April 25th - 30th, 2022
Monday April 25, 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 3 reps to 85%
METABOLIC CONDITIONING:
For time:
21 deadlifts
9 double push-up / double-jump bar over burpee
15 deadlifts
9 double push-up / double-jump bar over burpee
9 deadlifts
9 double push-up / double-jump bar over burpee
♀ 155 lb ♂ 225 lb
Tuesday April 26, 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 2 reps. every :30 seconds x 10 (5 minutes) goal = 60%
METABOLIC CONDITIONING:
4 rounds for time of:
25’ single D.B. overhead lunge
20 alternating D.B. Snatch
:30 second plank
Wednesday Mash-Up April 27, 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 -
9-8-7-6 reps of:
Clean & Jerk, 185/135
Ring Muscle-up (Scale = ring dips)
3 Rounds of:
25 Toes-to-bar
15m Handstand Walk (Scale :30 sec. handstand hold)
"short Kelly"
2 rounds for time of:
Run 400 meters
30 Box Jumps, 24"/20"
30 Wallball Shots, 20/14
*Rest 3 minutes between workouts.
“Team Thursday” April 28, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Total Shoulder Banded Ankle
STRENGTH : Team Total 2 rep. Shoulder to Overhead
METABOLIC CONDITIONING :
4 rounds synchronized for time of:
30 single-leg squats alternating single count
15 sumo deadlift high pulls
Friday April 29, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Squat & drive knees out. Banded Ankle
STRENGTH : Back Squat 2 reps. every :30 seconds x 5 minutes (10 rounds)
METABOLIC CONDITIONING :
2 rounds for time of:
50-calorie row
15 elevated handstand push-ups
50 double-unders
Perform handstand push-ups to a 2-in (5-cm) riser
Saturday April 30, 2022 8 - 10am
OPEN GYM – with suggestions