JULY 8th - 13th, 2024
MONDAY JULY 8, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Cat-cow
8 Single arm DB press each arm
8 Air squat
8 Single arm DB high pull each arm
STRENGTH : 15 minutes to establish a 1 rep. single dumbbell Push Press each arm (# is what both arms can do) (June 24)
METABOLIC CONDITIONING :
For time:
42-30-18
Alternating dumbbell snatches
Calorie row
♀ 35 lb 20 lb
♂ 50 lb 35 lb
TUESDAY JULY 9, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats/goblet squat 2nd round
8 PVC pass throughs
8 glute bridges
:20 PVC front rack stretch each side
Then: 1:00 bottom of squat hold
STRENGTH : 20 minutes to establish a 5 Rep. Front Squat
METABOLIC CONDITIONING :
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats
use @ half of what you established today - move fast but deliberate in form and execution.
WEDNESDAY “Mash-Up” JULY 10, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 Box or bench dips
10 Barbell RDLs
10 Barbell muscle cleans
10 Barbell strict press
10 Barbell front squats
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
20 Deadlifts, 225/155
20 Lateral bar over burpees
15 Deadlifts, 225/155
15 Lateral bar over burpees
10 Deadlifts, 225/155
10 Lateral bar over burpees
Rest remainder of time!
AMRAP 7 minutes of:
20 single DB alternating Thrusters (50/35 35/20)
2 Rope Climbs, 15 ft. or 5 strict Pull-Ups
AMRAP 7 minutes of:
”Up the Hill” Dumbbell Farmer's Carry
15 Rolling get-ups
TEAM THURSDAY JULY 11 , 2024
Warm up!
2:00 run/bike/row/ski
2 Rounds for quality
4/4 World’s greatest stretch
8 PVC pass throughs
8 air squats
8 PVC behind the neck presses
8 PVC snatch grip RDLs
SKILL : 3- Position Power Snatch!
Skill work to improve the snatch pull!
Keep the weight light today and focus on improving your positions as the bar moves across the 3-positions.
Focus on perfect positions and foot work.
Every 1:30 Perform 1 rep of all 3-positions x 6 rounds (9:00)
Can increase the weight but keep it below a 60% effort today.
TEAM METABOLIC CONDITIONING :
Teams of 2 or 3
Buy in: 1000m row
10 rounds
10 Toes to bar
10 DB push press 50/35
10 Box jumps
Cash out: 1000m row
*One partner works at a time. Partition as desired
*Teams of 3, 2 partners shadow OR increase row to 1500m and reps to 15.
FRIDAY JULY 12, 2024
Warm up!
2:00 run, row, bike
2 Rounds for quality
4 Inch worms with seal and down dog
8 Banded bent over rows
8 Samsons stretches
4/4 Single arm KB swing - light
8 Push ups
STRENGTH : 20 minutes to establish a 5 rep. Bench Press to use in a 5 week series.
METABOLIC CONDITIONING :
For time:
100 double-unders
90 sit-ups
80 box step-ups
70 alternating single-arm kettlebell swings
60 cal. AirBike
SATURDAY JULY 13, 2024
OPEN GYM 0800 - 1000