October 24th - 29th, 2022
Monday October 24, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : Dumbbell Bench Press your best 3 reps. in @ 20 minutes. After each set do a 4 second negative pull-up.
METABOLIC CONDITIONING :
For Time:
40 Box Jumps /Steps
30 Burpee Box Over
20 double dumbbell step-overs (35#/20#)
Tuesday October 25, 2022
WARM - UP : 2 minutes mono-structural & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : For Time : Double Kettlebell Deadlift Ladder. 21 - 18 - 15 - 12 - 9 - 6 - 3 and carry to finish line.
METABOLIC CONDITIONING :
4 rounds E.M.O.M. for reps. of:
Row calories
Push presses
Toes 2 Kettlebell
♀ 45 lb ♂ 65 lb
Wednesday “Mash-Up” October 26, 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:
AMRAP 10 minutes:
10 Front Squats, 1/2 bodyweight
20 Double Unders
AMRAP 10 minutes:
15 Goblet Squats (53#/35#)
30/20 Calories, Air Bike
AMRAP 10 minutes:
20 Air Squats
20 AbMat with Med.Ball (anchor feet with dumbbells. Ball touches ground overhead and dumbbells at feet)
*Rest 3 minutes between workouts
Team Thursday October 27, 2022
WARM - UP : 2 minutes mono-structural & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Banded Trap release
STRENGTH : Team GRACE - 30 Clean & Jerk for time. 2 or 3 person teams. each athlete does singles until everyone has done 30.
METABOLIC CONDITIONING :
5 rounds for 2 or 3 Team time of:
7 dumbbell or kettlebell thrusters
70’ farmers carry
♀ 25-lb ♂ 35-lb
Friday October 28, 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 : 2 Front squats immediately into 4 Back Squats. work to heavier then last week.
METABOLIC CONDITIONING :
Complete as many rounds as possible in 12 minutes of:
3/3 single dumbbell Overhead Squats
12 Ring Dips
24 back step Lunges holding same dumbbell.
Saturday October 29, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!