Warmup A:
2 Min Ski Erg
LYPT (weighted or unweighted)
Warmup B:
Crossover Symmetry
Lacrosse Ball + Mobility
Warmup C:
:45 cardio
Arm circles, Russian twists
:45 cardio
PVC pipe- pass through, around-the-world, side-to-side, under tricep
Thursday 10/03/24
Warm-up
8:00 AMRAP
10 Russian Twists
10 light plate/DB press out
10 Lean forward + rotate one arm up
10 Alt wheel taps
5 Deadlifts (empty bar/light DB - build across sets)
2. Strength
6 sets x 2 Deadlifts (75%)
-Every 1:30-
3. Workout Prep
2 sets:
4 DB (or KB) lateral Floor-to-lap-to-floor (build in weight)
4 Toes to Bar
Strength/Accessory
Deadlift
6 sets x 2 Deadlifts (75%)
-Complete a set every 1:30-
Workout
Are you smarter than a 5th Grader? (Time)
21-18-15-12-9-6
DB (OR KB) lateral Floor-to-lap-to-floor
Bar Toes-to-Overhead
Target time: 10-12 minutes
Time cap: 14 minutes
Cooldown/Mobility
3 minutes of easy cardio (this can be a slow row, machine ride, etc.)
1 Minute Posterior Shoulder Smash
1 Minute Band Wrist Mobilization
1 Minute Barbell Forearm Stretch
:30 Spinal Twist (each side)
Saturday 10/05/24
Warm-up
3:00 Machine
-into-
10:00 AMRAP
1:00 Row
5 light plate/db press out
5 Russian twists (unweighted or light)
5 Suitcase Deadlifts (each)
2. Workout Prep
2 sets: With partner
50m Row (each)
2 Slam Ball Burpees (each- build in weight)
Workout
Deal or No Deal (Time)
Teams of 2
3 rounds
1000m/875m Row
40 Slam ball burpees (heavy)
Strength/Accessory
Core Work (Checkmark)
4 sets:
15 Overhead Plate sit ups (OR- 15 Plate Press outs)
:45 sec (Plate press out HOLD)
15 Banded Pallof Press (each side)
30 Wheel Taps
:30 KB Front Racked/ Overhead Hold (left)
:30 KB Front Racked/ Overhead Hold (right)
*Rest 2:00 b/t sets