Sept. 30th - Oct. 5th, 2024
MONDAY SEPTEMBER 30, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Cat-cows
8 Single arm DB press each arm
8 Single Leg RDL with DB from press
8 glute bridges
STRENGTH : 15 minutes to establish a 5 rep. single dumbbell Push Jerk each arm (# is what both arms can do)(Sept.16)
METABOLIC CONDITIONING :
3 rounds for time of:
400-meter run
30 KB swings (American)
30 Abmat or GHD sit-ups
TUESDAY OCTOBER 1, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats/8 goblet squats
8 banded presses
8 banded good mornings
8 hollow rocks
STRENGTH : 20 minutes to establish a 5 - 5 - 5 - 5 - 5 - 5 Back Squat
METABOLIC CONDITIONING :
AMRAP 12 minutes of:
1 power clean - 1 hang squat clean - 1 shoulder to overhead
3 barbell roll - outs (“Evil Wheel”)
WEDNESDAY “MASH UP” OCTOBER 2, 2024
Warm up
2:00 run/bike/row/ski
1 Round
4 Inch worms with seal and down dog
8 bootstrappers
8 hips down push ups
8 barbell strict presses
8 barbell deadlifts
2 pull to stand on rope
Warm up deadlift and HSPU
METABOLIC CONDITIONING:
AMRAP 6 minutes; “Different Diane”
1 - 1, 2 - 2, 3 - 3…
Deadlift, 225/155
Handstand push - ups/Box HSPU/Pike HSPU
AMRAP 6 minutes:
3 Rope Climbs, 15 ft. or 9 pull - ups
12 Burpees
15 V-up
AMRAP 6 minutes:
1 minute of:
Max Calories, Air Bike
1 minute of:
Plank
*Rest 4 minutes between workouts.
TEAM THURSDAY OCTOBER 3, 2024
2:00 run/bike/row/ski
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 Samson stretch
8 scap pull ups
8 bench dips (or hips down push if bench dip is what you are testing)
SKILL : Strict Pull up and Dip Strength - Goal here is to build capacity of each and work towards bar muscle ups
Strict Pull up/Rack Chin/Ring Pull up (from floor)
Retest your max effort! If you were close to a pull up the first week, try that again first!
Strict Dips/with band, bench or box
Retest your max effort! If you were close to an unassisted dip the first week, try that again first!
Rest 1:00 between efforts, can alternated between pull ups and dips
TEAM METABOLIC CONDITIONING :
Team Filthy Fifty
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions with barbell
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders/100 single unders
Teams of 2, complete the reps as a team, one rests while one works, divide the work as desired.
FRIDAY OCTOBER 4, 2024
Warm up!
2:00 run, row, bike
2 Rounds for quality
8 bootstrappers
8 hips down push ups
8 deadbugs
8 bent over chest medball slams
STRENGTH : 20 minutes to establish a 4 - 4 - 4 - 4 - 4 - 4 rep. Bench Press (Sept.20)
METABOLIC CONDITIONING :
6 rounds for time of:
14/18-calorie AirBike
30-foot sandbag carry
♀ 100 lb
♂ 150 lb
SATURDAY OCTOBER 5, 2024
OPEN GYM 0800 - 1000