side
STRENGTH : 15 minutes to establish a 1 rep. Push Jerk (no press-outs) Sept. 22
METABOLIC CONDITIONING :
10 rounds for time of:
200-m run
10 deficit push-ups (use 2 25# or 45# plates)
WEDNESDAY “Mash-Up” October 4, 2023
Warm up!
2:00 row/bike/ski
2 Round
10 bootstrappers
10 single arm presses
10 goblet squats
10 kettlebell swings
10 arch/hollow swings
Then: Warm up Deadlift
METABOLIC CONDITIONING :
AMRAP 9 minutes of:
20/15 Calories, Air bike
24 Lateral jumps over bar
9 Deadlifts, 275/185
AMRAP 9 minutes of:
500m Row
15 Kettlebell Swings, 53/35
10 Goblet Squats, 53/35
AMRAP 9 minutes of:
400m Run
12 single arm alternating Push Jerks, 50/35 35/20
4 Bar Muscle-ups -or- 6 C2B pull-ups -or- 8 pull-ups
rest 3 minutes between
TEAM THURSDAY October 5, 2023
Warm up!
2:00 run/row/bike/ski
2 Rounds for quality
8 air squats
8 PVC Passthroughs
8 alternating lunges
8 Scap only pull ups
Then: 1:00 bottom of squat hold
TEAM STRENGTH: 15 minutes to establish a 1 rep. team Back Squat refer to Sept. 25
TEAM METABOLIC CONDITIONING :
Teams of 2
20:00 AMRAP
Partner 1: 500m row
Partner 2: Works through:
10 Power cleans
10 Shoulder to overhead
10 Toes to bar
*While one partner completes the row, the other partner will work through rounds of the three movements (the AMRAP). Switch at the end of each row, and continue where your partner leaves off.
*Work on the reps/rounds cannot begin until the partner is rowing.
FRIDAY OCTOBER 6, 2023
Warm up!
2 Rounds for quality
1:00 single unders/2nd minute double unders
8 Air squats
8 Banded good mornings
8 Push ups
8 Glute bridges
STRENGTH : 10 sets of 10 rep. D.B. Bench Press (partner up and steam through!!!)
METABOLIC CONDITIONING :
For time of:
30 Double-Unders
25 Box Reverse Hypers
20 AbMat or GHD
Run 800 meters
20 AbMat or GHD
25 Box Reverse Hypers
30 Double-Unders
SATURDAY OCTOBER 7, 2023
OPEN GYM 0800 - 1000