AUGUST 5th - 10th, 2024
MONDAY August 5, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Air squats
8 Single arm DB press each arm
8 Samson stretch
8 arch-hollow swings
Then: 1:00 calf/ankle stretch each side
STRENGTH : 15 minutes to establish a 4 rep. single dumbbell Push Jerk each arm (# is what both arms can do)(July 22)
METABOLIC CONDITIONING :
3 rounds for time of:
10 pull - ups
20 alternating single-leg squats
30 push ups
TUESDAY AUGUST 6, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats/8 goblet squats
8 PVC passthroughs
8 glute bridges
8 arch/hollow swings
Then: :30 PVC Front rack stretch each side
STRENGTH : 15 minutes to establish a 3 Rep. Front Squat (July 23)
METABOLIC CONDITIONING :
3 rounds, each for time, of:
Run 800 meters
Rest 3 minutes
20:00 time cap
WEDNESDAY “Mash-Up” AUGUST 7, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 bootstrappers
8 PVC passthroughs
8 light KB swings
8 hips down push ups
8 single arm DB press each side
Then: Warm up DB Thruster and Deadlift
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
12 single arm alternating DB Thrusters, 50/35 35/20
200 m carry. Sandbag or MedBall
AMRAP 6 minutes of:
12 Deadlift, 135/95
12 Bar-facing Burpee
AMRAP 6 minutes of:
24 KB Swings
12 Toes to bar
*Rest 3 minutes between workouts.
TEAM THURSDAY AUGUST 8 , 2024
Warm up!
2:00 run/bike/ski/row
2 rounds
8 bootstrappers
8 banded passthrough
8 banded press
8 banded good morning
2 Rope pull to standing
SKILL : 15 min. Rope Climb!
Follow progression/stations listed in gym.
TEAM METABOLIC CONDITIONING :
Olympic Medley! What teams will win Gold?!
Event 1: Max broad jump!
Each partner has 3 attempts at their longest jump. Score: sum of longest jump for each partner
Event 2: In 15:00 Establish a Max Snatch and Clean and Jerk
Each partner will pick one lift. Score is total weight between both partners
Event 3: Relay Row 2k
Each partner must row 500m as a relay, switching off every 500m. Score is time
FRIDAY AUGUST 9, 2024
Warm up!
2:00 run, row, bike
2 Rounds for quality
4 Inch worms with seal and down dog
8 Samson stretches
8 air squats
8 hips down push ups
8 deadbugs
STRENGTH : 15 minutes to establish a 3 rep. Bench Press to use in a 5 week series. (July 26)
METABOLIC CONDITIONING :
50-40-30 reps for time of:
AbMat or GHD sit-ups
Calorie Row or Ski
* Complete a :30 second handstand or plank hold each set
SATURDAY AUGUAT 10, 2024
OPEN GYM 0800 - 1000