October 16th-21st, 2023
MONDAY October 16, 2023
Warm up!
2:00 run/row/bike/ski
2 Rounds for quality
8 air squats
8 barbell good mornings
8 Sampson stretches
8 barbell strict press
8 dead bugs
Then: 2 x:30 banded wrist stretch each side
STRENGTH: 15 minutes to establish a 1 rep. Power Clean “touch & go” (Oct. 12)
METABOLIC CONDITIONING :
For time 1/2 Filthy:
25 box jumps / steps
25 jumping pull-ups
25 kettlebell swings (overhead)
25 back step lunges
25 knees-to-elbows
25 D.B. push presses (50/35 - 35/20)
25 D.B. Good Mornings
25 wall-ball shots
25 burpees
25 double-unders (25 singles)
TUESDAY OCTOBER 17, 2023
Warm up!
2:00 Run!!
2 Rounds for quality
4/4 World’s greatest stretch
8 Banded press
8 Ostrich walk steps
8 Hips down push ups
8 Banded pull aparts
1-2x :30 calf stretch each side
STRENGTH : 15 minutes to establish a 5 rep. Strict Press
METABOLIC CONDITIONING :
AMRAP 12 minutes:
Every 2 minutes until the required repetitions cannot be completed in the given time:
Run 200 meters/400m Bike erg/250m row
10 Sit - Ups
*Add 2 sit - ups after each round
WEDNESDAY “Mash-Up” October 18, 2023
Warm up!
2:00 row/bike/run
1 Round
10 Bootstrappers
10 PVC Passthroughs
10 Barbell deadlifts
10 Barbell hang muscle cleans
10 Barbell strict press
10 Arch/Hollow swings
Warm up barbell complex
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
12 Deadlifts, 185/135
9 Hang Power Cleans, 185/135
6 Push Jerks, 185/135
AMRAP 8 minutes of::
1 - 2 - 3 - 4 - 5…Pull-ups
1 - 2 - 3 - 4 - 5…Burpees
AMRAP in 8 minutes of:
200 m Run carrying Med. Ball 20/14
500 m Row
*Rest 3 minutes between workouts.
TEAM THURSDAY OCTOBER 19, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 air squats, pause in the bottom
8 PVC pass throughs
8 PVC overhead squats
8 Push ups
Then: :30 scorpion stretch each side
TEAM STRENGTH : 15 minutes to develop a 1 rep. Overhead Squat with 3 second squat hold (Oct. 9)
TEAM METABOLIC CONDITIONING :
Teams of 2
15:00 AMRAP
200ft shuttle runs
10 synchro burpees
20 partner Russian twist (passing wallball from side to side)
*Shuttle run is down 25' and back 25', one partner runs at a time. Tag out and alternate.
*Synchro burpee is chest on the floor before starting next rep.
*Each twist will count as 1 rep.
FRIDAY OCTOBER 20, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Sumo stance Inch worms (walk out and back
8 Bent over banded row
8 Air squats
8 Deadbugs
STRENGTH : 15 minutes to establish a 1 rep. Sumo Deadlift (Oct. 13)
METABOLIC CONDITIONING :
Row for meters
2:00 on/1:00 off x 6 (18:00)
*Row at a pace you can sustain for each working interval, so that you can row about the same distance each time.
*Re-set the rower each inteveral and record the meters per round, score is total meters.
SATURDAY OCTOBER 21, 2023
OPEN GYM 0800 - 1000