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.

BODYBUILDING for Mon 10/3

2 sets:
20 hang muscle clean
30 chinups
40 DB row
50 bicep curls

WATCH:

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 deadlift, etc

EMOMx3 do 2 clean above-the-knee pulls + clean + jerk
E:90×8 do 2 clean & jerk @ 65-85%

front squats or deadlifts

EMOM x 27
a. 15 calorie row or 10 calorie bike
b. 5+ Devil’s press
c. 30 double unders

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 sets of 8+ reps
– Viper press
– Barbell lat pullover
– JM press
– DB cheat hammer curls
– thruster

GYMNASTICS for Fri 9/30

Every minute on the minute complete 2+ bar muscle-ups + 6 toes-to-bar for total 12 sets

 

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 walk/10 wall walks
10 bar muscle-ups
(3:00 rest)
2 rounds for time:
15/20 calorie row
50′ handstand walk/5 wall walks
5 bar muscle-ups

finishers

Mobility for Thurs 9/29

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 three rounds

BODYBUILDING for Wed 9/28

50 banded pull aparts, 50 banded good mornings, 50 banded hammer curls
2×10 bent over row
2×12 cheat DB curls
2×16 Gorilla row
2×20 tall muscle snatch
2×21’s barbell bicep curl
2×24 twisting Zottman curl

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