February 5th - 10th, 2024
MONDAY February 5th, 2024
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 PVC passthroughs
8 push ups
8 arch-hollow swings
1:00 each side scorpion stretch
STRENGTH: 20 minutes to establish a 5 rep. Bench Press (Jan. 16th)
METABOLIC CONDITIONING :
3 rounds for time:
15 hang power snatches
15 pull-ups
♀ 65 lb
♂ 95 lb
TUESDAY February 6th, 2024
Warm up!
2:00 row/bike/ski
2 Rounds for quality
8 bootstrappers
8 banded presses
8 deadbugs
8 bent over banded rows
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 3 rep. Jerk, push or split (Jan. 23th)
Goal this round; take your January 23rd - 2 rep. and turn it into 3 rep
METABOLIC CONDITIONING :
For time:
21-18-15-12-9-6-3 reps for time:
Calorie row
Dumbbell thrusters
♀ 35-lb dumbbells
♂ 50-lb dumbbells
WEDNESDAY “Monster Mash-Up” February 7th, 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 Lateral lunges - no weight - work on depth/balance
10 Hollow rocks
Then: Warm up clean and jerk, practice body blaster
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
40 Double-unders/80 Single-unders
10 Clean and jerks, 115/80
AMRAP 8 minutes of:
5 Body blasters (burpee into pull up into toes to bar)
40 Kettlebell swings
AMRAP 8 minutes of:
25 GHD, AbMat or blend Sit-ups
20/15 Calories Air Bike
20 Lateral Goblet Lunges
*Rest 4 minutes between workouts
TEAM THURSDAY February 8th, 2024
Warm up!
2:00 bike/row/ski
2 Rounds for quality
8 Alternating Samson stretch
2 Single Arm Overhead carry 50’ switch arms at 25’ - moderately heavy
8 Single Arm DB high pulls each arm
8 Single Leg RDL with DB or KB
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 this is your 3rd week, increase the weight on the warm ups (3s) and increase weight on full TGUs.
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 :
3 x 6:00/2:00 rest between rounds
One 6:00 interval at each station
300m ski erg
Max effort burpee box jumps
20/15 calorie bike
Max effort rope climbs/pull to standing
500m row
Max effort power cleans @heavy singles
*While Partner 1 completes the monostructural element (ski/bike/row), Partner 2 completes as many reps as possible of the movement. Switch after monostructural is complete, continue with Max Effort count. Adjust distance of mono if it will take longer than 2:30 to complete. Each partner should be on the machine at least once.
*Score is total Max Effort reps for each movement
FRIDAY February 9th, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 bootstrappers
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 3 rep. QUALITY Power Snatch + Overhead Squat (Jan.29)
METABOLIC CONDITIONING :
8 rounds for time:
10 sumo deadlift high pulls
8 barbell roll-outs
♀ 65 lb
♂ 95 lb
Saturday February 10th, 2024
OPEN GYM 0800 - 1000