Oct. 31st - Nov. 5th, 2022
Monday October 31, 2022
WARM - UP : 2 minutes mono-structural & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : Barbell Rows. Clean grip. 5 - 5 - 5 - 5 - 5 moving up in weight getting used to movement.
METABOLIC CONDITIONING :
3 rounds for time of:
60-second handstand hold, freestanding (scale :30 sec. to wall)
60-second L-sit (scale elbows on boxes)
Run 400 meters
Tuesday November 1, 2022
WARM - UP : 2 minutes mono-structural & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : Find 1 rep. Deadlift (hopefully your best this cycle)
METABOLIC CONDITIONING :
Jack (Rx. is 20 min.) Complete as many rounds as possible in 15 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
(Rx.= ♀ 80-lb presses, 16-kg swings, 20-in box ♂ 115-lb presses, 24-kg swings, 24-in box)
Wednesday “Mash-Up” November 2, 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 :
12-11-10-9-8-7-6-5-4:
Deadlifts, 185/135
Push-Ups on barbell
12-11-10-9-8-7-6-5-4:
Row calories
Burpee - lateral jump over rower
12-11-10-9-8-7-6-5-4:
AirBike calories
”V” ups
12-11-10-9-8-7-6-5-4:
D.B. Bench Press, 50/35
Pull-ups
*Rest 3 minutes between workouts.
Thursday November 3, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : Team Dumbbell Bench Press. 10 sets of 10 reps. each team member / one at a time rotation. 40#/20#
METABOLIC CONDITIONING :
Team Wall Ball Ladder. For Time 1-2-3-4-5-6-7-8-9-10. 2 or 3 team members / one at a time rotation. 20#/14# - 10’/9’
Friday November 4, 2022
WARM - UP : 2 minutes mono-structural & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Banded Trap release
STRENGTH : Clean & Jerk. work to a 1 rep. @ 90%
METABOLIC CONDITIONING :
21-15-9 reps for time of:
Heavy Bag/Ball clean over the shoulder
Chest-to-bar pull-ups
Russian Twists (25# / 15# plate and L&R=1)
Saturday October 29, 2022 8 - 10am
OPEN GYM – with suggestions