Wednesday 8/12

Michi

CONDITIONING for Wednesday 8/12/2020

3-5 rounds of :40 on, :20 rest
a. front lunges
b. v-ups
c. jumping lunges
d. weighted situp
e. goblet squat
(f. 2 min rest)

Workout goes :40 front lunges, :20 rest, :40 v-ups, :20 rest, :40 jumping lunges, :20 rest, :40 weighted situps, :20 rest, :40 goblet squats, :20 rest + 2:00 rest. Post results to comments!

NOTES
– As there is quite a lot of rest in this workout the idea is to keep the intensity high.
– Doubled tabata = longer sets but longer rests. Remember tabata is supposed to be true full work the entire interval, no stopping early & no pacing for maximum benefit. 
– Very leg-biased but push the pump!
– Weighted equipment preferred but this can be done with a lighter odd-object if necessary
– Use this timer: https://www.hiitclock.com/timer?id=Q0NliTSqO5IJlB4n5e23&userId=QCuVrrbalNaMLZPzMxM33f5t8vs2

READ: 4 Steps for a Better Squat – Juggernaut Training Systems
WATCH:

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Tuesday 8/11

(Check your lanes for a new present!)

CONDITIONING for Tuesday 8/11/2020

AMRAP in 10:00 for time:
10 sumo deadlift high pull
10 Right-arm press
10 sumo deadlift high pull
10 Left-arm press

Post reps completed to comments.

Pullup Strength Ladder (Week 7 of 12): EMOM x6 do 1-2-1 reps

READ: Why One Neuroscientist Started Blasting His Core – The Atlantic
WATCH:

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Monday 8/10

Tyler working on keeping the rib cage down while going overhead.

CONDITIONING for Monday 8/10/2020

POP ROCKS

AMRAP in 12:00
12 jumping lunges
12 power cleans
12 burpees

Post results to comments. Warmup and workout with Gunnar here:

Pullup Strength Ladder (Week 7 of 12): E2MOM do 1-2-3-2-1 reps

READ: How Cities Can Tackle Violent Crime Without Relying on Police – Vox

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Sunday 8/9

CONDITIONING for Sunday 8/9/2020

“It is the quality of one’s convictions that determines success, not the number of followers.” -Remus Lupin

tabata sumo squats immediately into tabata hi/lo planks

AMRAP 20:00
20 v-ups
30 squat cleans, medium weight
40 bicycles
50 jumping jacks

Ultimately, this workout is all about the squat cleans. The other movements will be your rest, and the jumping jacks will help shake out the muscles. Find a rep amount you can consistently complete for the cleans and stick to it. You can use a med ball, a heavy object at home to simulate a med ball, a dumbbell or kettlebell, or a barbell loaded to a medium weight.

Post results to comments!

READ: Roza Takes Over as DOJ/FTC Issues Final Approval of CrossFit Acquisition – Morning Chalk Up. Glassman is out, Roza is in. Thoughts?
WATCH: This is our most commented-on video. How many Russian pushups can you do before needing a break?

 

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Saturday 8/8

CONDITIONING for Saturday 8/8/2020

Warm-up jog to a nearby park with a grassy and clean field (inspect it beforehand!)

Complete 5 rounds of:
50′ bear crawl
50′ spider crawl
50′ duck walk
25 jumping air squats (AKA “frog jumps”)
1:00 rest

OPTIONAL: bring a slam-ball if you have one and incorporate 25 gorilla ball-slams on top of each round! Post results to comments!

READ: USA Weightlifting Moves American Open Series 3 Online – BarBend
WATCH:

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Friday 8/7

CONDITIONING for Friday 8/7/2020

“Working hard is important. But there is something that matters even more: believing in yourself.” -HP

Tabata glute bridges to Tabata Cossack squats

every minute on the minute x 30:00
a.) 16 overhead lunges
b.) 40 speed skaters
c.) 16 single leg squats
d.) 40 Russian twists
e.) 40 mountain climbers

This is a long EMOM. Every movement should take roughly 30-40 seconds of the minute allotted. If it’s taking longer, scale the reps to fit in that time frame.  To keep it simple, it was written so that each rep per side equals 1. Right leg, 1. Left leg, 2. etc. For example, you’ll do 20 mountain climbers on each leg in a round. Same for all the movements. For pistols, you can adjust squat depth use a chair or bench as a scale.  For the overhead lunges, use a medium to heavy weight. This can be a kettlebell, dumbbell, or household item like a bag of flour or a frying pan. If going overhead is challenging, scale by holding the weight in a rack position.

Pullup Strength Ladder (Week 6 of 12): EMOM x7 do 1-2-1 reps

READ: How ‘Good White People’ Derail Racial Progress – CNN
WATCH:

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Thursday 8/6

High volume banded bodybuilding for joint development and recovery

CONDITIONING for Thursday 8/6/2020

“I mean, it’s sort of exciting, isn’t it? Breaking the rules.” -HG

Tabata rotational chops directly into Tabata scap pushups

20:00 AMRAP
20 squat jacks
20 kb swings
20 burpees
20 pushups
20 double unders/penguin jumps (or 100m run!)

Post results to comments!

Pullup Strength Ladder (Week 6 of 12): EMOM x 6 do 1-2-1 reps

READ: We Train Police to be Warriors- and Then Send Them Out to be Social Workers – Vox
WATCH:

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Wednesday 8/5

Laura working some kettlebell juggling

CONDITIONING for Wednesday 8/5/2020

“Being different isn’t a bad thing. It means you’re brave enough to be yourself.” -LL

Tabata cossack squats immediately into Tabata broad jumps, then

21-15-9-3 reps for time:
HSPU (or pike pushups)
Jumping lunges

We have another sprint! If you don’t have a wall or don’t have HSPU yet, use pike pushups, or the hardest pushup version you have. The jumping lunges will tire your legs quickly (L+R=1), so find a number of reps that you can maintain. The lower numbers should be unbroken for both movements. Keep pushing! This will go quickly.

Post results to comments!

Pullup Strength Ladder (Week 6 of 12): E2MOM x2 do 1-2-3-2-1 reps

READ: The 9 Most Important Things I Learned in Cooking School – The Kitchn
WATCH: We’re halfway through the week- recover from with some IVAN YOGA!

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Tuesday 8/4

CONDITIONING for Tuesday 8/4/2020

“No good sittin’ worryin’ abou’ it. What’s comin’ will come, an’ we’ll meet it when it does.” -R

tabata out and overhead squat directly into tabata pushup + 2 shoulder taps, then

AMRAP 10:00
10 Bulgarian split squats, right leg
10 burpees
10 Bulgarian split squats, left leg
10 alt devil’s press (or burpee + thruster)

Similar to “Dobby” last week, this workout may feel much longer than 10 minutes, so make sure you’re warmed up before starting. The key is to not come out of the gate too hot, but also don’t take too much rest. 

The Bulgarian squats are unweighted, but you can absolutely challenge yourself and hold a weight while doing them, if you can do a full set unbroken. The transition time between movements is your rest because it takes an extra second to set up and get out of Bulgarian squats. 

The devil’s press is alternating between arms and can use a dumbbell or kettlebell. If using a weighted backpack, you can do a burpee into a thruster with the backpack.

Post results to comments!

READ: Olympic Flashbacks: The Physics of a Michael Jordan Dunk – Inverse
WATCH:

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Monday 8/3

Tony teaching the Parallettes class on Zoom

CONDITIONING for Monday 8/3/2020

“Don’t tell me what I can and can’t do, Potter.” – Professor McGonagall

tabata plank jacks into tabata crunches, then

50-40-30-20-10 reps for time:
Double unders or penguin jumps
Situps
Push press

Despite the volume, this workout is a sprint. It’s an adaptation of Annie, which can take 6-8 minutes, so this effort should take around 12 minutes given you’ve loaded the push press correctly.

It’s a ton of volume, so there’e the #1 reason the push presses should be light. If you have a barbell, use the unloaded barbell. If you’re using a dumbbell or kettlebell, alternate arms as needed. A weighted backpack or bag of flour would work well, too!

Post results to comments!

Pullup Strength Ladder (Week 6 of 12): EMOM x4 do 1-2-1 reps

READ: How Crisco Toppled Lard- and Made Americans Believe in Industrial Food – The Conversation
WATCH:

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