Jan. 29th - Feb. 3rd, 2024
MONDAY January 29th, 2024
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
Then: 1:00 scorpion stretch each side
STRENGTH: 15 minutes to develop a 4 rep. QUALITY Power Snatch + Overhead Squat (Jan.19)
METABOLIC CONDITIONING :
4 Rounds, each for time of:
10 DB Devil’s Press
15 Box Jump Overs, 24"/20"
*1:1 to work-to-rest ratio between rounds.
TUESDAY January 30th, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 Bootstrappers
8 Cat-cow stretch
8 Alternating Samson stretch
8 Glute bridges
8 Scap only pull ups
1:00 bottom of the squat hold
STRENGTH : 20 minutes to establish a 5 rep. Tempo Back Squat. 3 seconds lower / 3 second pause in squat / stand up fast!. (Jan.26)
NOTE - this 4 week series will stay with the 5 rep. with hopes of adding # each week. This is the last week!
METABOLIC CONDITIONING :
3 Rounds for time of:
5 Bar Muscle-ups (10 Pull - Ups)
10 Plate overhead lunge steps (25/15)
250/200m Row
WEDNESDAY “Monster Mash-Up” January 31st, 2024
Warm up!
2:00 row/bike/ski
1 Round
:30 single under jumps
5/5 World’s greatest stretch
10 Air squats
10 Hips down push ups
10 Hollow rocks
10 Arch/hollow swings
With Empty Barbell:
10 Top to bottom Romaninan Deadlifts
10 Hang muscle cleans
10 Strict press
10 Front squats
Warm up to DT weight with:
5 deadlifts
4 hang power cleans
3 shoulder to overhead
2 squat cleans
METABOLIC CONDITIONING :
Amrap 7 minutes of:
1 Round of "DT" (12 deadlifts/9 hang power cleans/6 shoulder to overhead), 155/105#
15 Toes to bar
Amrap 7 minutes of:
3 Squat Cleans, 205/135
45 Double-unders or 90 Single unders
Amrap 7 minutes of:
40 Mountain Climbers
30 Calories, Rowing
20 Burpees over rower
*4 minute rest between rounds
TEAM THURSDAY February 1, 2024
Warm up!
2:00 bike/row/ski
2 Rounds for quality
8 Alternating Samson stretch
4 Single Arm Overhead carry 25’ switch arms at 25’ - moderately heavy
8 Single Arm DB high pulls each arm
8 Hollow rocks
SKILL : 15:00 KB Turkish Get - Up (TGU) Progression
3-5 Quarter TGU each side
3-5 Quarter TGU + Bridge each side
3-5 Half TGU each side
2 x 3 Full TGU each side - increase weight
If you completed last week, do 3 reps of each step with warm up weight and then 2 sets of 3 adding weight from last week.
If this is your first week, do 5 reps each step with a light weight this week and master the movement.
https://www.youtube.com/watch?v=QHlmPTstY7M
TEAM METABOLIC CONDITIONING :
Team “Angie”
For Time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
*Teams of 2, complete the reps as a team, partition work as desired! One partner works at a time.
FRIDAY February 2nd, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 bootstrappers
8 PVC Sumo stance good mornings
8 Dead bugs
1:00 banded trap stretch
STRENGTH : 15 minutes to establish a 4 rep. Sumo Deadlift (Jan.22)
METABOLIC CONDITIONING :
21 - 18 - 15 - 12 - 9 reps. for time of:
Conventional Deadlifts, 60% 1RM
Sit - Ups
SATURDAY February 3rd, 2023
Open Gym 0800 - 1000