October 14th - 19th 2024
MONDAY OCTOBER 14, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
1:00 single under jumps/double unders (2nd round)
8 Samson stretches
8 Single arm DB press each arm
8 Single arm DB high pulls each arm
8 Hollow body rocks
STRENGTH : 15 minutes to establish a 5 rep. strict barbell press
METABOLIC CONDITIONING :
Every 3 minutes for 5 rounds:
20 weighted box step ups (53/35) into as many double-unders / single-unders in the remaining 3 minutes
rest 1 minute
*Use this as an opportunity to practice your double unders!!
TUESDAY OCTOBER 15, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats/8 goblet squats
8 banded presses
8 banded good mornings
8 glute bridges
STRENGTH : 20 minutes to establish a 3 - 3 - 3 - 3 - 3 - 3 Back Squat (Oct. 1)
METABOLIC CONDITIONING :
Every minute on the minute for 15 minutes / working :30 seconds on - :30 seconds rest complete:
Minute 1: Wall-ball shots
Minute 2: Russian KB swings
Minute 3: Supine Russian Twists
Score is total reps.
WEDNESDAY “MASH UP” OCTOBER 16, 2024
Warm up
2:00 run/bike/row/ski
1 Round
4 Inch worms with seal and down dog
10 bootstrappers
10 barbell strict presses
10 barbell deadlifts
10 V-ups
Warm up deadlift and HSPU
METABOLIC CONDITIONING:
AMRAP 7 minutes of:
21 Barbell roll-outs
7 Deadlifts, 245/165
AMRAP 7 minutes of:
10 Strict toes-to-bar
10 Strict Handstand Push-ups
10 Strict Chest-to-bar Chin-ups
AMRAP 7 minutes of:
500m row
400m run
*Rest 4 minutes between workouts.
TEAM THURSDAY OCTOBER 17, 2024
2:00 run/bike/row/ski
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 Samson stretch
8 scap pull ups
8 bench dips (or hips down push if bench dip is what you are testing)
SKILL : Lat strength for Pull ups and Bar Muscle ups and Kipping
**If you surpassed 5 strict pulls and are working towards a BMU
3 x 8 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 4-5 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 6-8 Banana jumps (if missed last week)
Accumulate 6-8 Banana jump + patient arch
Accumulate 6-8 Banana jump + patient arch to toe raise or back to hollow
TEAM METABOLIC CONDITIONING :
3:00 on/1:00 off x 4 Rounds
Partner 1: Wall sit!
Partner 2: Completes 1 Round
8/5 cals on Echo bike (sprint!)
10 Alternating DB snatches (50/35)
5 Squat thrust over DB - lateral jump
AMRAP for total rounds/reps. Can only work when partner is in their wall sit.
Complete round where you leave off after each break.
FRIDAY OCTOBER 18, 2024
Warm up!
2:00 run, row, bike
2 Rounds for quality
8 squat press outs with plate
8 hips down push ups
8 banded presses
8 bent over chest medball slams
STRENGTH : Build to heavy 3 - 3 - 3 - 3 - 3 - 3 rep. Bench Press (Oct. 4)
METABOLIC CONDITIONING :
7 - 6 - 5 - 4 - 3 - 2 - 1 reps. for time of:
hang cleans
front squats
shoulder-to-overheads
bar-facing burpees
♀ 75 lb
♂ 115 lb
SATURDAY OCTOBER 19, 2024
OPEN GYM 0800 - 1000