CONDITIONING for Friday 1/22/2021


as many reps as possible in 20:00
20 one-arm snatch
20 pogo burpees
20 pushups

You do not have to alternate the snatches. Post score to comments!

LISTEN: How Your Metabolism Really Works (With Josh Clemente) – BarBend Podcast

WORKOUT for Thursday 1/21/2021

Strength Ladder:

EMOM do 1-2-1 pullups for 4 rounds

7:00 hang- every drop do 5 pullups + 10 pushups + 15 slam ball + 20 lunges


E2MOM do 3-5 push press (ascending in weight) x8 rounds. Focus on holding the lockout and checking legs & glutes locked, ribs crunched down.


As many reps as possible in 20:00 of
20 air squats
10 DB snatches, L-arm
10 pushups
10 DB snatches, R-arm

Standard standards for air squats and pushups (no hand-release). For the DB snatches ensure that the legs and hips are moving the weight up, the arm simply snaps the bell into the correct lockout position. Preferred weight would be 20/35/50# but if you can do something heavier, try it.

READ: Amanda Gorman, a 22-Year-Old Poet, Asks ‘Where Can We Find Light?’ In Inauguration Day Recitation – NY Times

CONDITIONING for Inauguration Day 1/20/2021


AMRAP in 10:00
5 ground-to-overhead
10 front squats
15 pushups

Rest 3:00 then

AMRAP in 10:00
10 shoulder-to-overhead
20 deadlifts
30 lunges

Ideally done with a pair of dumbbells. Post both individual scores to comments!

READ: Bill Grundler On the “New” Masters Format – Morning Chalk Up

WORKOUT for Tuesday 1/19/2021

Every minute on the minute for 3 sets do 1 pullup, 2 pullups, 1 pullup. Then HANG as long as possible for 7:00- every drop do 1 round of 5 pullups, 10 pushups, 15 slam ball, 20lunges.

E2MOM do 3-5 back squats (ascending in weight) for 6 sets. If you’d like to increase the difficulty hold a plank during the “rests”, then

AMRAP in 7 minutes:
7 medicine ball cleans
7 burpees

Post score to comments!

READ: ‘My Runway is Over’: Covid Pushes a City Block to the Brink – Bloomberg Businessweek

CONDITIONING for MLK Day Monday 1/18/2021


AMRAP in 12:00
12 DB snatches
12 situps
12 deficit step-downs

For both the snatches and step-downs do 6 on each side to break up the 12 reps rather than alternating reps. Post score to comments!

READ: How the FBI’S Surveillance of Martin Luther King Jr. Was Bolstered By Hollywood – Vox

We have YOGA on Zoom at 10am with Ivan.

CONDITIONING for Sunday 1/17/2021

5 rounds of a 400m run, resting 1:00 in between efforts.
Full recovery for 3:00
3 rounds of an 800m run, resting 1:00 in between efforts.
Full recovery for 3:00
then finally run 1 mile (1600m) for time.

Go outside and do some runs after this warmup

CONDITIONING for Saturday 1/16/2021

High Intensity Interval Training with Team Mots-of-Muscle