WORKOUT for Wednesday 10/26/2022 EMOM x12 2 power snatches 5 rounds for time: 250m row 15 wall ball shots, 8/14/20lbs to 9/9/10’ 15 box jumps, 12/20/24 Post time to whiteboard. ENGINE for Wed 10/26 in 4:00 complete 30 double kettlebell clean & press. in remaining time complete as many box jump overs as possible. Repeat […]
SKILLS for Tuesday 10/25/2022 is the PRESS/PUSH PRESS/JERK COMPETITIVE EXERCISE for Tues 10/25 warmup flow, shoulder prehab EMOM x3 do 5 tall snatches, 20-30% E:90 x5 do hang power snatch + power snatch + snatch, 55/60/65/70/75% E:90 x3 do 2 touch-and-go pause snatch, 75% for total time: 800m run + 150′ HSW/10 wall walks/150 HS […]
WORKOUT for Monday 10/24/2022 30:00 to establish a max front squat then 3 sets of 3 reps at 85%, then AMRAP in 7 minutes: 12-15-18-21-etc of hang power cleans, 20/35/50kg toes-to-bar Post max and time to whiteboard! ENGINE for Mon 10/24 6 rounds, as unbroken as possible: 15 sandbag ground-to-overhead 20 sandbag overhead lunge 60 […]
MOBILITY for Sunday 10/23/2022
SKILLS for 10/22/2022 is the SQUAT CompEx for Sat 10/22 posterior chain warmup, knee/hamstring prehab Athlete’s Choice (15 minute cap): – front squat to a 1RM for the day – back squat 3 sets of 10 reps (@50%, 50-60%, 60%), resting 2-3 minutes between every 3:00 do 12 deadlifts, starting around 50%. Repeat for 3 […]
WORKOUT for Friday 10/21/2022 3 rounds for max total reps. 1:00 stations of – wall ball, 8/14/20lbs – KB SDHP, 2×8/12/16kg – box jumps, 12/20/24″ – KB jerk, 2×8/12/16kg – calorie row – rest Post score to whiteboard! ENGINE for Fri 10/21 15 strict pullups 70 calorie row 50 toes-to-bar 30 HSPU 50 ring rows […]
SKILLS for Thursday 10/20/2022 is the CLEAN CompEx for Thurs 10/20 row, plank taps, sprint starts, plank lateral taps, hip/shoulder prehab EMOM x 3 do 1-3 clean Sotts press E2MOM x 7 do a clean & jerk (Sets 1-3 do 3 reps @ 60-65, Sets 4-6 do 2 reps @ 70-75%, Set 7 do 1 […]
WORKOUT for Wednesday 10/19/2022 “CGO 13.4” AMRAP in 7 minutes: 3-6-9-12-15-etc of clean & jerks, 29/43/61kg toes-to-bar Post scores to whiteboard! ENGINE for Wed 10/19 1:00 stations for max reps – decline calorie row – kettlebell dead muscle clean – box jump – rest – decline calorie row – kettlebell jerk – box clear over […]
SKILLS for Tuesday 10/18/2022 is the DEADLIFT CompEx for Tues 10/18 shoulder prehab, heaving snatch balances, snatch complexes, handstand pushup density tests AMRAP in 10:00 5 power snatch 10 deadlift 15 toes-to-bar GYMNASTICS for Tues 10/18 AMRAP in 20 minutes: 5 hang: pullup, ring row, knees-to-elbows, toes-to-bar, muscle-up, glide kip, etc 10 push: pushup, handstand […]
WORKOUT for Monday 10/17/2022 establish a squat max in 20 minutes, then CGO 20.3/18.4 – Rx for time: 21-15-9 deadlift, 70/102kg handstand pushups – then – 21-15-9 deadlift, 93/143kg 50′ handstand walk CGO 20.3 aka CGO 18.4 – Scaled for time: 21-15-9 deadlift, 43/61kg hand-release pushup – then – 21-15-9 deadlift, 61/83kg 50′ bear crawl […]
