April 8th - 13th, 2024
MONDAY April 8th, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 bootstrappers
8 single arm DB press each side
8 Samson stretch
8 barbell top-down Romanian DL
8 glute bridges
1:00 banded trap stretch
STRENGTH : 15 minutes to establish a 4 rep. Deadlift (March 26th)
METABOLIC CONDITIONING :
With a pair of dumbbells, 4 rounds for time of:
20 step weighted lunge
30 alternating DB jerk (while resting the other DB on your shoulder)
♀ 30-lb dumbbells
♂ 45-lb dumbbells
TUESDAY APRIL 9th 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC snatch grip deadlifts
8 PVC Overhead squat
8 alternating box step ups
Then: 1:00 scorpion stretch each side
STRENGTH: 20 minutes to develop 4 rep. QUALITY Drop Snatch (March 29th)
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps
7 chest-to-bar pull-ups
rest 3 minutes exactly
Complete as many rounds and reps as possible in 5 minutes of:
5 box jumps
5 chest-to-bar pull-ups
WEDNESDAY “Monster Mash-Up” APRIL 10th, 2024
Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps into :30 double unders
10 Air squats
10 Barbell hang power cleans
10 Barbell strict press
10 Barbell front squats
10 Hips down push ups
10 Alternating lunges
Warm up: Power clean-Front Squat-Push press
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
15 Power Cleans, 135/95
12 Front Squats, 135/95
9 Push Press, 135/95
AMRAP 7 minutes of:
50 Double-unders
25 Dumbbell Hang Power Cleans 50/35
50 Sit-ups
AMRAP 7 minutes of:
30 Dumbbell Russian Twists
20 Dumbbell Bench Press (on box or floor)
10 Dumbbell Box Step-ups
*Rest 4 minutes between workouts.
TEAM THURSDAY APRIL 11th, 2024
Warm up!
2:00 bike/ski/row
2 rounds
4 Inch worms with seal and down dog
8 PVC pass throughs
8 Air squats
8 Hollow rocks
SKILL : 15 min. Toes to Bar Strength/Kipping Progression
3 Rounds for Quality
6-8 PVC Banded lat pull downs hold :03 at bottom
3-5 Strict Toes to Bar or Pike ups - lower slowly
6-8 Arch/hollow swings - keep a tight body position work on timing
6-8 Kipping knee raises or toes to bar - goal is to link them together work on timing
TEAM METABOLIC CONDITIONING :
Team Karen with burpees!
For time:
150 wall balls
Every 2:00 perform 5 Synchro burpees
*One partner works at a time. Partition as needed
*Every 2:00 both partners stop wall balls and perform 5 synchro burpees
*Teams of 3, 2 partners shadow
FRIDAY APRIL 12th , 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats/8 goblet squats
8 PVC pass throughs
8 Kettlebell RDLs
8 Box dips
Then: :30 Front Rack stretch each side
STRENGTH : 10 minutes to work on squat clean mechanics and technique.
Build to a heavier 3 reps with good form. Each week add # and drop the reps, building towards a heavy 1RM. (March 25)
METABOLIC CONDITIONING :
For time:
50 GHD sit-ups or combo with AbMat
40 overhead squats
30 burpees
20 push-ups
10 ring muscle-ups or ring dips
♀ 65 lb
♂ 95 lb
SATURDAY APRIL 13th, 2024
OPEN GYM 0800 - 1000