October 23rd - 28th, 2023
Monday October 23, 2023
Warm up!
2:00 run/row/bike/ski
2 Rounds for quality
8 bootstrappers
8 PVC pass throughs
8 goblet squats
8 bench dips
Then: 2 x:30 banded wrist stretch
STRENGTH: 15 minutes to establish a 5 rep. Squat Clean - just enough time between reps. for a proper set-up.
METABOLIC CONDITIONING :
5 rounds for time of:
1 mile (1600 meter) bike ride
5 bar muscle-ups / or 10 Strict dips
10 Sumo KB deadlifts
TUESDAY OCTOBER 24, 2023
Warm up!
2:00 Run!!
2 Rounds for quality
4 inch worms with seal and down dog
8 Banded press
8 Kettlebell swings - warm up weight
8 Scap only pull ups
1-2x :30 calf stretch each side
STRENGTH : 15 minutes to establish a 3 rep. Strict Press (Oct. 17)
METABOLIC CONDITIONING :
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
WEDNESDAY “Mash-Up” October 25, 2023
Warm up!
2:00 single under jumps/double unders
1 Round
10 air squats
10 banded presses
10 banded good mornings
10 barbell front squats
10 barbell strict press
10 barbell deadlifts
10 hollow rocks
Then: Warm up barbell weight for first complex.
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
30 Deadlifts
20 Front Squats
10 Shoulder to Overhead (wt. you can do for 10 Shoulder to Overhead)
AMRAP 7 minutes of::
40 Double-unders
30 AbMat/GHD Sit-ups
20 Dumbbell Push Press, 50's/35's - 35’s/20’s
AMRAP 7 minutes of ladder 10 - 15 - 20 - 25… :
Ring Rows (as level as possible - rings touch chest)
D.Ball/Med. Ball Clean over alternating shoulder
10 Calories Row (yes, they stay at 10 cal.)
Rest 3 minutes between AMRAP’s
TEAM THURSDAY October 26, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 air squats
8 PVC Passthroughs
8 PVC snatch grip Romanian Deadlifts
8 arch/hollow swings
8 push ups
TEAM STRENGTH: Establish a 2 rep. Dumbbell Bench Press, Refer to Oct. 10
TEAM METABOLIC CONDITIONING :
In Teams of 2, complete the following:
10 Rounds:
10 Power snatches 95/65
10 Bike cals
10 Toes to bar/Knee raises/V-ups
10 Bike cals
*Partition as desired. Teams of 3, 2 partners shadow
FRIDAY OCTOBER 27, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
4/4 single arm DB high pulls
8 goblet squats
4/4 single arm DB presses
8 glute bridges
STRENGTH : 15 minutes to establish a 5 rep. Front Squat
METABOLIC CONDITIONING :
Complete as many reps as possible in 15 minutes of:
2-4-6-8-10 reps of:
DB alternating Hang Power Clean (50/35 - 35/20)
Handstand Push-Ups
SATURDAY OCTOBER 28, 2023
8-10 Open Gym