Join us at 10am for YOGA with IVAN.MVMT when you RSVP via PushPress for meeting room info.

CONDITIONING for Sunday 11/21/2021

SKILLS for Saturday 11/20/2021 is SQUAT

WORKOUT for Saturday 11/20/2021

In groups of 3 or 4 complete “PANIC BREATHING”

Each athlete will complete 500-400-300-200-100m rows for overall total time.
– One athlete rows the rest of the team is in a double kettlebell rack position, a plank, and a suitcase hold. Rotate positions until all athletes complete all rows.

Post teams and times to whiteboard!

WATCH:

WORKOUT for Friday 11/19/2021

Build to a heavy BELLA COMPLEX

every minute on the minute for 10 minutes:
a. 10 hang power cleans, 25/40kg
b. 12 thrusters

Every 5:00 for 25:00 row 500m. Your score is your slowest 500m.

READ: Mat Fraser and the Buttery Bros Go Full Bodybuilder For a Back and Bicep Gym Day – BarBend

SKILLS for Thursday 11/18/2021 is the CLEAN

CONDITIONING for Thursday 11/18/2021

A proper one-arm lockout overhead means that the arm is stacked directly over the shoulder.

WORKOUT for Wednesday 11/17/2021

invert (hand balancing, still rings) warmups, then

5 rounds for time:
20 dumbbell snatch, 35/50lbs
30 burpees

front squats 10 sets of 3 (at 65-80% for speed)

Post times to whiteboard!

WATCH:

A correctly-done knees-to-elbows where, YOU GUESSED IT, the knees touch the actual elbows

WORKOUT for Monday 11/15/2021

for time:
50 dumbbell hang power snatch, 35/50lbs
50 knees-to-elbows
50 dumbbell overhead squats
50 chest-to-bar pullups
50 perfectly-vertical dumbbell swings
50 dips
50 Devil’s presses
50 calorie row

Post times to whiteboard!

WATCH:

Join us at 10am on Zoom for YOGA with IVAN.MVMT!

RSVP via PushPress for meeting room info and get flexy.

HIIT for Sunday 11/14/2021

WORKOUT for Friday 11/12/2021

Championship FIGHT GONE BAD

5 rounds for max total reps:
1:00 max wall ball, 14/20lbs
1:00 max double kettlebell sumo deadlift high pull, 2×12/16kg
1:00 max box jumps, 20″
1:00 max dumbbell push press, 2×20/35lbs
1:00 max calorie row
1:00 rest

Post scores to whiteboard!

WATCH: