September 19th - 24th, 2022
Monday September 19, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roller to Glutes and Hams, Forearm grinders
STRENGTH : Deadlift 5 - 5 - 5 - 5 - 5 45% - 55% - 65% - 75% & 75%
METABOLIC CONDITIONING :
For time:
21 squat snatches
42-cal row
15 squat snatches
30-cal row
9 squat snatches
18-cal row
♀65 lb ♂ 95 lb
Tuesday September 20, 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 3 rep. “Touch & Go” with good set up
METABOLIC CONDITIONING :
5 rounds for time of:
15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls
♀ 65 lb ♂ 95 lb
Wednesday “Mash-Up” September 21, 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.:
9 Rounds:
3 Power Cleans, 185/135
9 Air Squats
3 Push Jerks, 185/135
9 Air Squats
40 AbMat Sit-ups
20 double D.B. step ups
30 AbMat Sit-ups
15 double D.B. step ups
20 AbMat Sit-ups
10 double D.B. step ups
50 Pull-ups, strict
50/35 Calories, Air Bike (may partition as you wish)
*Rest 3 minutes between workouts.
Team Thursday September 22, 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 3 rep. back squat total in 20 minutes (individual total scored in pairs or threes)
METABOLIC CONDITIONING :
Five 3-minute rounds of:
200-m team run
Max-rep burpees total done one at a time (pairs or threes)
Rest 2 minutes between rounds.
Friday September 23, 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 take your best to 2 reps.
METABOLIC CONDITIONING :
For time:
3-minute handstand hold
10 barbell roll outs (65/55)
2-minute handstand hold
15 barbell roll outs
1-minute handstand hold
20 barbell roll outs
if you come down from the handstand hold - continue the time in straight arm plank
Saturday September 24, 2022 8 - 10am
OPEN GYM – with suggestions
GREAT IDEA!!! (thank you Nathalia & Sharon) SKILL DAY!!!