Feb. 27th - March 4th, 2023
Monday February 27, 2023
**New Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
8 PVC pass throughs
8 PVC behind the neck presses
8 air squats
Then:
1:00 bottom of the squat hold
:30 Right and Left Scorpion with arm at 45 degree angle (think position of OHS)
STRENGTH : Overhead Squat work to a 1 rep. with a 3 second hold in the squat (compare to Feb. 13th)
METABOLIC CONDITIONING :
4 rounds for time of:
30 Med. Ball cleans over alternating shoulders
20 Squats
10 Push ups
Tuesday February 28, 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 light banded press
8 light band pull aparts
3-4 candlestick roll ups - use a medball if needed
STRENGTH : Strict DB Press: 1-2 x 5 warm up weight each arm, 3 x 5 reps each side at 80-85% of your max from three weeks ago (of 5Rm). If you had a weaker side on the 5Rm do 1 additional set of 5 reps on that side. 2:00 rest between sets
METABOLIC CONDITIONING :
3 rounds for time of:
10 Inverted Burpees
20 KB swings (American)
30 back step lunges
Wednesday “Mash-Up” March 1 , 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 PVC Passthroughs
10 Hips down push ups
10 PVC Overhead squats
20 single under jumps or 20 double unders
10 Sumo deadlift high pull with a KB
10 Box or bench dips - or if doing Muscle ups 10 ring dips
10 Barbell overhead squats
Then:
Warm up to overhead squat for Part 2.
Adjust weight and warm up Sumo Deadlift High Pull
Metcon
For Total Reps.:
AMRAP 9 minutes:
5 Sumo Deadlift High-Pulls
10 Burpees
AMRAP 9 minutes:
10 Overhead Squats, 135/95
40 Double-unders
Amrap 9 minutes of:
3 muscle-ups (sub. 6 ring dips)
13 wall-ball shots
23 box jumps (sub. box steps)
*Rest 4 minutes between work
TEAM THURSDAY March 2, 2023
Warm up:
2:00 easy row
1:00-2:00 Foam roll hamstrings/low back
2 Rounds
8 banded good mornings
8 scapular pull ups
4/4 single leg RDL with kettlebell
8 bootstrappers
1 x :30-1:00 banded trap stretch
TEAM STRENGTH : Team Deadlift work to a 5 rep. team total in 15 minutes work the same barbell and work together to change weights.
TEAM METABOLIC CONDITIONING :
Team 5k row!
Every 3:00 5 synchro burpees
*Synchro is all partners on the floor chest and thighs. Jump does not need to be together but cannot start next rep until everyone is back down.
Split up row as desired. Team of 3, one partner shadows.
Friday March 3, 2023
Warm up!
Warm up
3:00 bike/row ski
1 Round
5 Inch worms with hold in down dog – shoulders!
10 slow air squats
10 PVC passthroughs
10 hollow rocks
Burgener warm up with PVC
Warm up snatch weights
Skill Work: 10:00 Work on building a wall walk!
Before the work:
1 Round
:30-1:00 double unders or single unders
2-3 Half wall walks/Plank shoulder taps
5 Power snatches first weight
2 Rounds
:30-1:00 double unders or single unders
2 Wall walks hold :02 at wall – practice standard/6 plank shoulder taps
3-5 Power snatches second weight
METABOLIC CONDITIONING :
Open 23.3!
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
Saturday March 4, 2023 8 - 10am
OPEN GYM