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

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WATCH: We’re halfway through the week- recover from with some IVAN YOGA!

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

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WATCH:

WORKOUT for Saturday 8/1/2020

Sunlight Shadow Boxing

Like Manny’s shadowboxing class but do it in the sun! A combination of bodyweight and shadowboxing conditioning. Get nice and sweaty in the sun (sunscreen recommended)

Warm-up:
DROM for spine, neck, shoulders, hips, arms, wrists, elbows
10 nose-breathing burpees
10 air squats
10 push-ups
10 v-ups
10 push-ups
10 air squats
10 nose-breathing burpees
1:00 plank

Practice Movements:
– Are you Orthodox (right-hand forward) or Southpaw (left-hand forward)?
– With your muscle memory from CrossFit, utilize your hip-turn/swing to deliver power (not your shoulder or elbow) pivoting on your back foot when necessary. Flex your abs and glutes and exhale sharply with every swing. Do not fully lock out your elbow with every swing.

Slow, deliberate technique practice:
1:00 left jab
1:00 right jab
1:00 left hook
1:00 right hook
1:00 left uppercut
1:00 right uppercut
Alternate occasionally with a “low blow” where you do a half-squat then jab or hook
Stay on the balls of your feet, take a few seconds between rounds to shake it out and stay loose

WOD:
10 minutes of freestyle boxing
Keep consistent for 10 minutes. If your arms are getting heavy, take 10 seconds to shake things out then get back to it!

Cooldown:
Brisk walk for 5-10 minutes
Stretch out your shoulders and abs

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WATCH:

Personal Training station

CONDITIONING for Thursday 7/30/2020

“I feel like I can spit fire!” -Neville Longbottom

tabata cossack squats directly into tabata broad jumps, then

2 rounds for time:
400m run
9 alternating snatches
400m run
12 HSPU (or your most difficult-but-doable push-up)
400m run
15 thrusters
2:00 rest

Post results to comments!

Pullup Strength Ladder (Week 5 of 12): E2MOM x2 do 1-2-3-2-1 reps

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WATCH:

CONDITIONING for Tuesday 7/28/2020

“Constant vigilance!” – MAD EYE MOODY

tabata sumo squats, immediately followed by
tabata hi/lo plank

AMRAP in 3:00
20 high knees
20 mountain climbers

Rest 1:00

AMRAP in 3:00
20 butt kickers
20 bicycle crunches

Rest 1:00

AMRAP in 3:00
20 pogo hops
20 speed skaters

Post results to comments!

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