Wednesday 7/22

Sandi

CONDITIONING for Wednesday 7/22/2020

The Crazy Pricklefruits

Tabata In-and-Out Squats, immediately into…

Tabata SSE Situps, immediately into…

Tabata Skier Swing, immediately into…

Tabata Standing Rotational Chop

Post results to comments!

Cooldown

  • 1:00 Pigeon/side
  • 1:00 Bent Over Overhead Through the Window
  • 1:00 Long Lunge
  • 1:00 Seal

Pullup Strength Ladder (Week 4 of 12): E2MOM x3 do 1-2-3-2-1

READ: How to Go Back to the Gym the Wrong Way – BarBend
WATCH:

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Tuesday 7/21

Amanda

CONDITIONING for Tuesday 7/21/2020

JOHNATHAN BRAVADO

EMOM 24:00
1) :30 Fast Feet
2) 10 Scap Pushups to Dolphin
3) :30 Burpee Rocket Launchers
4) 20 Frog Pumps (2 sec squeeze at top)

A longer EMOM with heart rate spikes and back/core work. 1 & 3 spike the heart rate while 2 & 4 focus on a toning movement. This means that 1 & 3 need to be all out – and they should be as it’s only 0:30 each!

For the Plank Scap Pushups to Dolphin, really focus on staying tight through the midline, even during the Dolphin. If done correctly, this should really be challenging and tiring through the upper back, which is the point here! Make sure the fists are in front of/slightly below the face to give enough bending room to challenge the Dolphin. Emphasize the extreme ends of the Scap Pushup, dipping as low as possible and pushing the top range as absolute high as possible, holding/squeezing the scaps throughout the Dolphin portion.

Cooldown

1:00 Bent Over Overhead Through the Window
1:00 Sitting Quad Stretch/side
1:00 Wall Calf Stretch
1:00 Seal

Post results to comments!

Pullup Strength Ladder (Week 4 of 12): EMOM x4 of 1-2-1 reps

READ: This is news to me, but did you know Annie Thorisdottir wants to fly planes? And she was born and raised in the Dominican Republic? Check out her ambassador page for King Kong Bags (this has been my favorite gym duffle since 2010)
WATCH:

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Monday 7/20

CONDITIONING for Monday 7/20/2020

Flexter’s Secret Laboratory

AMRAP 15:00

Post results to comments!

Pullup Strength Ladder (Week 4 of 12): EMOM x4 do 1-2-1

READ: Black Women, Grillz, and the Reclamation of Power – ELLE
WATCH:

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Sunday 7/19

WORKOUT for Sunday 7/19/2020

Eeekk!!! Actual Scary Creatures

Warmup

  • 1 jog around the block or 2:00 of Jumping Jacks
  • 5:00 lower body Movement Patterns
  • 1 jog around the block with 10 squats on each corner (or 2:00 of jumping jacks with 10 squats every 0:30)
  • 4 sets of 10 Leg Swings/leg (switch direction every set)

WOD

AMRAP 16:00

  • 20 Rocket Launchers
  • 100m Sprint
  • 20 Jumping Lunges
  • 2:00 Rest

Indoor option: Sub out Run with 20 Unbroken Tuck Jumps or 40 Sprint Jumping Jacks.

Cool Down

  • 1:00 Pigeon/side
  • 1:00 Sitting Quad Stretch/side
  • 1:00 Straddle Center
  • 1:00 Straddle Left
  • 1:00 Straddle Right

Like yesterday, the approach is to treat this as an active rest day. However, the Rocket Launchers and Jumping Lunges should end up burning towards the middle/end. Each round should be sprinted, given the extra long built in rest. When I say sprint, I mean SPRINT, especially the actual sprints. These are not jogs, but full out sprints. They should be difficult after the Rocket Launchers, and just to make things extra fun, we finish with jumping lunges as the goal is to burn the lungs and quads.

Post results to comments!

READ: Conflicts of Interest: How Money Clouds Objectivity – CrossFit
WATCH:

https://youtu.be/sbDry7eNKJo

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Saturday 7/18

Kellie

CONDITIONING for Saturday 7/18/2020

HEY BERNARD!

Warmup

  • 8min Movement Patterns
  • 4 x 10 Leg Swings
  • 10 Burpees, nose breathing only

WOD

AMRAP 8:00

  • 1 stair run (up 10-15 stairs)
  • 12 Jumping Lunges
  • 1 stair run (down 10-15 stairs)
  • 12 Hip Bridges

If indoors modify the stair run with 20 Step Ups or 20 High Knees (L+R=1). Post results to comments!

Short pure cardio sprint so athletes can get out and enjoy the day. Find some stairs, preferably outside, and go as fast as you can for 8:00.

Cooldown

  • 1:00 Pigeon/side
  • 1:00 Sitting Quad Stretch/side
  • 1:00 Straddle Center
  • 1:00 Straddle Left
  • 1:00 Straddle Right

READ: RegisterYourAsstoVote.doitnow/ifyoualreadyhavespreadtheword
WATCH: Premieres at 10am

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Friday 7/17

Kelsi says “WEAR A MASK!”

Catch us at Shoot the Sh!t Friday (our weekly Q&A) at 3pm on Instagram and Facebook!

Have questions? Ask in the comments below

CONDITIONING for Friday 7/17/2020

  • 100 Speed Skaters
  • 1:00 Plank
  • 40 V Ups
  • 50 Rotational Chops
  • 1:00 Arch
  • 50 Rotational Chops
  • 40 Sit Ups
  • 1:00 Plank
  • 100 Speed Skaters

Cooldown

  • 1:00 Seal
  • 1:00 Pigeon/side
  • 1:00 Straddle Center
  • 1:00 Straddle Left
  • 1:00 Straddle Right
  • 1:00 Seal

Pullup Strength Ladder (Week 3 of 12):

READ: Breakfast: A Legacy of Cereal… and Sin? – Peter Attia. What are you eating for breakfast?
WATCH:

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Thursday 7/16

Be like Raul and clean off everything you touch (and might have touched) at the beginning and end of your session, at one of our workout stations taped off for our athletes.

In-Gym STRENGTH is back squats, bench press, (strict) pullups, and more!

CONDITIONING for Thursday 7/16/2020

The Disgruntled Rodents

100 Mountain Climbers (L+R=1)
80 Reverse Lunge Single Knee Jumps (40 L then 40 R; not alt)
60 Arch Ups
40 V Ups
20 Hip Bridges (5-second squeeze at top)

Start and EMOM: 10 Upper Back Ups

This is a mostly full body chipper, with a focus on the upper back. Since most of our COVID-19 workouts haven’t included back, we need to start getting it into shape. That said be conscious of this and decrease the reps if needed during the workout.

Cooldown

1:00 Seal Stretch
1:00 Rear Elevated Single Leg Hip Flexor/side
1:00 Straddle Center
1:00 Straddle Left
1:00 Straddle Right

READ: What Happened When I Ate the Best Brain Foods For a Week – Fast Company
WATCH: Our glutes are weak when we don’t have a ton of weight options. Here are some variations you can do at home!

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Wednesday 7/15

We’ve been focusing on tons of “rehab exercises” to reinforce joint health and will continue for the foreseeable future before we prioritize speed or loading. Let’s avoid any and all overuse injury by having resilient joints.

CONDITIONING for Wednesday 7/15/2020

DINKY & THE GREY MATTER

3 Rounds:

2:00 rest then tabata jumping lunges

Post results to comments!

We’ll need to pace this one a bit more, as there are no rests. That said, the first WOD is only 12:00 long so athletes should will still need to push each movement. If you don’t push then you won’t get the stimulus. Being bodyweight, try to burnout early than take it easy and not get a good workout.

Cool Down

Pullup Strength Ladder: E2MOM x2 do 1-2-3-2-1 reps

READ: Motivation is Overrated – OUTSIDE
WATCH: Recovery stretches with Sandi Pants

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Tuesday 7/14

How is your pressing strength coming along? Feel like you’ve been slowly improving yet?

CONDITIONING for Tuesday 7/14/2020

Bucko’s Contemporary Living

4 Rounds of 0:45 on/0:15 off:

  • Tuck Jump Burpees
  • Plank-to-Side-Plank T Spine Rotations (Right Arm)
  • alternating Cossack Squats
  • Plank-to-Side-Plank T Spine Rotations (Left Arm)
  • alt Reverse Lunges

Pullup Strength Ladder (Week 3 of 12): EMOM x4 do 1-2-1 reps

READ: 3 Misconceptions About Nutrition – BarBend
WATCH: Try this stretching sequence as a cool down or for an active recovery day.

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Monday 7/13

Gunnar

CONDITIONING for Monday 7/13/2020

GAINAMANIACS

5 rounds
20 tuck jumps
20 dive-bomber pushups
20 jumping air squats
20 seated shoulder extension situps
20 (L+R) mountain climbers

1:00 rest between rounds. Post results to comments!

Pullup Strength Ladder (Week 3 of 12): EMOM x3 do 1-2-1 reps

READ: The Vindication of Cheese, Butter, and Full-Fat Milk – The Atlantic
WATCH: We have Workout Prep Videos for our members! Opt in for The Weekly Workout newsletter for links to the entire week.

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