WORKOUT for Friday 1/14/2022

every :90 do 8 back squats AHAP, for 9:00 (6 sets) then

“CGO 21.1”
for time/15:00 cap
1-3-6-9-15-21 wall walks
10-30-60-90-150-210 double unders

Compare to 8/6/2021, 3/12&13/2021 . Post total completed reps to whiteboard.

READ: How Olympic Weightlifting Changed My Career and Life – Paul Stroup on Medium

SKILLS for Thursday 1/13/2022 is SHOULDER-TO-OVERHEAD (presses and jerks)

CONDITIONING for Thursday 1/13/2022

Who misses this obscure HSPU standard?

WORKOUT for Wednesday 1/12/2021

“Kinda CGO 17.4”

AMRAP in 15 minutes:
55 deadlifts, 53/72/104kg
55 wall ball, 10/14/20lbs
55 calorie row
55 HSPU

If a retest, do 13 minutes and proper weights. Compare to 2/27/2021, 3/17/2017, and 1/17/2017. Post score to whiteboard!

READ: This Breakfast Skillet is a Tasty Way to Start the Day, and It’s Whole30-Friendly – The Seattle Times

SKILLS for Tuesday 1/11/2022 is the SQUAT

CONDITIONING for Tuesday 1/11/2022

READ: 5 Benefits of Hook Grip – BarBend

WORKOUT for Monday 1/10/2022

3:00-2:00-1:00 for max total reps:
double unders
ground-to-overhead, 20/35/44kg

Post score (total du/total g2o) to whiteboard!

WATCH:

Join us at 10am on Zoom for Yoga with IVAN.MVMT to stretch out and center yourself. RSVP via PushPress for meeting room info.

CONDITIONING for Sunday 1/9/2022

Although we’re still going to program team options on Saturdays, you can always opt-out and do an individual version!

WORKOUT for Saturday 1/8/2022

(Team) “JENNY”

AMRAP in 30:00
20 overhead squats, 20kg
20 back squats, 20kg
400m run

YGIG for as many squats as possible.

If alone then 1:1 work:rest per round for the 30:00. Post total reps to whiteboard!

WATCH:

WORKOUT for Friday 1/7/2022

every :90 do 10 back squats, as heavy as possible, for 9:00 (6 sets) then

“KRONOS”

for total overall time complete 100 burpee box jumps overs (12/20/28”) in a 1:00 work, 1:00 rest format.

22:00 time limit. Compare to 6/4/2021 and 4/19/2021. Post time to whiteboard!

READ: Eric Roza Starts Talks in Post Dave Castro Landscape – Morning Chalk Up

SKILLS for Thursday 1/6/2022 is the CLEAN

CONDITIONING for Thursday 1/6/2022

WORKOUT for Wednesday 1/5/2022

Kinda “CGO 14.3″

for time/10:00 cap
10 deadlifts, 50/64kg
15 deadlifts, 60/84kg
20 deadlifts 70/104kg
25 deadlifts, 80/124kg
30 deadlifts, 90/144kg
35 deadlifts, 100/164kg

*15 box jumps, 12/20/24” after each set of deadlifts.

Post score to whiteboard!

WATCH: