Sept. 26 - Oct. 1, 2022
Monday September 26, 2022
WARM - UP : 2 minutes mono-structural & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : Deadlift 3 - 3 - 3 - 3 - 3 50% - 60% - 70% - 80% & 80%
METABOLIC CONDITIONING :
Double DT
10 rounds for time with a 12 minute time cap of:
12 deadlifts
9 hang power cleans
6 push jerks
(85#/55# or light enough to complete in 12 minutes)
Tuesday September 27, 2022
WARM - UP : 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : Pull-Ups 5 - 5 - 5 - 5 - 5 from as light as possible banded to full strict chest to bar (note your ability)
METABOLIC CONDITIONING :
7 rounds for time of:
7 ring rows (Rx. is body horizontal, heels on box)
7 lateral box over burpees
Wednesday “Mash-Up” September 28, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For total time.:
Amrap 10 minutes of:
25/18 AirBike calories
25/18 Push-Ups
Amrap 10 minutes of:
40 Double-unders
10 D.B. Hang power cleans
Amrap 10 minutes of:
12/9 Rower calories
12 pistol squats
*Rest 3 minutes between workouts.
Team Thursday September 29, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : Team single D.B. Snatch in 20 minutes. Do-able with both arms.
METABOLIC CONDITIONING :
E.M.O.M. x 4 rounds (16 minutes total team duration)
for max reps at each station with each team member doing :30 seconds:
D.B, Shoulder to overhead (35/20)
Air Squats
Ring dips
AbMat sit-ups
Friday September 30, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams & banded trap release
STRENGTH : Push Press 1 rep E.M.O.M. x 10 minutes (55%-65%-75%-85%-95% x 6)
METABOLIC CONDITIONING :
12 Rounds for time of:
1 Deadlift, 70-80% 1RM
3 B.B. roll outs
6 Push-ups on the B.B.
:30 Plank on the B.B.
(Scaled is using chock blocks to stabilize barbell)
Saturday October 1, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!