AUGUST 26th - 31st, 2024
MONDAY AUGUST 26, 2024
Warm up!
2:00 Row/run/ski/bike
2 Rounds for quality
8 Samson stretches
8 single arm DB high pulls each side
8 hips down push ups
8 single arm DB strict press each side
8 scap pull ups
STRENGTH : 15 minutes to develop a 4 rep. Touch & Go Dumbbell Snatch per arm. Both ends of DB must touch the ground.
Catch in a “dropped” position. Use Aug. 14th 3 rep. number to get 4 per arm - we’re climbing up…
METABOLIC CONDITIONING :
As many rounds and reps as possible in 20 minutes of:
5 L pull-ups/strict pull ups/ring rows
10 dumbbell bench presses
50 cal. Row
TUESDAY AUGUST 27, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
4 Inch worm with seal and down dog
8 Banded presses
8 Banded good mornings
8 Glute bridges
Then:
1:00 banded trap stretch
STRENGTH : 20 minutes to establish a 3 rep. Deadlift (Aug.13))
METABOLIC CONDITIONING :
5 rounds for reps:
In 2 minutes:
7/10-calorie Air bike or Ski
10 burpees (or less)
In remaining time, max DB Push Jerks (50/35)
Rest 2 minutes between rounds.
Score is total of max. Push Jerks
*Make sure to pick calories and burpee amount that can be completed in no more than 1:30. This will probably slow but you need some time for the Push Jerks.
WEDNESDAY “Mash-Up” AUGUST 28, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 PVC passthroughs
10 Barbell RDLs
10 Barbell muscle cleans
10 Arch/hollow swings
10 Barbell front squats
Warm up squat cleans
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
6 Squat Cleans
12 toes to bar
AMRAP 7 minutes of:
9 Power Cleans
18 roll outs
AMRAP 7 minutes of:
12 alternating over the shoulder sandbag/ball cleans
24 supine Russian Twists (weight plate)
*Rest 4 minutes between workouts.
TEAM THURSDAY AUGUST 29 , 2024
Warm up!
2:00 run/bike/row/ski
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded pass throughs
8 banded presses
8 strict knee raises
Then: Max effort hang from rope!
SKILL : 15 min Rope Climbs - Last Week!
Improve on a skill from the previous week!
TEAM METABOLIC CONDITIONING :
E2MOM 20:00
Max effort reps through stations
1) Machine of choice!
2) Burpee get over box
3) Rope climbs/Half climbs/Pull to standing
4) V-ups/Tuck ups
FRIDAY AUGUST 30, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Bootstrappers
8 Barbell Romanian deadlifts
8 Deadbugs
8 Barbell Front squats
STRENGTH : 20 minutes to establish a quality 3 rep. Squat Clean (Aug.16)
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 5 minutes of:
5 deadlifts
10 chest-to-bar pull-ups
15 push-ups
Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.
♀ 155 lb
♂ 225 lb
SATURDAY AUGUST 17, 2024
OPEN GYM 0800 - 1000