WORKOUT for Friday 10/7/2022 deadlift progressions (Week 7): 2×15 thrusters, empty bar then loaded 2×10 RDL, building in weight 3×5 tempo deadlifts (5-count up, 5-count hold, 5-count negative), building in weight 3×5 banded deadlift 3×5-rep max for the day Double overhand, no hook grip. Straps okay. Then “KELLY” 5 rounds for time: 400m run 30 […]
SKILLS for Thursday 10/6/2022 is the SQUAT MOBILITY for Thurs 10/6
*NOTE*: This Saturday our building’s water will be shut off for maintenance meaning you should bring your own water and USE THE BATHROOM BEFORE ARRIVING! Thanks! WORKOUT for Wednesday 10/5/2022 AMRAP in 20 minutes: 10 double dumbbell burpee deadlifts 25m farmer’s carry 10 single dumbbell hang squat snatch 25m farmer’s carry ENGINE for Wed 10/5 […]
SKILLS for Tuesday 10/4/2022 is the CLEAN Gymnastics for Tues 10/4 core work, bar muscle-up drills 12 rounds of 5 tempo HSPU negatives + 6 seated box jumps 5:00 plank MOBILITY for Tues 10/4
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 […]
