April 17th - 22nd, 2023
Monday April 17, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
2 Inch worms with short hold in seal pose and down dog
8 bootstrappers
8 glute bridges
4/4 single leg KB Romanian DL
STRENGTH : Deadlift 20 minutes to work a heavy single (refer to March 31)
METABOLIC CONDITIONING :
For time:
30 Box Jumps (24/20”)
10 Alternating Dumbbell snatches (50/35)(35/20)(20/10)
20 Box Jumps
20 Alternating Dumbbell snatches
10 Box Jumps
30 Alternating Dumbbell snatches
*Go for a more challenging DB weight today
RECOVERY (Optional)
2:00 cool down easy walk/bike
Accumulate
1:00 seal stretch
1:00 supine twist each side
2:00 foam roll posterior chain
Tuesday April 18, 2023
Warm up!
2:00 bike/row/ski/jog
1x :30 banded wrist stretch each side & 1:00 hold in the bottom of the squat
2 Rounds for quality
4/4 World’s greatest stretch
8 Barbell RLDS
8 Alternating Front Rack Elbow Rotations
8 Barbell Front squats
8 Barbell Strict press
STRENGTH : Squat Clean 2 - 2 - 2 - 2 - 2 - 2 reps. High quality with just enough “pause” for a good set up (April 7th)
METABOLIC CONDITIONING :
27-21-15-9 reps for time of:
Row calories
Thrusters
Time cap: 15 minutes
♀ 65-lb thrusters
♂ 95-lb thrusters
Masters 35-54
♀ 65-lb thrusters
♂ 95-lb thrusters
Teenagers 14-17, Masters 55+
♀ 45-lb thrusters
♂ 65-lb thrusters
RECOVERY (Optional)
2:00 cool down easy walk/row/bike
2 Rounds
10 cat-camel stretches
10 shin box rotations
:30 couch stretch each leg or foam roll quads each leg
Wednesday “Mash-Up” April 19 , 2023
Warm up!
2:00 jump rope!! singles, doubles, etc.
1 Round
10 Banded presses
10 Banded good mornings
10 Seated DB presses with moderate weight
10 DB Cleans - light weight - then select workout weight
1 Pull to standing on rope
Then: Handstand Push Progression
5 Pike Handstand Push ups
5 Box Handstand Push ups (knees or feet)
3 Strict Handstand Push ups
*Practice each of these variations and chose which one you will use in your workout.
Head must touch the mat each rep! If you can’t get full range of motion, chose a different variation.
Then: Warm up deadlift and practice rope climbs between warm up sets!
METABOLIC CONDITIONING :
AMRAP 8 minutes :
5 Handstand Push-ups, strict or variation - challenge your range of motion!
10 Double DB Clean, 53's/35's
15 Russian twists (single Dumbbell)
AMRAP 8 minutes:
5 Deadlifts, 315/205 or 75% of 1RM
1 Rope Climb, 15 ft./1 Pull to standing/or 4 C2B pull-ups
*Take turns on the rope, focus on excellent form on DLs at heavier working weight
AMRAP 8 minutes:
50 Double-unders
25 AbMat sit-ups
*Rest 3 minutes between workouts.
RECOVERY (Optional)
2:00 cool down easy walk/row/bike
Accumulate
1:00 puppy dog stretch
1:00 seal stretch
1:00 sit and reach
Team Thursday April 20, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
2 Inch worms with seal and down dog
4/4 Single arm DB strict press each arm
4/4 Single arm DB high pull each arm
4 Arch/hollow swings
TEAM STRENGTH : Work to your best 1 rep. Push Press, compare to April 10
TEAM METABOLIC CONDITIONING :
15:00 AMRAP
Partner 1:
400m run/500m row
Partner 2:
50 ft sled push (down and back)
10 Toes to bar
10 Push ups
*For multiple teams, stagger start of movements so just one person on the sled at a time.
CASH OUT (Optional)
Tabata
Alternating High Plank hold/Hollow rocks
Friday April 21, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
8 Goblet squats
8 KB Swings with light to moderate weight
8 Glute bridges
8 Dead bugs
Then:
:30 banded wrist stretch each side
:30 couch stretch each leg
STRENGTH : 3 rep. Front Squat (refer to April 11)
METABOLIC CONDITIONING :
4 rounds for time of:
20 kettlebell swings (overhead)
20 GHD sit ups or AbMat or combo
20 kettlebell Romanian deadlifts (more quality as this is NOT a speed movement)
20 pull ups
Saturday April 22, 2023 8 - 10am
OPEN GYM