October 9th - 14th, 2023
MONDAY October 9, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 air squats, pause in the bottom
8 PVC pass throughs
8 Snatch grip PVC Romanian Deadlifts
8 PVC overhead squats
2:00 foam roll and mobilize hips, shoulders, ankles - any area you need for your snatch mobility!
STRENGTH : 15 minutes to develop a 2 rep. Overhead Squat with 3 second hold at bottom Refer to Sept, 29
METABOLIC CONDITIONING :
For time:
30 Deadlifts
20 Front Squats
10 Squat Snatch
rest equal time
15 Deadlifts
10 Front Squats
5 Squat Snatch
Weight should be about 85-90% of your 5 rep. Squat Snatch or a weight that you can confidently complete for 10 reps.
TUESDAY OCTOBER 10, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 inch worms with seal & down dog
8 Bent over banded rows
8 Bootstrappers
8 Push ups
STRENGTH : Establish a 3 rep. Dumbbell Bench Press, Refer to Sept. 26
METABOLIC CONDITIONING :
For time:
Row 1,000 meters
Rest 3 minutes
Row 750 meters
Rest 2 minutes
Row 500 meters
Rest 1 minute
Row 250 meters
WEDNESDAY “Mash-Up” October 11, 2023
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 single arm DB high pulls
10 Air squats
10 single arm DB presses
10 bench dips
10 Wallball deadlifts
10 Wallball front squats
METABOLIC CONDITIONING :
AMRAP 8 minutes:
200m run
10 Jump Squats
10 Ring Dips
AMRAP 8 minutes:
10 Medball Cleans, 20/14
10 Push-ups
10 Medball sit ups
AMRAP 8 minutes:
50 Mountain Climbers
10 single DB alternating Devil’s Press
20 alternating DB snatch
*Rest 4 minutes between workouts.
TEAM THURSDAY OCTOBER 12, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 Bootsrappers
8 Banded good mornings
8 Banded presses
8 Arch/Hollow swings
TEAM STRENGTH : 15 minutes to establish a team 2 rep. Power Clean “touch & go” Oct. 2
TEAM METABOLIC CONDITIONING :
Teams of 2
For Time:
4 Rounds
30 cal bike
10 Pull ups/ring rows
20 Thrusters (95/65)
3:00 Rest
4 Rounds
30 cal bike
10 Toes to bar/Knee raises/V-ups
20 Power cleans **add weight from thrusters (135/95)
*One partner works at a time. If Team of 3, 2 partners shadow
*Partition reps as desired.
FRIDAY OCTOBER 13, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Sumo stance Inch worms (walk out and back)
8 Hips down push ups
8 Air squats
8 Deadbugs
STRENGTH : 15 minutes to establish a 1 rep. Sumo Deadlift (Sept. 19)
METABOLIC CONDITIONING :
Every 2 minutes until the required repetitions cannot be completed in the given time:
Run 200 meters
1 burpee
Run 200 meters
2 burpees
continue adding 1 burpee per round
SATURDAY OCTOBER 14, 2023
OPEN GYM 0800 - 1000