October 21st - 26th 2024
MONDAY October 21, 2024
Warm up!
2:00 run/bike/row/ski
2 Rounds
8 air squats/PVC OHS second round
8 PVC pass throughs
8 bench dips
8 PVC good mornings
Then:
Burgener warm up with PVC - coach led
STRENGTH : 15 minutes 2 - 2 - 2 - 2 - 2 - 2 Squat Snatch or Power Snatch + Overhead Squat (Oct.8)
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 6 minutes of:
10 ring dips/matador/bench
20 box jump-overs (24/20”)
rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
10 ring dips/matador/bench
20 box jump-overs
rest 1 minute
Complete as many rounds and reps as possible in 4 minutes of:
10 ring dips/matador/bench
20 box jump-overs
TUESDAY OCTOBER 22, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
8 Bootstrappers
8 Banded presses
8 Banded good mornings
8 Glute bridges
Then:
1:00 banded trap stretch
STRENGTH : 15 minutes build to a 2 - 2 - 2 - 2 - 2 - 2 rep. Deadlift
Aim for final set to be heavier than Oct. 8
METABOLIC CONDITIONING :
30-20-10 reps for time of:
Single-arm Russian kettlebell swings, right arm
Single-arm Russian kettlebell swings, left arm
Kettlebell goblet squats
♀ 53 lb
♂ 70 lb
WEDNESDAY “Mash-Up” OCTOBER 23, 2024
Warm up:
2:00 run/bike/row/ski
1 Round
1:00 single unders
10 air squats
10 PVC snatch grip RDLs
10 PVC pass throughs
10 PVC behind the neck presses
10 arch/hollow swings
Warm up power snatch and pull ups/toes to bar
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
10 Power Snatch, 75/55
2 Rounds of "Cindy" (5 pull ups-10 push ups- 15 air squats)
AMRAP 6 minutes of:
20 Double-unders then 20 single-unders or 40 single unders
40 Abmat Sit-ups
AMRAP 6 minutes of:
”Up the Hill” Farmer Carry (2 x 50/35# DBs)
20 Toes 2 Bar/Knee raises
*Rest 3 minutes between workouts.
TEAM THURSDAY OCTOBER 24, 2024
2:00 run/bike/row/ski
2 Rounds for quality
4 Inch worms with seal and down dog
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 4-6 Banana jump + patient arch
Accumulate 4-6 Banana jump + patient arch to toe raise or back to hollow
Accumulate 4-6 Banana jump + patient arch to toe raise + hip to bar
TEAM METABOLIC CONDITIONING :
For time:
5000/4000m row
Every 500m must perform 5 synchronized burpees
One partner rows at a time. Switch every 500m
FRIDAY OCTOBER 25, 2024
2:00 bike/row/ski/run
2 Rounds
8 bootstrappers
8 Barbell Romanian deadlifts
8 Deadbugs
8 Barbell Front squats
8 Barbell strict press
STRENGTH:
15 minutes to establish a quality 5 rep. Squat Clean and Jerk. This is NOT “touch and go”. Good set up and Go
METABOLIC CONDITIONING:
For time:
800-meter run
15 as horizontal as possible Ring Rows
400-meter run
10 kipping pull-ups
200-meter run
5 strict pull-ups
SATURDAY OCTOBER 26, 2024
OPEN GYM 0800 - 1000