September 12 - 17, 2022
Monday September 12, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : Power Clean for training in 20 minutes no set or rep. expectations, compare to Sept. 1 get good!!!
METABOLIC CONDITIONING :
42-30-18 reps for time of:
Double unders
Double dumbbell box step-ups (35/20) (20/16) single count
Tuesday September 13, 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 2 reps. E,M,O,M, x 10 minutes (50%-60%-70%-80%-90% x 6)
METABOLIC CONDITIONING :
Complete as many rounds as possible in 14 minutes of:
3 deadlifts
7 barbell roll-outs
♀ 185-lb / ♂ 275-lb…heavy
Wednesday “Mash-Up” September 14, 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.:
21 - 15 - 9 reps (at the rack) of:
Pull - Ups
Single D.B. alternating squat clean (35/20)
21 - 15 - 9 reps. (outside) of:
K.B. swing (American)
Single D.B. alternating thruster
Mountain Climbers (L&R=1)
21 - 15 - 9 reps. (middle of the room) of:
D-ball slams
Supine Russian twists (L&R=1) (25/15 plate)
Handstand hold in seconds - or - straight arm plank x 2
*Rest 4 minutes between workouts.
Team Thursday September 15, 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 Deadlift total in 15 minutes (pairs or threes)
METABOLIC CONDITIONING :
Team “odd object” over the wall. For total team time.
start at odd object (bag or ball). pick it up - run it to the wall - throw/push it over - run back to next heaviest object.
Distance and weights will be determined and laid out,
An individual may repeat up to 3 times for best time
Friday September 16, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & banded trap release
STRENGTH : Bench Press your best 3 reps.
METABOLIC CONDITIONING :
Michael
3 rounds for time of:
Run 800 meters
25 barbell Good Mornings (modification)
50 AbMat sit-ups
Saturday September 17, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!