Sept. 5th - Sept.10th
Monday September 5, 2022 LABOR DAY! HOLIDAY SCHEDULE 8 - 10 am OPEN GYM with suggestion
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion, banded trap release, couch stretch
METABOLIC CONDITIONING :
For Time:
400 m run
5 Pull Ups - 10 Push Ups - 15 Squats
40 AbMat sit ups
15 Squats - 10 Pull ups - 5 Pull Ups
400 m Run
5 Pull Ups - 10 Push Ups - 15 Squats
40 AbMat sit ups
15 Squats - 10 Pull ups - 5 Pull Ups
400 m Run
5 Pull Ups - 10 Push Ups - 15 Squats
40 AbMat sit ups
15 Squats - 10 Pull ups - 5 Pull Ups
400 m Run
Tuesday September 6, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams & banded trap release
STRENGTH : Back Squat new cycle 5 rep. to your best effort
METABOLIC CONDITIONING :
Elizabeth (squat)
21-15-9 reps for time of:
Squat cleans
Ring dips
♀ 95 lb ♂ 135 lb
Intermediate Option:
15-12-9 reps for time of:
Squat cleans
Ring dips
♀ 75 lb ♂ 115 lb
Beginner Option:
15-12-9 reps for time of:
Squat cleans
Push-ups
♀ 55 lb ♂ 75 lb
Wednesday “Mash-Up” September 7, 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 9 minutes (at the rack) of:
12 Wallball Shots, 20/14
15 Russian KBS, 70/53
AMRAP 9 minutes (middle of the room) of:
40 Double-unders
10 Power Cleans, 115/75
40 Double-unders
10 Push Press, 115/75
AMRAP 9 minutes of:
800m run then as many rowing calories as possible
*Rest 4 minutes between workouts.
Team Thursday September 8, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : “JUST PLAIN STUPID” max. number of empty barbell bench press (M=45# with chains / W=35#
METABOLIC CONDITIONING :
“SLED RACES” (for time)
two sleds : two pull - two push - 1 rides. switch positions every 200 meters. go to the 800 m mark
Friday September 9, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams & banded trap release
STRENGTH : Overhead Squat 3 reps. All quality - not for weight
METABOLIC CONDITIONING :
Chest-to-bar pull-up ladder
Saturday September 10, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!