WORKOUT for 8/1/2022

deadlift 10-to-1, then


for time:
40 strict HSPU
40 front squats, 30/50/70kg

SupeRx = 60/60. Post time to whiteboard!



SKILLS for Saturday 7/30/2022 is the SQUAT

WORKOUT for Sat 7/30

“CGO 22.2”

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time:
deadlift, 43/61/70/102kg
bar-facing burpee

Compare to 3/4/2022 or 3/5/2022. Post scores to whiteboard!


WORKOUT for Friday 7/29/2022

“CGO 22.1″

AMRAP in 15 minutes:
3 wall walks/bear crawls
12 alternating dumbbell snatches, 20/35/50lbs
15 box jump overs, 12/20/24”

Compare to 2/26/2022. Post score to whiteboard!

Gymnastics for Fri 7/29

:03+ top-of-pullup hold
1+ bar muscle-up

then handstand press development: planche, kickup, and negatives


WORKOUT for Wednesday 7/27/2022


100 overhead squat (20/29/43kg) for time. Every minute on the minute perform 10 box jumps, 12/20/24”

Post time to whiteboard!

WATCH: All the squats got you walking funny? Your pants tight? Here’s some focused stretching to loosen it all up.

Bonus points for doing it outside- wear sunscreen!

SKILLS for Tuesday 7/26/2022 is the DEADLIFT


Gymnastics for Tues 7/26

still rings, handstand shaping, headstands, handstand walking, core

CONDITIONING for Tues 7/26

WORKOUT for Monday 7/25/2022

for time:
21-15-9-15-21 thrusters
42-30-18-30-42 unbroken double unders

Modify to penguin jumps or 2x single unders. Post time to whiteboard.


MOBILITY for Sunday 7/24/2022

SKILLS for Saturday 7/23/2022 is the DEADLIFT

“YOU GO, I GO” WORKOUT for Saturday 7/23

as many rounds as possible in 20 minutes:
1 power clean
3 jerks
5 deadlift
7 pushups

Rx = 29/43/61kg. One athlete completes one full round before a tag for other partner to go. Use the same barbell. Post score to whiteboard!