February 12th - 17th, 2024
MONDAY February 12th, 2024
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 3 rep. Sumo Deadlift (Feb. 2nd)
METABOLIC CONDITIONING :
3 rounds for total reps. with 3 minutes rest between efforts
As many reps as possible in 5 minutes of:
500 / 400 meter row
Max medicine-ball squat cleans
TUESDAY February 13th, 2024
Warm up!
2:00 row/bike/ski
2:00 run/bike/row
2 Rounds for quality
8 Cat-cow stretch
8 Goblet squats
8 Glute bridges
:30 each side PVC front rack stretch
1:00 quadruped wrist stretch
STRENGTH: 20 minutes to establish a 4 rep. Tempo FRONT Squat. 3 seconds lower / 3 second pause in squat / stand up fast!.
NOTE - this 4 week series will stay with the 4 rep. with hopes of adding # each week. This is week 1.
METABOLIC CONDITIONING :
18 - 15 - 12 - 9 reps. for time:
hang power cleans
pull-ups
♀ 65 lb
♂ 95 lb
WEDNESDAY “Monster Mash-Up” February 14th, 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
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
5 Devil’s Press - 50/35 (go for a heavier weight on these)
10 Ring Dips
AMRAP 6 minutes of:
40 double-unders
10 single arm KB/DB Power Snatch (50/35)
40 double-unders
10 single arm KB/DB Power Snatch - other arm…
AMRAP 6 minutes of:
7 barbell roll-outs
7 Burpee over barbell
7 Knees-to-elbows
rest 3 minutes between rounds
TEAM THURSDAY February 15th, 2024
Warm up!
2:00 bike/row/ski
2 Rounds for quality
8 Alternating Samson stretch
2 Single Arm Overhead carry 25’ switch arms at 25’ - moderately heavy
8 Single Arm DB high pulls each arm
8 Dead bugs
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 :
For Time:
Buy In: 1000m row
50 Partner Med Ball Russian Twists (20/14 lb)
40 Wall Balls
30 Partner Med Ball Sit ups
20 Med Ball Cleans (over the shoulder)
10 Synchro Burpees
Cash out: 1000m row
*Teams of 2, or 3rd partner shadows. Complete all work as a team, one partner works, one partner rests. Partition reps as desired.
FRIDAY February 16th, 2024
Warm up!
2 Rounds for quality
8 Samson stretches
8 banded presses
8 banded good mornings
8 scap only pull ups
Then:
Footwork for jerk - 10 good reps of either push or split
With empty barbell
10 strict press
10 push press
5-10 push jerks
5 split jerks
STRENGTH : 15 minutes to establish a QUALITY 4 rep. Jerk, push or split (Feb. 5th)
Goal this round; take your February 5th - 3 rep. and turn it into 4 rep.
METABOLIC CONDITIONING :
10 rounds for time:
10/8 bike calories
10 squat-thrust broad-jump
SATURDAY February 17th, 2024
OPEN GYM 0800 - 1000