September 9nd - 14th, 2024
MONDAY SEPTEMBER 9, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Cat-cows
8 Single arm DB press each arm
8 Samson stretches
8 Hollow rocks
STRENGTH : 15 minutes to establish a 2 rep. single dumbbell Push Jerk each arm (# is what both arms can do)(Aug.19)
METABOLIC CONDITIONING :
For time:
5 rope climbs to 15 feet (scale ground to standing)
25 deadlifts
30 wall-ball shots
200 m DB farmers carry
30 wall-ball shots
25 deadlifts
5 rope climbs to 15 feet (scale ground to standing)
TUESDAY SEPTEMBER 10, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats/8 goblet squats
8 Banded pass throughs
8 Glute bridges
8 Banded presses
Then: :30 PVC Front rack stretch each side
STRENGTH : 15 minutes to establish a 2 Rep. Front Squat (Aug.20)
METABOLIC CONDITIONING :
Complete as many reps as possible in 2 minutes of:
5 squat clean and jerks
Max-rep feet-elevated ring rows
Rest 1 minute between sets. Repeat for a total of 5 sets.
Use 70% of your best squat clean and jerk
0-2 3-5 6-8 9-11 12-14
WEDNESDAY “Mash-Up” SEPTEMBER 11, 2024
Warm up!
2:00 row/bike/ski
1 Round
1:00 single unders
10 airsquats
10 DB deadlifts
10 Single arm DB high pulls each side
10 Single arm DB strict press each side
10 Hollow rocks
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
400m Run
12 Dumbbell Hang Cleans
24 Plank alternating shoulder taps
AMRAP 8 minutes of:
200m Heavy ball or bag Carry
100 Single-unders
AMRAP 8 minutes of:
20 alternating DB power snatch
100 Single-unders
*Rest 4 minutes between workouts.
TEAM THURSDAY SEPTEMBER 12, 2024
2:00 run/bike/row/ski
2 Rounds for quality
8 cat-cows
8 PVC pass throughs
8 air squats
8 scap pull ups
8 push ups
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 2-4 reps (or 60% of your max)
Strict Dips/with band, bench or box
3 sets x 2-4 reps (or 60% of your max)
Rest 1:00 between efforts, can alternated between pull ups and dips
If you missed last 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 :
3:00 on/1:00 off x 5
AMRAP - continue where you leave off
10 synchro DB thrusters (50/35)(35/20)
10 synchro box jumps/step ups (alternating if not enough boxes)
10 synchro toes to bar/knee raises
FRIDAY SEPTEMBER 13, 2024
Warm up!
2:00 easy row/bike/ski
2 Rounds
8 Bootstrappers
8 Barbell Romanian deadlifts
8 Dead bugs
8 Barbell Front squats
STRENGTH : 20 minutes to establish a quality 3 rep. Squat Clean using all 3 reps. in the build up (Aug.30)
METABOLIC CONDITIONING :
For total time:
Buy in: 50 AbMat/GHD sit-ups
2 rounds of:
Run 800 meters
Row or Ski 800 meters
Cash out: 50 AbMat/GHD sit-ups
SATURDAY SEPTEMBER 14, 2024
OPEN GYM 0800-1000