WORKOUT for Wednesday 11/2/2022

every :90 x8 rounds complete the following complex for best load:
power clean + hang clean + (full) clean

(2:30 to work, 2:30 to rest)
15/20/25 calorie row
10 box jumps, 20/24/32″
2 cleans

Repeat for 5 rounds. Post heaviest cleans to whiteboard!

ENGINE for Wednesday 11/2/2022

a. kettlebell ARMOR BUILDING
b. jump roping

BODYBUILDING for Wednesday 11/2/2022

AMRAP in 8 minutes:
8+ tempo KB lat pullover
8+ clapping pushups
8+ tempo dips

AMRAP in 8 minutes:
8 weighted/strict pullups
10 KB Gorilla row

AMRAP in 8 minutes:
10 MB hip-back extensions
10 Chinese lat delt raises
10 front delt raises

LISTEN:

SKILLS for Tuesday 11/1/2022 is the SNATCH

CompEx for Tues 11/1

nasal running warmup, shoulder prehab

EMOM x5 heaving snatch balance + snatch balance @60-70%
E:90 x4 hang power snatch + hang snatch @70-75%
EMOM x5 4 tng snatch @55-60%

AMRAP in 14:00
7 overhead squats, 57/84kg
200′ KB rack carry, 2×12/24/32kg
7 KB front squats, 2×12/24/32kg
200m run

finisher if time allows

GYMNASTICS for Tues 11/1

rotator cuff strength work, stretches

hip flexor strength work, stretches

core: obliques (dynamic, static)

E:90 x15
a. 1 strict pullup + 2 kipping pullups + 3 t2b + 1 (or more) bmu
b. 1 wall walk + 2 HSPU + 3×10′ HSW

MOBILITY for Tues 11/1

WORKOUT for Halloween Monday 10/31/2022

front squats 50/5, 50/5, 60/3, 65/5, 75/5, 85/5+

for time:
50-40-30-20-10 air squats
10-20-30-40-50 ab-mat situps

(Rx+ goblet squats @5/15/25lbs)

Post time to whiteboard!

ENGINE for Mon 10/31

1:00 row for distance
:30 rest
1:00 burpee box jumps
:30 rest

Repeat for 24:00+

BODYBUILDING for Mon 10/31

complete the following superset:
20-18-16-14-12-10-8-6-4-2 bench press
10 seated DB tricep extensions

This means you start an unbroken set of 20 bench press, rack the bar and then pickup a dumbbell for 10 tri ext. If you have a partner let them do the same. Your next set would be 18 unbroken bench + 10 tri ext. Work down to 2+10. Done!

MOBILITY for Sunday 10/30/2022

SKILLS for Saturday 10/29/2022 is the SNATCH

WORKOUT for CHAMPAGNE SATURDAY 10/29

EMOM x12
a. the following complex for load: deadlift + hang clean + clean
b. hspu/strict pushup practice

then

AMRAP in 20:00
5 muscle-ups
10 thrusters
200m run

Rx = 2x 20/35/50 dumbbells. SupeRx = 2x 8/16/24kg kettlebells. Post results to whiteboard!

 

Champagne Saturday tomorrow!

We’ll have some light refreshments and more for all our athletes at all of our classes to celebrate our team.

WORKOUT for Friday 10/28/2022

Strict press max, then 3 sets of 3 @80-85%, then

“CGO 12.1”
as many target burpees (6″) as possible in 7 minutes!

Post max and time to whiteboard!

ENGINE for Fri 10/28

4-5 rounds
8 devil press
20 pogo hops
20 Gorilla row
1:00 rest
8 devil press
20 pogo hops
30 alternating hammer curls
1:00 rest

BODYBUILDING for Fri 10/28

6 rounds for each exercise do :45 work, :45 rest

a1. Viper press
a2. one-arm row, heavy (alternate sides each round)

b1. BtN snatch-grip push press + hold
b2. Meadows row (alternate sides each round)

c1. wide-grip pullup negatives
c2. DB hammer curls

d1. pausing Z-press
d2. crush-grip KB RDL + bent over row

GYMNASTICS for Fri 10/28

core, stretching, handstand/headstand test

E2MOM x18
a. :30 handstand skill
b. 10+ kipping skill

LISTEN:

SKILLS for Thursday 10/27/2022 is BENCH PRESS

COMPETITIVE EXERCISE for Thurs 10/27

hip and shoulder prehab

EMOM x3 do 3-5 jump to split
E:90 x7 clean + jerk dip + jerk
– Sets 1-2 do 3 reps at 65-70%
– Sets 3-4 do 2 reps 70-75%
– Sets 5-7 do 1 rep at 75%+

for time:
20-16-12-8-4 c2b pullups
10-8-6-4-2 cleans, 43/61kg

2-3 sets
8-10 single leg squats @3111
20 tuck ups

CONDITIONING for Thurs 10/27

LISTEN: