Tuesday 7/28

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!

READ: Stop Cooking with Coconut Oil – Outside
WATCH:

/by

Monday 7/27

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

READ:
WATCH:

/by

Sunday 7/26

Are you a member of ours and are you reading our THE WEEKLY WORKOUT newsletter?

We cover news and all the things we plan to do in-gym, as well as provide you videos to prepare to do conditioning workouts (the ones that we blog about daily), HIIT, yoga, and other media from our YouTube page.

Shoot us an email if you’d like to opt in!

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

READ: The Get Strong or Die Trying Burpee Breath Workout – The Run Experience
WATCH:

/by

Saturday 7/25

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!

READ: Cheap and Simple Ways to Make Your Clothes Feel New Again – Wirecutter
WATCH: Premieres at 10am!

/by

Friday 7/24

CONDITIONING for Friday 7/24/2020

Fleebus and Gluteus Cranial

EMOM 5:00 (Feebus)

  • 40 L + R Fast Feet
    • L + R = 1 rep
    • Jumping Jacks until 0:15 left on EMOM

~ Then immediately into

AMRAP 5:00 (Gluteus Cranial)

Then immediately into

For Time (Wornholio)

Cooldown

  • 1:00 Pigeon/side
  • 1:00 Bent Over Overhead Through the Window
  • 1:00 Elevated Single Leg Hip Flexor/side
  • 1:00 Seated Quad Stretch

Post results to comments!

READ: How Seattle’s NHL Team Became the Kraken – ESPN
WATCH:

/by

Thursday 7/23

Kyle

CONDITIONING for Thursday 7/23/2020

AbsorbantRob RectangleTrousers: Episode 700

100 Speed Skaters
100 Semi Circle Mountain Climbers (L+R = 1)
100 Crunches
100 Bird Dogs (50 left, 50 right)
100 Batwings
100 Plank Jacks
100 Arm Sprint in Lunge Position (50 on left leg then 50 on right leg)

Cooldown

1:00 Seal
1:00 Pigeon/side
1:00 Rear Elevated Single Leg Hip Flexor/side
1:00 Bent Over Overhead Through the Window
1:00 Seal

Pullup Strength Ladder (Week 4 of 12): E2MOM x2 do 1-2-3-2-1 reps

READ: 8 Steps to Great Bench Technique – JTS
WATCH:

/by

Wednesday 7/22

Sandi

CONDITIONING for Wednesday 7/22/2020

The Crazy Pricklefruits

Tabata In-and-Out Squats, immediately into…

Tabata SSE Situps, immediately into…

Tabata Skier Swing, immediately into…

Tabata Standing Rotational Chop

Post results to comments!

Cooldown

  • 1:00 Pigeon/side
  • 1:00 Bent Over Overhead Through the Window
  • 1:00 Long Lunge
  • 1:00 Seal

Pullup Strength Ladder (Week 4 of 12): E2MOM x3 do 1-2-3-2-1

READ: How to Go Back to the Gym the Wrong Way – BarBend
WATCH:

/by