April 3rd-8th, 2023
Monday April 3, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 banded pull aparts
8 hips down push ups
4 arch/hollow swings
Then: :30 each side couch stretch
STRENGTH : DB Bench Press. Work toward a 1 rep. ideally your new PR. So, if you have topped out our DB Rack, AMRAP with our heaviest.
METABOLIC CONDITIONING :
Chelsea (2/3)
Every minute on the minute for 20 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.
RECOVERY (Optional)
2:00-3:00 cool down on bike or walk
1-2 rounds
1:00 puppy dog stretch
1:00 each side scorpion stretch
1:00 foam roll quads
Tuesday April 4, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
4/4 World’s greatest stretch
8 PVC pass throughs
8 Russian twists with light weight
8 PVC Overhead squats
Then:
:30 Banded ankle stretch each side
:30 Right and Left Scorpion with arm at 45 degree angle (think position of OHS)
STRENGTH : Snatch Balance. 15 minutes build to a quality 3 reps. repeat of 03/30 for a slightly better number.
METABOLIC CONDITIONING :
3 Rounds for time: (15:00 time cap)
800-m row
40 AbMat sit-ups/GHD sit-ups (only if you have accumulated some volume on these previously)
400-m row
20 Toes 2 Bar/Knee raises
RECOVERY (Optional)
2:00-3:00 bike or walk cool down
1-2 Rounds
1:00 seal stretch
1:00 seated shoulder extension
10 supine shinbox rotations
Wednesday “Mash-Up” April 5 , 2023
Warm up!
2:00 row/bike/ski
2 Rounds
8 Samson stretch
8 Banded presses
8 Light Russian KBS
4 Arch/hollow swings
Then: Handstand Push Progression
5 Seated DB presses with moderate weight
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.
METABOLIC CONDITIONING :
AMRAP 9 minutes:
12 Jumping Lunges (single count)
21 Kettlebell Swings, 70/53 (eye level)
12 Chest-to-bar Pull-ups/Pull ups
AMRAP 9 minutes:
18 Box Jumps
9 Handstand Push-ups, strict or Variation
AMRAP 9 minutes doing of:
40 reps Heavy Rope Single-unders
10 V-ups
40 cal. AirBike
*Rest 4 minutes between workouts.
RECOVERY (Optional)
2:00 easy bike/walk
15 Cat-Camel stretches
Foam roll hamstrings/low back
TEAM THURSDAY April 6, 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 arm DB strict press moderate weight
Then: :30 banded trap release
TEAM STRENGTH : Deadlift 20 minutes to work a heavy single.
TEAM METABOLIC CONDITIONING :
Teams of 2 or 3
7:00 AMRAP
1-2-3-4-5-etc Synchro shuttle runs (down and back 25’ = 1)
2-4-6-8-10 Synchro DB Clean and Jerks (50/35)(35/20)(20/10)
Synchro shuttle run is all members cross line before proceeding
Synchro C&J all members looked out above head
Friday April 7, 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
STRENGTH : Squat Clean 3 - 3 - 3 - 3 - 3 reps. High quality with just enough “pause” for a good set up
METABOLIC CONDITIONING :
4 rounds for time:
10 Wall Ball (heavier than usual)
20 single-arm dumbbell snatches, alternating
:30 second “L” sit hold (rings, box, benches…)
Saturday April 8, 2023 8 - 10am
OPEN GYM