Yesterday’s HIIT workout

 

 

WORKOUT for Sunday 7/12/2020

SHAN YU – “The flower that blooms in adversity is the most rare and beautiful of all.”

Buy In: 800m run or 4:00 toe taps. Every :30 do 5 burpees, then

2-3 rounds of
5 tempo pushups (10-1-x-1)
1:00 plank
5 tempo squats (10-1-x-1)
1:00 arch

Buy out: 100 mountain climbers

Workout

AMRAP in 20:00
25′ suitcase carry/side
10 power cleans
25′ suitcase carry/side
10 front squats

Every time you drop the object do 25 sit-ups. Then the Mulan & Ping Bro Sesh
– 3 sets of 21s for bicep curls
– 3 sets of 21s for overhead tricep extensions

“Tell your emperor to send his strongest armies. I’m ready.”

READ: Larry Brilliant on How Well We Are Fighting Covid-19 – WIRED
WATCH:

CONDITIONING for Friday 7/10/2020

“Name’s Hades, Lord of the dead. Hi, how ya doin’?”

For 20:00 alternating between
– 1:00 object pushup
– 1:00 heavy bent over rows

For 20:00 alternating between
– 1:00 squatting door knob row
– 1:00 heavy floor press

“My favorite part of the game. Sudden death.”

Cool down is 2:00 doorway stretch/side, 2:00 prayer stretch. Post results to comments!

READ: Escalator Etiquette: Should I Stand or Walk For An Efficient Ride? – The Conversation
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WORKOUT for Wednesday 7/8/2020

URSULA – “You can’t get something for nothing, you know.”

AMRAP in 10:00
10 upright rows
5 front squats
10 front raises
5 front squats
10 lateral raises
5 front squats
10 alt see saw presses (/side)
5 front squats
10 bent over rear delt fly
5 front squats

then 3 rounds for time
30 odd-object plank drag
20 odd-object overhead situps
3 wall walks

“YOU POOR UNFORTUNATE SOUL!

”This workout’s using our tentacles to obliterate the shoulders. We don’t traditionally do a ton of this isolated movement so make sure the “light” weight truly is light for each athlete. Get the focus on controlling the movement verses weight or speed. Remember: to be a good athlete the movement should be done correctly first before it can be done quickly.

Pullup Strength Ladder (Week 2 of 12)

every 2:00 on the minute x 2 do 1-2-3-2-1 reps

READ: The Four Desires Driving All Human Behavior: Bertrand Russell’s Magnificent Nobel Prize Acceptance Speech – Brain Pickings
WATCH:

Feels good to be back under the bar, huh?

CONDITIONING for Monday 7/6/2020

SHERE KHAN – “How long do you really think you’ll survive in the jungle?”

10:00 EMOM of 5 odd-object strict presses + 2 burpees, then

20:00 AMRAP of
25′ bear crawl
20 rocket launchers
15 pushups
10 odd-object push press

Post score to comments!

Pullup Strength Ladder (Week 2 of 12)

EMOM x 3 do 1-2-1 reps

READ: Kids Need Physical Education – Even When They Can’t Get It At School – The Conversation
WATCH:

Appa wishes you a safe weekend!

HIIT with Team Mots premieres at 10am!

WORKOUT for Saturday 7/3/2020

Te-Kā- “AGHHHHHHHH“

Go for a 5k run but it’s in intervals:
For 2:00 – go hard (80-90%)
For 1:00- jog it out (breathe & get that heart rate back down)

Weather wet? Tough, it’s Seattle! If you must stay indoors do 18:00 of: 2:00 toe-taps, 1:00 good mornings. This one’s a lung & leg scortcher!

Followed by:
Bring Sally Up (find “Flower” by Moby- Apple Music, Spotify, YouTube)

• On “BRING SALLY UP” pushup into the plank
• On “BRING SALLY DOWN” lower but do not touch the ground with your body- only hands and feet.

READ: Black at CrossFit: A Collection of Voices From the Black Community – Morning Chalk Up
WATCH: