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
Lifting:
E2MOM do 3-5 push press (ascending in weight) x8 rounds. Focus on holding the lockout and checking legs & glutes locked, ribs crunched down.
Conditioning:
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.
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CONDITIONING for Inauguration Day 1/20/2021
MIMIR
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!
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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
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CONDITIONING for MLK Day Monday 1/18/2021
LAUFEY
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!
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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
With the gym open yet again, and our YouTube Library featuring 100+ workout videos since the beginning of the pandemic, we’ll be slowing our production of new videos down. Rather than the 3x/week Follow-Along workouts, we’ll be posting two next week, then one for the next couple of weeks.
The blog will feature the workouts we do in class on Tuesday, Thursday, and Saturdays. On Mondays, Wednesday, and Fridays we will continue sharing the programming we’d want you doing at home!
CONDITIONING for Friday 1/15/2021
LOKI
3 rounds for max total reps:
1:00 goblet squats
1:00 (kettlebell) swings
1:00 pogo hops
1:00 high pulls
1:00 object-facing burpees
1:00 rest
Whatever piece of equipment you’re using should be used for each exercise. Post score to comments!
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