JULY 1st - 6th, 2024
MONDAY JULY 1, 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
1 wall walk OR half walk OR 2 Inch worms
STRENGTH : 15 minutes to develop a 4 rep. Touch & Go Dumbbell Snatch per arm. Both ends of DB must touch the ground.
Does not have to be squat snatch but catch in a “dropped” position (not straight leg) (June 17)
METABOLIC CONDITIONING :
3 rounds for time of:
400-meter run
15 chest-to-wall handstand push-ups (Box HSPU, Tri-Pods, regular Push-Ups)
*No regular HSPU today, work on muscle endurance for pressing in this “wall-facing” position.
TUESDAY JULY 2, 2024
Warm up:
2:00 bike/row/ski/run
2 Rounds
8 Ostrich walk steps
8 Banded pull aparts
8 Banded good mornings
8 Dead bugs
Then:
1:00 kneeling wrist/grip stretch
STRENGTH : 15 minutes to establish a 2 rep. Double Dumbbell Deadlift. (June 18)
If you max. out our 2 x 100#ers. Build to 8 reps.
METABOLIC CONDITIONING :
Every 1 minute complete:
10/12/15-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.
*Pick a calorie number that you can at least complete in under :45 to start. You should be able to go at least 5 rounds.
WEDNESDAY “Mash-Up” JULY 3, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 Barbell RDLs
10 Barbell power cleans
10 Barbell strict press
10 Push ups
Warm up clean and jerk
METABOLIC CONDITIONING :
"Death by:" 10:00 time cap
1, 2, 3, 4, etc on each minute
Clean & Jerk, 155/105
"Death by:" 10:00 time cap
3, 6, 9, 12, 15, etc. (increase by 3) on each minute
Calories, Row
"Death by:" No time cap! As long as you can go!
1, 2, 3, 4, etc on each minute
Burpees
*Rest 3 minutes between workouts based on when you finish each “Death By”
THURSDAY JULY 4th, 2024 INDEPENDENCE DAY CLOSED
FRIDAY JULY 5, 2024
OPEN GYM 0800 - 1000 WITH SUGGESTION
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Bootstrappers
8 Barbell Romanian deadlifts
8 Dead bugs
8 Barbell Push presses
STRENGTH : 4 rep. Power Clean and Jerk for speed / efficiency / form. (Met.Con style - week 3 - June 21) “better-faster”
METABOLIC CONDITIONING :
10-second L-sit
10 box jump-overs
20-second L-sit
10 box jump-overs
30-second L-sit
10 box jump-overs
40-second L-sit
10 box jump-overs
50-second L-sit
10 box jump-overs
60-second L-sit
Scale “V” sit or Plank with feet elevated on bench
SATURDAY JULY 6, 2024
OPEN GYM 0800 - 1000