September 2th - 7th, 2024
MONDAY SEPTEMBER 2, 2024
LABOR DAY! Open Gym
Warm up!
2:00 Row/run/ski/bike
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC good mornings
8 PVC overhead squats
8 arch/hollow swings
Warm up barbell movements
METABOLIC CONDITIONING :
2012 Chipper (modified)
For time:
10 overhead squats (135/95)
10 box jump/step-overs
10 thrusters
10 power cleans
10 toes-to-bars
15 Hand release Push-Ups
10 toes-to-bars
10 power cleans
10 thrusters
10 box jump/step-overs
10 overhead squats
TUESDAY SEPTEMBER 3, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
5/5 World’s Greatest Stretch
8 banded passthroughs
8 banded pull aparts
8 banded good mornings
:30 bottom of squat hold
Then:
1:00 roll thoracic area
STRENGTH : 20 min. max. Squat Snatch / Power Snatch into an Overhead Squat 5 - 5 - 5 - 5 - 5
Build in weight up to 6/10 Rate of Perceived Exertion (RPE) - feel like you could do 4 more reps after the 5th!
METABOLIC CONDITIONING :
Ingrid
10 rounds for time of:
3 snatches
3 burpees over the bar
♀ 95 lb
♂ 135 lb
WEDNESDAY “Mash-Up” SEPTEMBER 4, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 Barbell RDLs
10 Barbell strict press
10 Hollow rocks
10 Scap pull ups
Warm up shoulder to overhead weight
Warm up deadlift
METABOLIC CONDITIONING :
AMRAP 7 minutes:
1 Deadlift, 405/275
1 Rope Climb, 15 ft./2 Pull to standing
AMRAP 7 minutes:
20 Windshield Wipers holding kettlebell
5 Shoulder to Overhead, 185/135
AMRAP 7 minutes:
400m Run
50 Air Squats
*Rest 4 minutes between workouts.
TEAM THURSDAY SEPTEMBER 5, 2024
Warm up!
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
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
50 goblet squats
50 sit ups
800m row
40 goblet squats
40 sit ups
600m row
30 goblet squats
30 sit ups
FRIDAY SEPTEMBER 6, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
4 Inch worm with seal and down dog
8 single leg RDL with kettlebell each side
8 PVC behind the neck presses
8 Glute bridges
Then:
1:00 banded trap stretch
STRENGTH : 20 minutes to establish a 2 rep. Deadlift (Aug.27) using all 2 rep. building
METABOLIC CONDITIONING :
Complete as many rounds as possible in 20 minutes of:
50 box step-ups
50 walking lunges
200 m heavy bag or ball carry
SATURDAY SEPTEMBER 7, 2024
OPEN GYM 0800 - 1000