September 16th - 21st, 2024
MONDAY SEPTEMBER 16, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Cat-cows
8 Single arm DB press each arm
8 Barbell Deadlift
8 Deadbugs
STRENGTH : 15 minutes to establish a 4 rep. single dumbbell Push Jerk each arm (# is what both arms can do)(Aug.19)
METABOLIC CONDITIONING :
5 rounds for total reps:
On a 2-minute clock:
15/20/25-calorie Echo bike
Max deadlifts in the remaining time
Rest 2 minutes between rounds.
♀ 205 lb
♂ 275 lb
**Pick an amount on the bike that you can complete in at least :90. Deadlift should be fairly heavy!
TUESDAY SEPTEMBER 17, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats/8 goblet squats
8 PVC passthroughs
8 glute bridges
8 hips down push ups
Then: :30 PVC Front rack stretch each side
STRENGTH : 20 minutes to establish a 1 Rep. Front Squat (Aug.20)
METABOLIC CONDITIONING :
4 rounds for time:
15 second handstand hold/plank hold
10 pull-ups
15 second handstand hold/plank hold
15 push-ups
15 second handstand hold/plank hold
20 sit-ups
15 second handstand hold/plank hold
25 air squats
WEDNESDAY “MASH UP” SEPTEMBER 18, 2024
Warm up:
2:00 run/bike/row/jog
1 Round
1:00 single unders/1:00 double unders
8 bootstrappers
8 PVC passthroughs
8 PVC snatch grip Romanian DLs
8 PVC snatch grip behind the neck presses
8 Hollow rocks
8 DB hang squat cleans light weight
Warm up power snatch
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
15 Wallball Shots, 20/14
15 Power Snatch, 75/55
AMRAP 6 minutes of:
40 Double Unders
20 second “L” hold (on DB’s)
AMRAP 6 minutes of:
21 Rolling Get-Ups
15 Box Jump, 24"/20"
9 DB Hang Squat Cleans
*Rest 4 minutes between workouts.
TEAM THURSDAY SEPTEMBER 19, 2024
2:00 run/bike/row/ski
2 Rounds for quality
4/4 World’s greatest stretch
8 banded passthroughs
8 banded good mornings
8 banded presses
8 scap pull ups
8 bench dips
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)
3 sets x 70-75% of your max effort
Strict Dips/with band, bench or box
3 sets x 70-75% of your max effort
Rest 1:00 between efforts, can alternated between pull ups and dips
If you missed test week!
Test: 3x Max effort strict pull up/rack chins/ring pull ups (from floor)
Test: 3x Max effort strict dips on Matador/with light band/bench or box
Be sure to write down your numbers! The following weeks will build off of these reps and we will re-test in 4 weeks!
TEAM METABOLIC CONDITIONING :
For time:
1000m row
60 DB clean and jerks
60 V-ups/Tuck ups
60 DB snatches
1000m row
*One partner works at a time. Partition reps as desired.
FRIDAY SEPTEMBER 20, 2024
Warm up!
2:00 run, row, bike
2 Rounds for quality
4 Inch worms with seal and down dog
8 Samson stretches
8 air squats
8 hips down push ups
Then: :30-1:00 calf stretch each side
STRENGTH : 20 minutes to establish a 5 - 5 - 5 - 5 - 5 - 5 rep. Bench Press to use in a 5 week series.
METABOLIC CONDITIONING :
For time of:
10 Burpee - box jump/step over
400-meter run
10 Burpee - box jump/step over
400-meter run
15 Burpee - box jump/step over
200-meter run
15 Burpee - box jump/step over
200-meter run
SATURDAY SEPTEMBER 21, 2024
OPEN GYM 0800 - 1000