Oct. 3 - Oct. 7, 2022
Monday October 3, 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 : Back Squat 2 reps. E.M.O.M. x 10 minutes (50%-60%-70%-80%-90% x 6)
METABOLIC CONDITIONING :
Complete as many rounds as possible in 12 minutes of:
7 Ring Dips
21 calorie Row (if equipment is available - rotate through Row - AirBike - Ski-Erg)
Tuesday October 4, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : Bench Press your best 1 reps in 18 minutes
METABOLIC CONDITIONING :
For time:
30 double-unders
1 DB thruster
30 double-unders
2 DB thrusters
30 double-unders
3 DB thrusters
…continue this pattern ending with 8 DB thrusters
Wednesday “Mash-Up” October 5, 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.:
400 m Farmers Carry 53/35 depending on ability and KB availablity
Stop at 100 m and do 30 Russian KB swings
Stop at 200 m and do 30 Goblet squats
Stop at 300 m and do 30 KB Deadlifts
Stop at 400 m and do 30 KB Bridge Floor Presses
rest 3 minutes
Grace 30 Clean & Jerks every minute complete 3 bar over burpees (135/95)
rest 3 minutes
Isabel 30 Snatch every minute complete 3 bar over burpees (135/95)
Team Thursday October 6, 2022
WARM - UP : 2 minutes mono-structural & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Banded Trap release
STRENGTH : Team Deadlift Ladder for time : 1/1 2/2 3/3 4/4 5/5 6/6 7/7 8/8 9/9 10/10 (135/95)
METABOLIC CONDITIONING :
Team Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
T1-5 & T2-5 T1-10 & T2-10 T1-15 & T2-15 is round 1
T1-5 & T2-5 T1-10 & T2-10 T1-15 & T2-15 is round 2
Friday October 7, 2022
WARM - UP : 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Knee hug and roll. Pigeon.
STRENGTH : Pull-Up bar hold, rest 2 minutes x 3. Time is 3 attempts plus rests. (advanced = false grip ring hold)
METABOLIC CONDITIONING :
For time:
5 (real heavy) Sandbag cleans over shoulder right
50 AbMat
5 (real heavy) Sandbag cleans over shoulder left
50 AbMat