WORKOUT for Friday 8/19/2022 “ELIZABETH” 21-15-9 reps for time: squat clean, 29/43/61kg (ring) dips or Kinda “ELIZABETH ELEVATED” 21-15-9-9-9 reps for time: squat clean, 29/43/61kg unbroken dips (7s/5s/3s/3s/3s) Post times to whiteboard! READ: What Is Hydration? – Robb Wolf
SKILLS for Thursday 8/18/2022 is the PRESS CONDITIONING for Thurs 8/18 STRETCHING for Thurs 8/18
WORKOUT for Wednesday 8/17/2022 “TRIPLE THREE” for time: 3k row 300 double unders 3 mile run Can also do an AMRAP in 40 minutes of 500m row/50 du/400m. Post time to whiteboard. Compare to 8/2/2018, 5/25/2018, 9/1/2017 READ/LISTEN: Episode 143: Endurance Coach Chris Hinshaw on Increasing Aerobic Capacity and Managing Intensity – WHOOP
SKILLS for Tuesday 8/16/2022 is the SQUAT Gymnastics for Tues 8/16 E2MOM x 8 rounds: 6 SHSPU + 12 pistols + 18 shoulder taps (or 20′ HSW) then levers and muscle-up work CONDITIONING for Tues 8/16 READ: New Movements Mark First Games for Bozman – MCU
WORKOUT for Monday 8/15/2022 establish a 20RM back squat (shoot for about 55% of your 1RM) then “THE CHIEF” AMRAP in 3:00 3 power cleans, 29/43/61kg 6 pushups 9 air squats Rest 1:00. Repeat for 5 total rounds. Score = Each of the full rounds completed for all five rounds (ex 22333). Compare to 2/25/2020. […]
WORKOUT for Monday 8/15/2022 establish a back squat 20RM then 30-20-10 reps for time: double dumbbell hang snatch (chest-to-bar) pullups Post barbell loading, times, and weights used to whiteboard. WATCH:
STRETCHING for Sunday 8/14/2022
SKILLS for Saturday 8/13/2022 is the CLEAN WORKOUT for Sat 8/13 (in teams of 4) 4 rounds for time: 80 calorie row 40 partner deadlifts, 40/70/100kg 200m barbell “boat” carry Post teammates and times to whiteboard! WATCH:
WORKOUT for Friday 8/12/2022 every 3 minutes on the minute for max total reps for 27 minutes: a. 500m row b. 400m run c. max burpee box jump overs, 12/20/24″ Post score to whiteboard! Gymnastics for Fri 8/12 EMOM of 5 t2b/3 c2b pullups/1 pullover handstand press development WATCH:
SKILLS for Thursday 8/11/2022 is the DEADLIFT MOBILITY for Thurs 8/11
