SEPT. 18th - 23rd, 2023

MONDAY SEPT. 18, 2023

Warm up!
2 Rounds for quality

1:00 Single unders/2nd Rd Double unders
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 5 rep. Overhead Squat with 3 second hold at bottom

METABOLIC CONDITIONING :

5 Rounds for time:
50 Double-unders
30 Hollow Rocks
30 Push-ups
20 KettleBell Swings (Russian)

TUESDAY  SEPT. 19, 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 Bootstrappers
8 Deadbugs

STRENGTH : 15 minutes to establish a 2 rep. Sumo Deadlift (Sept. 8)

METABOLIC CONDITIONING :

4 rounds for time of:
6 Bar Muscle-ups or Chest to Bar
12 Box step-ups with a pair of DB’s
18/12 Calories, Air Bike

WEDNESDAY “Mash-Up” September 20, 2023

Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 banded presses
10 goblet squats
10 box or bench dips
10 arch/hollow swings

1 rounds
10 Barbell Romanain Deadlifts
10 Hang Power Cleans
10 Strict Press
10 Front Squats

Then: Warm up Squat Clean and Jerk.

METABOLIC CONDITIONING :

AMRAP 9 minutes of::
3 Squat Cleans, 185/135
3 Ring Dips (Muscle-ups)

AMRAP 9 minutes of:
15/10 Calories, Air Bike
50 Single-unders
5 Push Jerks, 155/105

AMRAP 9 minutes of:
200m run
10 Knees-to-elbows
200m run
10 Toes-t-bar
200m run
10 V-ups

*Rest 4 minutes between workouts.

TEAM THURSDAY SEPT. 21, 2023

Warm up!

2:00 run/row/bike/ski
2 Rounds for quality
4/4 World’s greatest stretch
8 banded good mornings
8 band pass throughs
8 dead bugs

Then: 2 x:30 banded wrist stretch and calf stretch each side

TEAM STRENGTH: 15 minutes to establish a team 4 rep. Power Clean “touch & go” Sept.11

TEAM METABOLIC CONDITIONING :

In teams of 2 or 3 complete the following:
For Time:
2000m row
1000m run
500m ski

*Partition as desired. One partner works at a time.

*Stagger the start so that the ski will be open for each team.

FRIDAY  SEPTEMBER 22, 2023

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
8 Banded press
8 Sampson stretch
8 Banded pull aparts

STRENGTH : 15 minutes to establish a 2 rep. Push Jerk (no press-outs) Sept. 12

METABOLIC CONDITIONING :

10 Rounds for time:
20/15 calorie row
15 Sit-ups
5 Strict Pull-ups, weighted

(25:00 time cap)

SATURDAY  SEPTEMBER 23, 2023

OPEN GYM 0800 - 1000