April 22nd - 27th, 2024
Monday April 22nd, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 Single arm DB press each side
8 PVC Overhead squat
Then: 2:00 stretch what you need for the overhead squat position!
STRENGTH: 20 minutes to develop 3 rep. QUALITY Drop Snatch (April 9th)
METABOLIC CONDITIONING :
For total time: 2 rounds - rest 1 minutes - 2 more rounds :
30-second L-sit
20 shoulder-to-overheads
30-second hang from the pull-up bar
20 shoulder-to-overheads
Tuesday April 23rd, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
8 bootstrappers
8 single arm DB high pulls each side
8 Samson stretch
8 barbell top-down Romanian DL
8 glute bridges
1:00 banded trap stretch
STRENGTH : 20 minutes to establish a 3 rep. Deadlift (April 8th)
METABOLIC CONDITIONING :
Complete as many calories as possible in 10 minutes of:
50 alternating D-Ball over the shoulder cleans
50 step lunge
Max calories on the rower
WEDNESDAY “Monster Mash-Up” APRIL 24th, 2024
Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 Airsquats
10 PVC passthroughs
10 Barbell snatch grip Romanian DLs
10 Barbell hang muscle or power snatches
10 Scap only pull ups
10 Barbell front squats
10 Barbell strict presses
Warm up power snatch and thuster
METABOLIC CONDITIONING :
AMRAP 5 minutes of:
15 Power Snatch (75/55)
15 Air Bike, Calories
AMRAP 5 minutes ladder 1-1, 2-2, 3-3… of:
Thruster (75/55)
Pull-up
AMRAP 5 minutes ladder 10-10, 11-11, 12-12… of:
Kettlebell Swing, 53/35
GHD/AbMat Sit-up
*Rest 3 minutes between workouts - yes, really light/really fast.
TEAM THURSDAY APRIL 25th, 2024
Warm up!
2:00 bike/ski/row
2 rounds
4 Inch worms with seal and down dog
8 Banded pass throughs
8 Air squats
8 Hollow rocks
SKILL : 15 min. Toes to Bar Strength/Kipping Progression
Last week!
3 Rounds for Quality
8-10 PVC Banded lat pull downs hold :03 at bottom
4-6 Strict Toes to Bar or Pike ups - lower slowly
8-10 Arch/hollow swings - keep a tight body position work on timing
8-10 Kipping knee raises or toes to bar - goal is to link them together work on timing
TEAM METABOLIC CONDITIONING :
AMRAP
3:00 on/1:00 off x 5 (20:00 total)
200m run together
20 synchro DB snatches - DB overhead at the same time (50/35)
10 synchro line facing burpees (like a bar but just jump over the line)
*Continue where you leave off after each break
FRIDAY APRIL 26th , 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats/2nd round 8 goblet squats
8 Banded presses
8 Banded good mornings
8 Push ups
Then: :30 Front Rack stretch each side
STRENGTH : 15 minutes to work on squat clean mechanics and technique.
Build to a heavier 2 reps with good form. Each week add # and drop the reps, building towards a heavy 1RM. (April 12)
METABOLIC CONDITIONING :
Diane
21-15-9 reps for time of:
Deadlifts
Handstand push-ups
♀ 155 lb
♂ 225 lb
Intermediate option:
21-15-9 reps for time of:
Deadlifts
Pike push-ups
♀ 125 lb
♂ 185 lb
SATURDAY APRIL 27th, 2024
OPEN GYM 0800 - 1000