October 7th - 12th, 2024
MONDAY October 7, 2024
Warm up!
2:00 jump rope!! singles and doubles
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 3-3-3-3-3 rep. Deadlift
Aim for final set to be heavier than Sept. 24
METABOLIC CONDITIONING :
In 2 minutes, complete:
1 round of DT:
12 deadlifts
9 hang power cleans
6 shoulder-to-overheads
Max Echo-bike calories in remaining time
Rest 1 minute between rounds. Complete a total of 5 rounds.
♀ 105 lb
♂ 155 lb
Post total bike calories
TUESDAY OCTOBER 8, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
8 air squats
8 PVC pass throughs
8 hips down push ups
8 Samson stretches
Then:
Burgener warm up with PVC - coach led
STRENGTH : 15 minutes 3-3-3-3-3 Squat Snatch / Power Snatch + Overhead Squat
Sept. 23
METABOLIC CONDITIONING :
For time:
500-meter row
5 rope climbs to 15 feet/3 rope climbs/15 ring rows + 15 strict knee raises
25 push-ups
5 rope climbs to 15 feet/3 rope climbs/15 ring rows + 15 strict knee raises
500-meter row
WEDNESDAY “Mash-Up” OCTOBER 9, 2024
Warm up:
2:00 run/bike/row/ski
1 Round
10 Squat thrusts (no push up burpee)
10 single arm DB press each arm
10 alternating lunges (each leg!)
10 Russian KBS light weight
10 Bench dips
10 Tuck ups
Then:
4 Back step lunges with working weight
4 single DB S2O
2-3 dips of choice
2-3 strict toes to bar or Kettlebell
4 Russian KBS with working weight
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
12 back step single DB lunge (50/35)
12 single DB alternating shoulder to overhead
AMRAP 8 minutes of:
1 min Plank Hold, R-side
10 Ring/Matador/Bench dips
1 min Plank Hold, L-side
10 Strict toes to bar/toes to kettlebell
AMRAP 8 minutes of:
20 Burpees
20 Russian Kettlebell Swings, 53/35
20 Calories, Air Bike
*Rest 4 minutes between workouts.
TEAM THURSDAY OCTOBER 10, 2024
2:00 run/bike/row/ski
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded pull aparts
8 banded good mornings
8 banded presses
8 scap pull ups
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 6 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 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
Accumulate 6-8 Banana jumps + patient arch
TEAM METABOLIC CONDITIONING :
Part 1:
For time:
42-30-18
Devil’s presses (35/20)
Box jump overs
*One person works at a time.
Part 2:
50’ Sled push ladder - Will add 25# each round, everyone to their max effort, will add up totals for team
*Aim to have teams of relatively equal strength - so a bigger partner with a smaller partner :)
FRIDAY OCTOBER 11, 2024
2:00 bike/row/ski/run
2 Rounds
8 bootstrappers
8 Barbell Romanian deadlifts
8 Deadbugs
8 Barbell Front squats
STRENGTH:
20 minutes to establish a quality Squat Clean single (Sept. 27)
METABOLIC CONDITIONING:
Annie With a Twist
In 15 minutes:
For time:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bars
SATURDAY OCTOBER 12, 2024
OPEN GYM 0800 - 1000