WORKOUT for Wednesday 9/21/2022

Every 3:00 for 27:00

a. 500m row
b. 400m run
c. max burpee box jump over, 12/20/24″

Post score to whiteboard!

ENGINE for Wed 9/21

1:00 max double unders
1:00 max axle bar lunges
1:00 max single unders
1:00 max axle bar deadlifts
1:00 burpees

BODYBUILDING for Wed 9/21

50-40-30-20-10 banded tricep extensions
25-30-15-10-5 DB lat raise -OR- Lu raise
for time:
20 handstand pushups
20 close-grip pushups
20 pushups
20 wide-grip pushups
20 archer pushups
100 bicep curls (*25 shrugs every break)

SKILLS for Tuesday 9/20/2022 is the SQUAT

GYMNASTICS for Tues 9/20

for time:
20 handstand pushups
20 close-grip pushups
20 hand-release pushups
20 wide pushups
20 archer pushups

CONDITIONING for Tues 9/20

WORKOUT for Monday 9/19/2022

for time:
100 double unders
80 ab-mat situps
60 dips
40 kettlebell SDHP, 12/20/32kg
60 toes-to-bar
80 hand-release pushups
100m farmer’s carry, 2×12/20/32kg

Post time to whiteboard!

STRETCHING for Sunday 9/18/2022

SKILLS for Saturday 9/17/2022 is the SQUAT

WORKOUT for Sat 9/17

THE BOAT

in teams of 3 or 4

4 rounds for time:
80 calorie row
40 partner deadlifts, 40/70/100kg
200m barbell carry

Only ONE rows at a time, only TWO deadlifting at a time, and ALL partners carry the boat.

Post times to whiteboard!

WORKOUT for Friday 9/16/2022

“JACKIE SEMI-PRO”

for time:
1000m row
40 kettlebell thrusters, 2x/8/12/16kg
20 bar muscle-ups

Post time to whiteboard!

ENGINE for Fri 9/16

5 rounds
15/20 calories
20m odd object walking lunge
10+ odd object cleans
1:00+ rest

BODYBUILDING for Fri 9/16

AMRAP in 12 minutes:
12 pause wide bench press
24 overhand bicep curl

AMRAP in 12 minutes:
6 pause chest-to-bar row/pullups
12 pause anconeus extensions

GYMNASTICS for Fri 9/16

chest openers, wrist openers, shoulder openers

handstand walking progressions/practice

10 rounds of EMOM
2+ bar muscle-ups
5+ toes-to-bar

SKILLS for Thursday 9/15/2022 is the CLEAN

MOBILITY for Thurs 9/15

WORKOUT for Wednesday 9/14/2022

2 rounds for time:
20 cleans, 20/40/60kg
30 handstand pushups
40 burpee over bar

every minute on the minute for 10 minutes: push jerk + power jerk + split jerk

Scores = time and max weight.

ENGINE for Wed 9/14

1:00 to complete 25 calorie row
1:00 to complete 50 double unders
1:00 to complete 25 toes-to-bars
1:00 to complete 50 double unders
1:00 to complete 25 slam ball

BODYBUILDING Wed 9/14

AMRAP in 5 minutes:
5 pullups
10 dive-bomber pushups

AMRAP in 10 minutes:
10 dips
20 twisting Zottman curl

SKILLS for Tuesday 9/13/2022 is the DEADLIFT

CompEx for Tues 9/13

core warmup flow then establish a strict press for the day in 15:00, followed by push press triples

gymnastics volume: strict handstand pushups, double unders, toes-to-bar

3-6-9-12-15-18 reps for time:
shoulder-to-overhead
GHDSU/weighted situps

tricep bodybuilding

GYMNASTICS for Tues 9/13

every minute on the minute x 12:
a. :30 handstand
b. 7+ (strict) pullups

high bar skills

v-ups & alternating supermans

CONDITIONING for Tues 9/13

WORKOUT for Monday 9/12/2022

(Week 5/8 of our squats program!)

every 6 minutes for 24 minutes:
5/9 muscle-up
9 burpee box jump overs, 16/24/36”
Max calorie row

Score = total calories. Post score to whiteboard!

READ: International Powerlifting Federation Unveils Bench Press Rule Change For 2023 – BarBend