September 23rd - 28th, 2024
MONDAY SEPTEMBER 23, 2024
Warm up!
2:00 jump rope!! singles and doubles
2 Rounds
8 air squats
8 PVC passthroughs
8 hips down push ups
8 Samson stretches
Then:
Burgener warm up with PVC - coach led
STRENGTH : 15 minutes 4 - 4 - 4 - 4 - 4 - 4 Squat Snatch / Power Snatch + Overhead Squat
Build in weight up to 7/10 Rate of Perceived Exertion (RPE) - feel like you could do 3 more reps after the 4th! Could be more than top weight on Sept. 3
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 16 minutes of:
6 lateral burpees over DB’s
12 dumbbell front-rack back step lunges
24 Double-Unders
♀ 35-lb dumbbells
♂ 50-lb dumbbells
TUESDAY SEPTEMBER 24, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
8 Bootstrappers
8 Banded presses
8 Banded good mornings
8 Glute bridges
Then:
1:00 banded trap stretch
STRENGTH : 15 minutes build to a 4 - 4 - 4 - 4 - 4 - 4 rep. Deadlift
Aim for final set to be heavier than Aug.27
METABOLIC CONDITIONING :
10 rounds or time:
7/10-calorie AirBike or Row
10 wall-ball shots
♀ 14 lb
♂ 20 lb
WEDNESDAY “Mash-Up” SEPTEMBER 25, 2024
Warm up:
2:00 run/bike/row/ski
1 Round
1:00 single unders
10 air squats
10 single arm DB press each arm
10 Russian KBS light weight
10 arch/hollow swings
Warm up thruster and pull ups
METABOLIC CONDITIONING
AMRAP 5 minutes of:
9 Thruster, 135/95
9 (Weighted) Pull-up, 50/25
AMRAP 5 minutes
800 m Run - as fast as possible!
Max effort Sit ups in time remaining
AMRAP 5 minutes of:
100 Single-unders
20 Russian Kettlebell Swings, 70/53
*Rest 3 minutes between workouts.
TEAM THURSDAY SEPTEMBER 26, 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 80-90% of your max reps
Strict Dips/with band, bench or box
3 sets x 80-90% of your max reps
Rest 1:00 between efforts, can alternated between pull ups and dips
TEAM METABOLIC CONDITIONING :
15:00 AMRAP
Partner 1: Run 400m/Row 500m
Partner 2: Works through
10 Power Cleans (95/65)
10 Push press
10 Toes to bar/Knee raises/Toes to KB
*While P1 Run, P2 works through AMRAP, switch and continue where partner left off.
FRIDAY SEPTEMBER 27, 2024
2:00 bike/row/ski/run
2 Rounds
8 bootstrappers
8 Barbell Romanian deadlifts
8 Deadbugs
8 Barbell Front squats
STRENGTH:
20 minutes to establish a quality 2 - 2 - 2 - 2 - 2 - 2 Squat Clean (Aug.30)
METABOLIC CONDITIONING:
2-4-6-8-10 reps for time of:
Push jerks
Front squats
SATURDAY SEPTEMBER 28, 2024
OPEN GYM 0800 - 1000