March 18th - 23rd, 2024
MONDAY MARCH 18, 2024
Warm up!
2:00 row/bike/ski
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded presses
8 Russian KB swings - light
8 banded bent over rows
STRENGTH : 15 minutes to establish a 5 rep. single dumbbell Strict Press each arm (# is what both arms can do)
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 8 minutes of:
25-foot handstand walk (Sub. 20 alternating shoulder taps in tripod or on-box inversion)
10 kettlebell swings (Russian - eye level)
♀ 53 lb
♂ 70 lb
TUESDAY March 19, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 air squats/2nd round goblet squats
8 hips down push ups
8 Samson stretches
8 glute bridge
:20/side PVC front rack stretch
1:00 kneeling wrist stretch
STRENGTH : 20 minutes to establish a 4 rep. Tempo FRONT Squat. 3 seconds lower / 3 second pause in squat / stand up fast! (March 11th)
NOTE - this 4 week series will stay with the 4 rep. with hopes of adding # each week. LAST WEEK - MAKE IT GOOD!
METABOLIC CONDITIONING :
21-15-9 reps for time of:
Dumbbell burpee deadlifts - double dumbbells
Weighted Box step overs - single dumbbell
WEDNESDAY “Monster Mash-Up” March 20th, 2024
Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps
10 Bootstrappers
10 PVC pass throughs
10 Kettlebell swings - light
10 Box/Bench dips
10 Deadbugs
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
25 Box reverse Hypers
15 Ring Dips (bench dips)
10 Sit ups
AMRAP 8 minutes of:
40 cal. Bike
20 DB hang power cleans
10 DB Push Press
AMRAP 8 minutes of:
35 Double-unders
25 KB Swings (overhead)
15 Plank Jacks
*Rest 4 minutes between workouts
TEAM THURSDAY MARCH 21st, 2024
Warm up!
2:00 bike/ski/row
2 rounds
8 air squats
8 hips down push ups
8 Samson stretch
8 Hanging knee raises (strict)
2 Pull to standing
SKILL : 15 min. Rope Climbing
TEAM METABOLIC CONDITIONING :
Team Chipper
For time:
50 Deadlifts - (135/95)
50 Toes to bar/Knees to elbows
50 Power cleans - (95/65)
50 Pull ups/Ring Rows
50 Push press (65/45)
FRIDAY MARCH 22nd, 2024
Warm up!
2:00 Row/Ski/Bike
2 Rounds
:30 single under jumps/2nd round :30 double unders
8 bootstrappers
8 banded bent over rows
8 banded good mornings
8 hips down push ups
STRENGTH : 15 minutes to establish a 3 or 2 rep. Bench Press (March 8th)
METABOLIC CONDITIONING :
For time:
3 overhead squats
500-meter row
6 overhead squats
400-meter row
9 overhead squats
300-meter row
12 overhead squats
200-meter row
15 overhead squats
100-meter row
scale weight as needed - idea is to start heavy and decrease each round
♀ 105/95/75/65/55 lb
♂ 155/135/115/95/75 lb
SATURDAY MARCH 23, 2024
OPEN GYM 0800 - 1000