January. 15th - 20th, 2024
MONDAY January 15th, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4/4 World’s greatest stretch
8 Bootstrappers
8 Empty barbell strict press
8 Glute bridges
8 Scap only pull ups
1:00 bottom of the squat hold
STRENGTH : 15 minutes to build a 5 rep. Tempo Back Squat. 3 seconds lower / 3 second pause in squat / stand up fast!. (Jan.9)
NOTE - 3rd week of 4 series will stay with the 5 rep. with hopes of adding # each week.
METABOLIC CONDITIONING :
Complete as many reps as possible in 4 minutes of:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups/ring rows
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles (24:00 total).
♀ 95 lb / 65 lb
♂ 135 lb / 95 lb
**Be sure to scale appropriately to be able to finish at least 1 round of work in the 4:00 window. Continue where you leave off at rest. Score is total rounds and reps.
TUESDAY January 16th, 2023
Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 air squats
8 push ups
8 Bent over rows with barbell
1:00 each side scorpion stretch
STRENGTH: 20 minutes to establish a 1 rep. Bench Press (Dec.29)
METABOLIC CONDITIONING :
8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups
♀ 65 lb
♂ 95 lb
WEDNESDAY “Monster Mash-Up” January 17th, 2024
Warm up!
2:00 row/bike/ski
1 Round
10 Alternating Samson stretch
10 DB strict press (both arms)
10 DB front squats
10 Plank shoulder taps
10 Scap only pull ups
10 Arch/hollow swings
3:00 wall walk practice
Warm up front rack lunge - must take from the ground!
METABOLIC CONDITIONING :
AMRAP 7 min.:
4 Front Rack Lunge, 185/135
8 Toes to bar
AMRAP 7 min.:
6 Wall Walks (scale partial wall walk or reverse caterpillar)
12 Box Jumps, 24"/20"
AMRAP 7 min.:
8 alternating DB Thrusters, 35/20
16 Calories, Assault Bike
*Rest 3 minutes between workouts
TEAM THURSDAY January 18th, 2024
Warm up!
2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
8 bootstrappers
8 hips down push ups
8 Russian twists
Then: 1:00 each side calf stretch
SKILL : 10:00-15:00 Double Under Skill work! (NOTE, we’re continuing DU for a couple of more weeks)
*Review of proper arm, hand position for double-unders, higher, slower jump, use the wrist flick to spin the rope
TEAM METABOLIC CONDITIONING :
4:00 on/1:00 off x 5
200ft tag team shuttle runs
20 Partner wall ball pass
10 synchro burpees
*Complete as many rounds and reps as a team. Continue where you leave off after each break.
*Shuttle run is 25' down and back, one partner goes at at a time, alternate every 50'
*Sit back to back and pass wall ball from side to side. 20 reps total
*Synchro burpee - both must have chest on ground before starting next rep.
FRIDAY January 19th, 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 squats
Then: 1:00 scorpion stretch each side
STRENGTH: 20 minutes to develop a 5 rep. QUALITY Power Snatch + Overhead Squat
METABOLIC CONDITIONING :
For time:
15-12-9-6 reps for time:
Calorie row
Dumbbell alternating Strict Press
♀ 20-lb dumbbells
♂ 35-lb dumbbells
SATURDAY January 20th, 2024
Open Gym 0800 - 1000