April 18th - 23rd, 2022
Monday April 18, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : roll posterior chain arm grinders sit & reach
STRENGTH : Clean & Jerk 2 reps. EMOM x 10 minutes adding wt. each set
METABOLIC CONDITIONING :
For time:
Run 400 meters
10 kettlebell swings
10 pull-ups
Run 200 meters
15 kettlebell swings
15 pull-ups
Run 100 meters
20 kettlebell swings
20 pull-ups
Tuesday April 19, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Total Shoulder Banded Ankle
STRENGTH : Push Press 5 - 5 - 3 - 3 - 1 - 1 to @ 90%
METABOLIC CONDITIONING :
For time:
15-12-9 strict ring dips
15-12-9 push-ups
*Complete 21 sit-ups after each set
(looks like 15 - 21 - 12 - 21 - 9 - 21 - 15 - 21 - 12 - 21 - 9 - 21
Wednesday Mash-Up April 20, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For total time -
4 Rounds:
18 Wallballs, 20/14
18 Medicine Ball Squat Cleans 20/14
18 Kettlebell Swings, 53/35
21-15-9 reps of:
Devil Press, 35's/25's
Knees-to-elbows
3 Rounds of:
20 Box Jumps, 24"/20"
15 D.B. Bench Press, 50’s/35’s
*Rest 3 minutes between workouts.
“Team Thursday” April 21, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : roll posterior chain arm grinders sit & reach
STRENGTH : Team Total of best 3 rep Back Squat
METABOLIC CONDITIONING :
21 - 18 - 15 - 12 reps syncronized:
Burpees with “high ten” jump
Med.Ball pass Sit-Ups (reps each)
Friday April 22, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion banded trap release
STRENGTH : Dumbbell Bench Press set a 3 rep. number. week 2 of week 4
METABOLIC CONDITIONING :
For time:
21 deadlifts
21-m handstand walk (Scale = overhead plate lunge)
15 deadlifts
15-m handstand walk (Scale = overhead plate lunge)
9 deadlifts
9-m handstand walk (Scale = overhead plate lunge)
Saturday April 23, 2022 8 - 10am
OPEN GYM – with suggestions
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
♀ 14-lb ball to 9 ft, 55-lb SDHP and press, 20-in box
♂ 20-lb ball to 10 ft, 75-lb SDHP and press, 20-in box
April 11 - April 16, 2022
Monday April 11, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion banded trap release
STRENGTH : Dumbbell Bench Press set a 5 rep. number for a 4 week series
METABOLIC CONDITIONING :
3 rounds for time of:
Row 500 meters
21 burpees
Run 400 meters
Rest 3 minutes
Tuesday April 12, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold banded ankle mobility
STRENGTH : Deadlift to 90% of your previous best
METABOLIC CONDITIONING:
AMRAP 12 minutes:
3 pull-ups
25 Double-Unders
6 pull-ups
25 Double-Unders
9 pull-ups
25 Double-Unders
12 pull-ups
25 Double-Unders
ya, you get the picture….
Wednesday Mash-Up April 13, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For total time -
15-12-9 reps of:
Squat Snatch, 155/105
Bar-facing Burpee
5 Rounds of:
20 Lateral Box Overs
15 Push Press, 75/55
10 Toes-to-bar
21-15-9 reps for time of:
Hang Power Clean, 135/95
Calories, Air Bike
*Rest 3 minutes between workouts.
“Team Thursday” April 14, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : roll posterior chain arm grinders sit & reach
STRENGTH : Team Deadlift : 5 attempts of 5 reps. (Total weight + bar on last successful 5 rep. lift)
METABOLIC CONDITIONING :
16-14-12-10-8 reps per partner of:
Partner Leg Throws
Everyone over “The Wall” (wherever you are - get in line)
Partner Wall Ball
Friday April 15, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold - Total Shoulder
STRENGTH : Overhead Squat work to a 3 rep. number
METABOLIC CONDITIONING:
3 Rounds for time of:
100m Farmer's Carry
30/20 Calories (Row - Ski - Bike)
20 V-ups
Saturday April 16, 2022 8 - 10am
OPEN GYM – with suggestions
April 4 - 9, 2022
Monday April 4, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold - Total Shoulder
STRENGTH : Overhead Squat work to a 5 rep. number
METABOLIC CONDITIONING:
12-9-6 reps for time of:
Snatches
Burpee box jump-overs
♀ 20-in box, 65#
♂ 24-in box, 95#
Tuesday April 5, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : roll posterior chain arm grinders sit & reach
STRENGTH : Clean & Jerk work to a good 3 rep. briefly pause and set-up prior to each lift.
METABOLIC CONDITIONING :
2022 Individual Quarterfinal Workout 3 (partial)
For time:
8 wall-ball shots
4 shuttle runs
1 rope climb
16 wall-ball shots
8 shuttle runs
2 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
Wednesday Mash-Up April 6, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements Gather up equipment
For total time:
800m run
20 Deadlifts, 315/205
800m run
42 AbMat sit ups
21 Push Jerks, 115/75
30 AbMat sit ups
15 Push Jerks, 115/75
18 AbMat sit ups
9 Push Jerks, 115/75
7 Rounds for time of:
50 Double-unders
15 Kettlebell Swings, 70/53
*Rest 3 minutes between workouts.
“Team Thursday” April 7, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : roll posterior chain arm grinders sit & reach
STRENGTH : Strict Press 5 rep. total teams of 2 or 3 determined by participation - F/F, M/M, F/M, F/F/M, M/M/F…)
METABOLIC CONDITIONING :
Four x 3-minute rounds with 1 minute rest between rounds of:
Team 10 push presses (preferably teams of 3 athletes)
Friday April 8, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Squat & drive knees out Forearm grinders
STRENGTH : Back Squat work to a good 5 rep. 85% is the goal
METABOLIC CONDITIONING:
3 Rounds for time of:
9 D.B. Push Press, 60% 1RM
12 Toes-to-bar
15/10 Calories, Air Bike
Saturday April 9, 2022 8 - 10am
OPEN GYM – with suggestions
"Filthy 50's"
For time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 53/35
50 Steps, Walking Lunge
50 Knees-to-elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double-unders
(scale 25 x 2sets etc)