WORKOUT for Monday 10/3/2022 for max total reps: 5:00-3:00-1:00 intervals of double unders KB clean & jerks, 8/16/24kg Ideally each kettlebell interval is done unbroken. Score = total reps. Post score to whiteboard! ENGINE for Mon 10/3 Every 3:00 for 7 rounds 400m run 12 chest-to-bar pullups Adjust hanging work to average less-than-2:30 per round. […]
MOBILITY for Sunday 10/2/2022
SKILLS for Saturday 10/1/2022 is the CLEAN WORKOUT for Sat 10/1 for time: 1200 run 63 perfectly-vertical kettlebell swing, 12/16/24kg 36 pullups 800m run 48 perfectly-vertical kettlebell swing 24 chest-to-bar pullups 400m run 24 perfectly-vertical kettlebell swing 12 bar muscle-ups Score = time, 40 min cap. CompEx for Sat 10/1 nasal breathing, suitcase carries, sumo […]
WORKOUT for Friday 9/30/2022 “FRAN” 21-15-9 reps for time: thruster, 20/29/43kg pullups -OR- “#18point5” 3-6-9-12-etc chest-to-bar pullups thrusters, 20/29/43kg Post scores to whiteboard! ENGINE for Fri 9/30 “GHOST” 6 rounds for max total reps: 1:00 calorie row 1:00 burpee 1:00 double under 1:00 rest BODYBUILDING for Fri 9/30 3 minutes max kettlebell floor press 8 […]
SKILLS for Thursday 9/29/2022 is the DEADLIFT CompEx for Thurs 9/29 cardio, banded squats, wall slides, deep squats 5 sets of 2 tempo back squats (32X1) 5 sets of snatch lift-off + snatch @ 75, 78, 81, 84, 86% 4 sets of snatch @ 88, 90, 92, 94% for time: 30/40 calorie row 100′ handstand […]
WORKOUT for Wednesday 9/28/2022 as many reps as possible in 14 minutes: 200m run 4 bar muscle-ups 6 dumbbell (squat) snatches, 20/35/50lbs Score is total reps completed (runs don’t count as any reps). ENGINE for Wed 9/28 2:00 stations, :30 rest – prowler push/pull – single DB Devil’s press – double KB shoulder-to-overhead Repeat for […]
SKILLS for Tuesday 9/27/2022 is the SNATCH CompEx for Tues 9/27 strict press- single for the day, gymnastics volume 5 rounds for time: 2 legless rope climbs or 6 strict pullups 200m run 10 bench press, 43/57/84kg 200m run Gymnastics for Tues 9/27 12 sets EMOM a. :30 handstand b. 6+ strict pullups :30 on, […]
WORKOUT for Monday 9/26/2022 EMOM for 20:00 3 power cleans + 4 front squats + max burpee over bar Rx = 30/50/70kg. Score = total burpees. ENGINE for Mon 9/26 AMRAP in 20 minutes: 50 single unders 25 calories 100m farmer’s carry BODYBUILDING for Mon 9/26 4 sets of 8+ bench press 4 sets of […]
STRETCH for Sunday 9/25/2022
SKILLS for Saturday 9/24/2022 is BENCH PRESS WORKOUT for Sat 9/24 5 rounds for time: 10 overhead squats, 20/45/70 20 toes-to-bar 400m run Post time to whiteboard! Compare/contrast to 4/2/22 and 12/16/21.
