Nov. 28 - Dec. 3, 2022
Monday November 28, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Side lunge and hold & banded trap release
STRENGTH : Squat Snatch as a skill. No weight expectations. Quality only.
METABOLIC CONDITIONING :
16:00 EMOM
Every minute on the minute alternating between:
8-10 Toes-to-bar
Calories alternating between AirBike and Rower
Tuesday November 29, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Peanut ball roll between scapula & barbell trap grinders
STRENGTH : Strict Press 3 reps to your previous 90% of 3 reps.
METABOLIC CONDITIONING :
For time:
single arm KB or DB overhead carry 25’
10-8-6-4-2 push press (35/20)
(overhead walk 25’ then 10 push press same arm - repeat 25’ walk and 10 on the other arm. Same down to 2 each side)
Wednesday “Mash-Up” November 30, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For Total Reps.
AMRAP 10 minutes of:
6 Pull - Ups
6 Ring Dips
12 Jumping Lunges
AMRAP 10 minutes of:
30 Double-unders
3 Squat Snatch 115/80 (or power)
6 lateral bar over Burpees
AMRAP 10 minutes of:
30 Wall Balls, 20/14
6 Clean 165/110
*Rest 3 minutes between workouts
Team Thursday December 1, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : D.B. Bench Press - close grip / palms facing. 3 reps. EMOM x 10 minutes. work up the rack. (not team)
METABOLIC CONDITIONING :
Partner for time:
Row 1000 meters
50 Sit-ups
Row 1000 meters
50 Mountain Climber
Row 1000 meters
50 Russian twists
Friday December 2, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : 2 rep. Back Squat (heavy cycle - get your best 2 rep. ever. week 3 of 4)
ideally make 2 reps. out of your best 1 rep.
METABOLIC CONDITIONING :
10 rounds for time of:
9 KB swings
8 Box overs
Saturday December 3, 2022 8 - 10am
OPEN GYM – with suggestions