Blue Steel

CONDITIONING for Friday 7/31/2020

“Such a beautiful place it is, to be with friends. Dobby is happy to be with his friend, Harry Potter.”

Tabata glute bridges straight into tabata mountain climbers

AMRAP 10:00
10 squats
9 snatches, right
10 pushups
9 snatches, left

COOLDOWN

1:00 straddle (center)
1:00 straddle (each side)
1:00 seal stretch
1:00 doorway stretch/side

Post results to comments!

Pullup Strength Ladder (Week 5 of 12): EMOM x5 do 1-2-1 reps

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Personal Training station

CONDITIONING for Thursday 7/30/2020

“I feel like I can spit fire!” -Neville Longbottom

tabata cossack squats directly into tabata broad jumps, then

2 rounds for time:
400m run
9 alternating snatches
400m run
12 HSPU (or your most difficult-but-doable push-up)
400m run
15 thrusters
2:00 rest

Post results to comments!

Pullup Strength Ladder (Week 5 of 12): E2MOM x2 do 1-2-3-2-1 reps

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Amanda doing everyone’s new favorite accessory lift

CONDITIONING for Wednesday 7/29/2020

“Happiness can be found in the darkest of times, if one only remembers to turn on the light.”

Tabata rotational chops then tabata scap pushups

12-11-10-9-8-7-6-5-4-3-2-1 reps for time:
Burpee rocket launchers
Deadlifts

Post time to comments!

Pullup Strength Ladder (Week 5 of 12): EMOM x4 do 1-2-1 reps

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CONDITIONING for Tuesday 7/28/2020

“Constant vigilance!” – MAD EYE MOODY

tabata sumo squats, immediately followed by
tabata hi/lo plank

AMRAP in 3:00
20 high knees
20 mountain climbers

Rest 1:00

AMRAP in 3:00
20 butt kickers
20 bicycle crunches

Rest 1:00

AMRAP in 3:00
20 pogo hops
20 speed skaters

Post results to comments!

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Schedule addition! We’ll be adding another morning session on MWF so the calendar adjusts a little bit:
– 5am CompEx (was previously at 5:15am)
– 6:30am CompEx *NEW*

then the regularly-scheduled 8am Guided Training, etc.

CONDITIONING for Monday 7/27/2020

“What’s life without a little risk?” – Sirius Black

Tabata plank jacks, straight into
Tabata crunches, then

3 rounds for time:
18 v-ups
15 goblet squats
12 alternating devil’s press
9 pushups
400m run

Cooldown with

1:00 straddle center
1:00/side straddle
1:00 seal stretch
1:00/side doorway stretch

Use a medium weight (kb, db, household object, weighted backpack). Try to push it on the run portion at a speed faster than your normal jog and use the other movements as opportunities to bring the heart rate down from the run.

2:00 of high knees can substitute for running, and a devil’s press can be modified to a burpee + thruster with weighted backpack.

Post results to comments!

Pullup Strength Ladder (Week 5 of 12): EMOM x4 do 1-2-1 pullups

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CONDITIONING for Sunday 7/26/2020

The Somewhat Strange Parentals

Stimulus

Today is a light day so athletes can enjoy the day. Take the runs easy and push during the movement portion.

Warmup

  • 4 x 10 Leg Swings
  • 20 Air Squats, nose breathing only
  • 10 Lunges/leg, nose breathing only
  • 3min DROM

WOD

  • 1 Block run – starting with 20 Double Rock Launchers
  • 1 Block run – starting with 100m sprint
  • 1 Block run – starting with 1:00 squat hold
  • 1 Block run – starting with 100m lunges

Indoor: Sub out the Run for 2:30 of any cardio. Sub the Sprint for 0:15 sprint of that cardio movement.

Cooldown

  • 1:00 Pigeon/side
  • 1:00 Sitting Quad Stretch/side
  • 1:00 Elevated Single Leg Hip Flexor/side

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WORKOUT for Saturday 7/25/2020

TED, TEDD, n TEDDY

3 Rounds (Ted)

  • 1:00 Double Pushup Burpee Rocket Launchers
  • 1:00 High Knee Sprint Holds

2 Rounds (Tedd)

1 Round (Teddy)

Post results to comments!

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