CONDITIONING for Monday 12/7/2020
COSINE
Every minute on the minute for 20 minutes:
a. 12 burpees
b. 24 medicine ball push press
c. 12 medicine ball cleans
d. 36 plank jacks
Modify the numbers as needed-try to complete each of the movements in 40 seconds or less, at least for the first two rotations. Medicine ball should be about 20/14lbs+ so keep that in mind if you’re modifying the equipment. Post results to comments.
READ: How We Get Stronger – NYT
WATCH: Follow along today’s workout with us:
Yoga for Sunday 12/6/2020
RSVP via PushPress for the Zoom Meeting ID and Passcode
READ: The US Has Passed the Hospital Breaking Point – The Atlantic
WATCH:
A lot of the philosophies I have about run/endurance training comes from Nate. He’s not only a good friend, but a fantastic coach. This drill here is something that has helped my ground my endurance game up whether it’s a half marathon, a 5k, a short run during a CrossFit workout, and more.
CONDITIONING for Friday 12/4/2020
for time:
50-40-30-20-10 double unders
25-20-15-10-5 high pulls
8:00 time cap. Share your time to the comments! We’ll take you through some lower leg prep, the workout, then a cool down. Post results to comments!
NO EQUIPMENT? NO PROBLEM!
for time:
50-40-30-20-10 jumping jacks
25-20-15-10-5 sumo deadlift high pulls using a bag/backpack
QUIET NEIGHBOR VERSION
for time:
50-40-30-20-10 calf raises (weighted = Rx+)
25-20-15-10-5 sumo deadlift high pulls using a bag/backpack
READ: Why Does Healing Take Longer As I Age? – Outside
WATCH: It’s Day 4 of The Character Mile and you can still join in on the fun
CONDITIONING for Thursday 12/3/2020
every 2:00 on the minute for 40:00
– 60 double unders
– 40 mountain climbers
– 20 strict press
– 10 ground-to-overhead, medium-heavy
Complete 60 double unders within 2:00 on the clock, then 40 mountain climbers before 4:00, 20 strict press before 6:00, etc. Our goal here is to work no more than :90 per interval so adjust and modify your movements as needed.
READ: What An Anti-Racist Business Strategy Looks Like – Harvard Business Review
CONDITIONING for Wednesday 12/2/2020
HAGRID
AMRAP 10:00
10 Bulgarian split squats, right leg
10 burpees
10 Bulgarian split squats, left leg
10 alternating devil’s press
You’ll need a one-handed object for the Devil’s Press (db, kb, mb, sb, bumper, etc) and if you’d like to up the difficulty for the workout (if you’re thinking about it, do it) you can use that for the BSS- try holding in a front rack or farmer’s position. Every set should be able to go unbroken with short rests during the transitions. Post score to comments!
READ: This Seattle Writer is One of 2020’s Women to Watch – KING 5
WATCH:
CONDITIONING for Tuesday 12/1/2020
ESPRESSO
as many reps as possible in 20:00 of
20 snatches
20 pogo burpees
20 pushups
In this workout the goal is to use a db/kb for the snatches- you don’t have to alternate, but maybe hit sets of 5-10/side each time. Drop immediately into the pogo burpees over your snatch object and don’t stop. Take breaks early and often in the pushups so you don’t fail any, and so that you don’t lose too much stamina on the subsequent sets of burpees and pushups. Post scores to comments.
READ: The Surprising Role Sports Played In Women’s Suffrage – Teen Vogue
VISIT: Monorail Espresso downtown or in SLU to celebrate their 40th Anniversary!
