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
WORKOUT for Monday 4/11/2022
every minute on the minute for 10 minutes:
a. 5 box jumps, high
b. 2 snatches (SupeRx = hang snatch + full snatch)
50-35-20 reps for time:
wall ball, 8/14/20lbs
pullup
Post time to whiteboard!
WATCH/LISTEN:
Join us for YOGA at 10am on Zoom with IVAN.MVMT when you RSVP for meeting info on PushPress.
CONDITIONING for Sunday 4/10/2022
WORKOUT for Saturday 4/9/2022
max snatch
max clean & jerk
Post results to whiteboard!
WATCH:
WORKOUT for Friday 4/8/2022
10 rounds for time:
7 dumbbell thrusters, 2×10/20/35lbs
7 pogo burpees
30 double unders
Post time to whiteboard!
WATCH:
SKILLS for Thursday 4/7/2022 is PRESS, PUSH PRESS, & JERK
MOBILITY for Thursday 4/7/2022
