HIGH INTENSITY INTERVAL TRAINING for Sunday 5/23/2021
Premiering at 9am PST:
Then login to PushPress to do YOGA with IVAN.MVMT at 10am on Zoom.
WORKOUT for Saturday 5/22/2021
Warmup
Until told otherwise rotate through:
250m row
20 air squats
10 pushups
5 pullups
Feel free to work on variations like pistols, c2b/mu, HSPU, etc.
Strength
every 90 seconds do 2 thrusters, ascending in weight
Conditioning
Max total reps in 20 minutes:
20 plank pullover
20 med ball cleans
20 Russian twists
20 slam ball
Post score to whiteboard!
WATCH: Rogue Fitness has another online competition ready for those who want it!
MURPH is coming this Memorial Day and we’ll be running a special holiday schedule. Click here to learn more about how we’re handling it this year.
WORKOUT for Friday 5/21/2021
Warmup
Until told otherwise rotate between:
5 wide-grip pullups
10 close-grip pushups
20 light goblet squats
250m NO-LEG row
50 running jump rope
Workout
every 2 minutes on the minute for 40 minutes:
a. 20 calorie row
b. 40 box jumps, 4/8/12”
c. 80 double unders
d. Some muscle-ups
e. 2 sets of the deadlift + clean + jerk complex
Goal is to finish each interval as quickly as possible. Post heaviest barbell load to whiteboard!
WATCH: Here’s the PairUP ThrowDOWN event for this year. Did anyone sign up? We can make time for the workout in-gym this weekend if so.
MURPH is coming on Monday 5/31!
+ + +
We plan to have a handful of sessions to complete this long workout:
- 8am
- 9:30am
- and 11am
- (If we max out RSVPs we’ll add more sessions.)
Speaking of RSVPs you’ll notice TWO classes per session. One session has a limit of 6 athletes, while the other session has a limit of 12.
- SINGLE-OCCUPANT LANE: For the 6-athlete session each athlete will be put into a lane like we currently do in our ongoing Strength & Conditioning classes.
- OPEN FLOOR PLAN: For the 12-athlete session each athlete will be able to use the pullup rig on the other side of the gym however they need to, without the need of the current lane system.
RSVPs are open now on PushPress. Reserve your spots and keep training to be better prepared!
Are your shoulders forward of your hips in the catch when you row?
WORKOUT for Wednesday 5/19/2021
Warmup
Until told otherwise:
250m row
20 jumping lunges
10 T-pushups
5 pullups
Feel free to work on variations like pistols, c2b/mu, HSPU, etc.
Workout
4:00 max reps of each:
Back squats
(BtN) shoulder-to-overhead
Barbell curls
Pushups
JM press (aka neck/chin crusher)
Pullups
Burpees
WATCH:
CONDITIONING for Tuesday 5/18/21
GRYFFINDOR
for max total reps:
5:00 of lunges
4:00 of situps
3:00 of rocket launchers
2:00 of hand-release pushups
1:00 of burpees
Post score to comments!
READ: Let’s Talk About Health – Just Move
The 2019 MURPH athletes at Foundation
If you’re planning to participate in MURPH on Memorial Day, maybe bring your plate carrier/weight vest/ruck in so you can begin practicing movements as you’ll do them that Monday. Speaking of which, RSVPs for that day are already open!
We’ll have a set of 5 lanes as we currently run them, and another class with a cap of 10 which will not have dedicated lanes, but should respect social distancing rules.
WORKOUT for Monday 5/17/2021
Warmup
Until told otherwise repeat the following:
250m row
20 air squats
10 pushups
5 pullups
Feel free to work on the basics like kipping, arch body, different stances. Also variations like pistols, chest-to-bar/muscle-ups, handstand pushups, etc.
Workout
Starting with an empty bar LIFT every minute on the minute for as long as possible
– begin with SNATCHES until you hit a max-for-the-day or miss thrice
– move onto CLEANS until you hit a max-for-the-day or miss thrice
– finish with DEADLIFTS until you hit a max-for-the-day or miss thrice
Make sure the lifts happens on the beep, change weights immediately, then use the remainder of the interval to rest. Be mindful of jumps to allow yourselves plenty of reps as preparation. Chase solid technique and the weight will come!
Post heaviest loads for all three lifts to whiteboard/comments!
WATCH: Our weekly Follow-Along Kettlebell Workout
HIGH INTENSITY INTERVAL TRAINING for Sunday 5/16/2021
Premiering at 9am
Then join us for Yoga at 10am on Zoom! RSVP via PushPress for room info.
READ: Inslee Announces Statewide Reopening Date of 6/30 and Short-Term Statewide Move to Phase 3 – Governor Inslee
IN-GYM WORKOUT for Saturday 5/15/2021
Warmup
Row until coach says otherwise, then movement patterns!
MetCon
5 rounds for max total reps:
1:00 DB squats
1:00 DB hang clean & jerks (5/5), 20/35/50lbs
1:00 box jumps, 12/20/24”
1:00 alt DB snatch
1:00 calorie row
1:00 rest
Post score to whiteboard!
WATCH:
CrossFit Links
