Feel like the wheels are spinning again? Like the consistency of the back squats?
CONDITIONING for Champagne Friday 8/14/2020
SIFO DYAS
AMRAP in 15:00
10 weighted alternating forward-backward lunges
15 push presses
20 pogo jumps
You can watch the workout prep video below! Post results to comments.
Pullup Strength Ladder (Week 7 of 12): EMOM x8 do 1-2-1 reps
READ: A Single Russian Pushup is Like a Full Core Workout – Well + Good
WATCH:
CONDITIONING or Thursday 8/3/2020
HI-CHEW
AMRAP in 6:00
3-6-9-12-15-18-21-etc of
goblet squats
burpees
If you’re loading isn’t as heavy as you can muster then rest 6:00 and repeat one more time. Post results to comments!
READ: Simone Biles Would Like to Thank Herself – VICE
WATCH:
Michi
CONDITIONING for Wednesday 8/12/2020
3-5 rounds of :40 on, :20 rest
a. front lunges
b. v-ups
c. jumping lunges
d. weighted situp
e. goblet squat
(f. 2 min rest)
Workout goes :40 front lunges, :20 rest, :40 v-ups, :20 rest, :40 jumping lunges, :20 rest, :40 weighted situps, :20 rest, :40 goblet squats, :20 rest + 2:00 rest. Post results to comments!
NOTES
– As there is quite a lot of rest in this workout the idea is to keep the intensity high.
– Doubled tabata = longer sets but longer rests. Remember tabata is supposed to be true full work the entire interval, no stopping early & no pacing for maximum benefit.
– Very leg-biased but push the pump!
– Weighted equipment preferred but this can be done with a lighter odd-object if necessary
– Use this timer: https://www.hiitclock.com/timer?id=Q0NliTSqO5IJlB4n5e23&userId=QCuVrrbalNaMLZPzMxM33f5t8vs2
READ: 4 Steps for a Better Squat – Juggernaut Training Systems
WATCH:
(Check your lanes for a new present!)
CONDITIONING for Tuesday 8/11/2020
AMRAP in 10:00 for time:
10 sumo deadlift high pull
10 Right-arm press
10 sumo deadlift high pull
10 Left-arm press
Post reps completed to comments.
Pullup Strength Ladder (Week 7 of 12): EMOM x6 do 1-2-1 reps
READ: Why One Neuroscientist Started Blasting His Core – The Atlantic
WATCH:
Tyler working on keeping the rib cage down while going overhead.
CONDITIONING for Monday 8/10/2020
POP ROCKS
AMRAP in 12:00
12 jumping lunges
12 power cleans
12 burpees
Post results to comments. Warmup and workout with Gunnar here:
Pullup Strength Ladder (Week 7 of 12): E2MOM do 1-2-3-2-1 reps
READ: How Cities Can Tackle Violent Crime Without Relying on Police – Vox
CONDITIONING for Sunday 8/9/2020
“It is the quality of one’s convictions that determines success, not the number of followers.” -Remus Lupin
tabata sumo squats immediately into tabata hi/lo planks
AMRAP 20:00
20 v-ups
30 squat cleans, medium weight
40 bicycles
50 jumping jacks
Ultimately, this workout is all about the squat cleans. The other movements will be your rest, and the jumping jacks will help shake out the muscles. Find a rep amount you can consistently complete for the cleans and stick to it. You can use a med ball, a heavy object at home to simulate a med ball, a dumbbell or kettlebell, or a barbell loaded to a medium weight.
Post results to comments!
READ: Roza Takes Over as DOJ/FTC Issues Final Approval of CrossFit Acquisition – Morning Chalk Up. Glassman is out, Roza is in. Thoughts?
WATCH: This is our most commented-on video. How many Russian pushups can you do before needing a break?
CONDITIONING for Saturday 8/8/2020
Warm-up jog to a nearby park with a grassy and clean field (inspect it beforehand!)
Complete 5 rounds of:
50′ bear crawl
50′ spider crawl
50′ duck walk
25 jumping air squats (AKA “frog jumps”)
1:00 rest
OPTIONAL: bring a slam-ball if you have one and incorporate 25 gorilla ball-slams on top of each round! Post results to comments!
READ: USA Weightlifting Moves American Open Series 3 Online – BarBend
WATCH:
