April 29th - May 4th, 2024
MONDAY APRIL 29th, 2024
Warm up!
2:00 RUN!
2 Rounds for quality
8 air squats
8 single arm DB press warm up weight
8 push ups
8 arch/hollow swings
STRENGTH : 15 minutes to establish a 2 rep. single dumbbell Strict Press each arm (# is what both arms can do) (April 15)
METABOLIC CONDITIONING : Murph Prep!! Week one
It’s end of April, Murph is one month out!!! Let’s get ready :)
3 Rounds of:
400m Run @7/10 pace (not a max effort - slightly slower than a 1 mile pace)
2x
5 pull ups/ring rows
10 push ups
15 airsquats
OR
1x
10 pull ups/ring rows
20 push ups
30 airsquats
Then:
400m Run at 7/10 pace
Rest 2:00
*If you plan to do Murph in a vest, bring the vest you want to use EMPTY for today's workout.
*If you are doing Half Murph, Do Half distance on run
*If your first round takes >8:00 do half the running distance for the following rounds.
Tuesday April 30, 2024
Warm up:
2:00 Run/Bike/Row
2 Rounds
4/4 World’s greatest stretch
8 Banded press
8 Goblet squats
8 Banded good mornings
8 Glute bridges
Then:
:30 Banded ankle stretch each side
STRENGTH : 15 minutes to establish a 4 Rep. Back Squat (April 16)
METABOLIC CONDITIONING :
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.
♀ 75/95/115/125 lb
♂ 115/135/155/185 lb
♀ 35/45/55/65 lb
♂ 45/55/65/75 lb
Wednesday “Mash-Up” May 1, 2024
Warm up!
2:00 bike/row/ski/jog
1 Round for quality
1:00 single unders/1:00 double unders
10 Bootstrappers
10 Hips down push ups
10 Barbell strict press
10 Alternating box step ups
10 Arch/hollow swings
10 Kipping pull ups
METABOLIC CONDITIONING :
AMRAP 6 minutes of:
6 Heavy Sandbag cleans
6 Bar Muscle-ups / Chest to Bar pull-ups
AMRAP 6 minutes of:
6 Dumbbell Burpee, 50's/35's
6 Strict Handstand Push-ups
AMRAP 6 minutes of:
60 Double-unders
6 (tall) Box Jumps, 30"/24"
rest 3 minutes
Team Thursday May 2, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
8 Banded press
8 Sampson stretch
8 Banded pull aparts
SKILL WORK: Handstand work - Wall Walk!
Going to work on skills for getting upside down, working on wrist flexibility and strength and wall walks.
Eccentric wrist flexion: 3 sets x 6 reps each side with 2.5-8#
Have wrist issues? This will help with flexibility and strength. Stay light and focus on the stretch as the hand lowers. Use your opposite hang to lift the hand up.. should not be a curl!
15:00
Start at beginning of progression. If you can complete 3 Rounds as written of each exercise, progress to the next step.
Feet up wall
2-3x Feet against wall, press into down dog, Walk feet up 1-2 steps (as high as comfortable) and back down to start position. Must hold plank position with hands.
Half wall walk
2-3x Feet against wall, press into down dog, Walk feet up 1-2 steps (as high as comfortable) then 2 walks with hands as high as comfortable - about half wall walk
Wall walk with Hold
2-3x Full Wall walk all the way up hold :02 and down
TEAM METABOLIC CONDITIONING :
AMRAP 15:00
2-4-6-8-10-etc.
Burpee
Heavy bag over wall
10 calorie bike between each round of burpee and bag over wall.
*One partner works at a time to complete the reps together.
Friday May 3, 2024
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 bootstrappers
8 Single arm DB high pull
8 Bent over med ball slam
8 dead bugs
STRENGTH : 15 minutes to establish a 5 rep. Dumbbell Bench Press.
METABOLIC CONDITIONING :
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 Toes to Bar / Knees to Chest
40 pound Dumbbell snatch, 21 reps, left arm
21 Toes to Bar / Knees to Chest
Saturday May 4, 2024 8 - 10am
OPEN GYM