SKILLS for Thursday 4/21/2022 is the BACK SQUAT
CONDITIONING for Thursday 4/21/2022
WORKOUT for Wednesday 4/20/2022
AMRAP in 7:00
800m run
max reps DB devil’s press, 20/35/50lbs
AMRAP in 7:00
800m run
max reps DB hang clean & jerk, 20/35/50lbs
AMRAP in 7:00
800m run
max reps DB hang clean thruster, 20/35/50lbs
Every rep with the dumbbell is alternating. Post total reps completed to whiteboard!
WATCH:
SKILLS for Tuesday 4/19/2022 is the CLEAN
CONDITIONING for Tuesday 4/19/2022
WORKOUT for Monday 4/18/2022
every minute on the minute for 18 minutes:
a. 4 cleans, as heavy as possible
b. 8 chest-to-bar pullups
c. 12 box jumps, 16/24/30″
Post heaviest clean to whiteboard!
READ: So Is Fasted Cardio Worth It or Naw? – BarBend
YOGA for Sunday 4/17/2022
WORKOUT for Saturday 4/16/2022
every 2 minutes on the minute for 5 rounds
– 10 alternating rack barbell reverse lunges, building in weight
“BELLA COMPLEX”
12 min to establish a max CLEAN + JERK + FRONT SQUAT + JERK
Post heaviest loads to whiteboard!
SKILLS for Saturday 4/16/2022 is the CLEAN
WATCH:
WORKOUT for Friday 4/15/2022
9:00 to complete each
a. “JACKIE”
for time:
1k row
50 thrusters, 10/15/20kg
30 pullups
b.
750m row
40 thrusters, 15/25/40kg
20 chest-to-bar pullups
c.
500m row
10 thrusters, 20/35/60kg
10 bar muscle-ups
You should be able to finish each piece within the 9-minute interval so choose the right progressions for you. Post times to whiteboard!
WATCH:
SKILLS for Thursday 4/15/2022 is the DEADLIFT
CONDITIONING for Thursday 4/15/2022
Improve your ankle mobility for superior squatting comfort and efficiency.
WORKOUT for Wednesday 4/13/2022
for time:
50 (strict) HSPU
40 toes-to-bar
30 front squats, 25/45/70kg
20 hang power clean, 25/45/70kg
10 bar muscle-ups
Post times to whiteboard!
WATCH:
SKILLS for Tuesday 4/12/2022 is SNATCH
CONDITIONING for Tuesday 4/12/2022
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