Oct. 30 - Nov. 4, 2023
MONDAY OCTOBER 30, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Inch worms with seal & down dog
8 Hips down push ups
8 Bootstrappers
8 Deadbugs
STRENGTH : Deadlift 10 - 10 - 10 - 10 - 10 @50-60% concentrating of maintenance of “perfect form”
METABOLIC CONDITIONING :
For time:
20 - 15 - 10 - 5
box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
calorie row
TUESDAY OCTOBER 31, 2023
HAPPY HALLOWEEN!!!
Warm up!
2:00 Run!
2 Rounds for quality
8 air squats/8 goblet squats 2nd round
8 banded pass through
8 banded good mornings
8 PVC overhead squats
Then: :30 banded wrist stretch each side/:30 ankle stretch each side
STRENGTH: 15 minutes to establish a 4 rep. Squat Clean - just enough time between reps. for a proper set-up. (Oct. 23)
METABOLIC CONDITIONING :
Nancy
5 rounds for time of:
Run 400 meters
15 overhead squats
♀ 65 lb ♂ 95 lb (scale wt. as needed for unbroken reps.)
WEDNESDAY “Monster Mash-Up” NOVEMBER 1, 2023
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 single arm DB high pulls
10 air squats
10 single arm DB presses
10 bench dips
10 sit ups
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
10 Lateral Burpees over DB
10 alternating DB snatch (50/35)
AMRAP 8 minutes of (or completion and extra rest):
50 - 40 - 30 - 20 - 10 Air Squats
10 Toes to Bar
AMRAP 8 minutes of:
2:00 Plank Hold
10 Ring Dips
10 “V”-Ups
*Rest 3 minutes between workouts.
TEAM THURSDAY NOVEMBER 2, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 Mountain climbers
8 Banded press
8 Banded pull aparts
8 Russian twists
TEAM STRENGTH : 15 minutes to establish a 2 rep. Strict Press (Oct. 24) hopefully as good as your previous 1 rep.
TEAM METABOLIC CONDITIONING :
24:00 E2MOM (2x through each station)
Teams of 2-3 people
Station 1) Calories ski erg
Station 2) Sled push - switch partners every 50’ (down and back)
Station 4) Calories bike
Station 3) Rope climbs/Pull to standing
*Record total reps for each movement
*Rotate Stations every 2:00 minutes/1:30 work/:30 transition time.
*Max effort on each movement, keep track of reps/calories
*One partner works at a time, You-go-I-go
FRIDAY NOVEMBER 3, 2023
Warm up!
2 Rounds for quality
1:00 Single unders/1:00 Double unders (2nd round)
8 air squats
4/4 single arm DB press
8 goblet squats (with DB)
8 push ups
Then: 1:00 bottom of squat hold
STRENGTH: 15 minutes to establish a 4 rep. Front Squat. (Oct.27)
METABOLIC CONDITIONING :
10 Rounds for Time of;
40 double-unders
10 single DB alternating Devils Press (5 per side)
40 Russian twists (same DB)
SATURDAY NOVEMBER 4, 2023
OPEN GYM 8 - 10 am