June 24th - 29th, 2024
MONDAY JUNE 24, 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 Hips down push ups
Then:
2x
5 Barbell thrusters
5 Barbell power cleans
5 Barbell hang power cleans
STRENGTH : 15 minutes to establish a 2 rep. single dumbbell Push Press each arm (# is what both arms can do) (June 10)
METABOLIC CONDITIONING :
IGNITE Workout
With an 18-minute running clock, complete:
21-15-9 reps of:
Thrusters
Lateral burpees over the bar
Sit-ups
♀65# /♂95# 75#/45#
In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean
Join thousands of athletes participating in Forging Youth Resilience's annual IGNITE workout to celebrate fitness as a pathway toward positive mental health for under-resourced youth.
Tuesday JUNE 25, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats
8 PVC pass throughs
8 glute bridges
8 arch/hollow swings
Then: 1:00 bottom of squat hold
STRENGTH : 20 minutes to establish a 1 Rep. Back Squat (June 11)
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 15 minutes of:
15 knees-to-elbows
15 cal. AirBike
WEDNESDAY “Mash-Up” JUNE 26, 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
Warm up hang squat cleans and push jerks
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
Bag/ball carry “up the hill”
12 Hang Squat Cleans, 205/145
AMRAP 6 minutes of:
12 Ring Dips
12 Push Jerks, 185/135
AMRAP 6 minutes of:
Plank Hold - every break do 12 KB swings (heavy Russian)
*Rest 3 minutes between workouts.
TEAM THURSDAY JUNE 27, 2024
Warm up!
2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
8 bootstrappers
8 light KBS (overhead)
8 Samson stretches
8 scap only pull ups
Then: 1:00 each side calf stretch
SKILL : Double - Under skills & progression
10:00-15:00 Double Under Skill work! See sheets on wall
*Review of proper arm, hand position for double unders, higher, slower jump, use the wrist flick to spin the rope
TEAM METABOLIC CONDITIONING :
Teams of 2 or 3
Double Helen
6 Rounds
400m run
22 KBS (53/35) - added a rep to make it even :)
12 Pull ups
*One partner works at a time. Split reps in half.
*Teams of 3, 2 partners shadow.
FRIDAY JUNE 28, 2024
Warm up!
2:00 run, row, bike
2 Rounds for quality
4 Inch worms with seal and down dog
8 PVC passthroughs
8 air squats
8 hips down push ups
8 PVC Overhead squats
8 PVC hang muscle snatches
STRENGTH : 15 minutes to establish a 1 rep. Dumbbell Bench Press (June 14)
METABOLIC CONDITIONING :
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats
weight is OHS for 2 reps. @ 60%
SATURDAY JUNE 29, 2024
OPEN GYM 0800 - 1000