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:

Amanda

CONDITIONING for Tuesday 7/21/2020

JOHNATHAN BRAVADO

EMOM 24:00
1) :30 Fast Feet
2) 10 Scap Pushups to Dolphin
3) :30 Burpee Rocket Launchers
4) 20 Frog Pumps (2 sec squeeze at top)

A longer EMOM with heart rate spikes and back/core work. 1 & 3 spike the heart rate while 2 & 4 focus on a toning movement. This means that 1 & 3 need to be all out – and they should be as it’s only 0:30 each!

For the Plank Scap Pushups to Dolphin, really focus on staying tight through the midline, even during the Dolphin. If done correctly, this should really be challenging and tiring through the upper back, which is the point here! Make sure the fists are in front of/slightly below the face to give enough bending room to challenge the Dolphin. Emphasize the extreme ends of the Scap Pushup, dipping as low as possible and pushing the top range as absolute high as possible, holding/squeezing the scaps throughout the Dolphin portion.

Cooldown

1:00 Bent Over Overhead Through the Window
1:00 Sitting Quad Stretch/side
1:00 Wall Calf Stretch
1:00 Seal

Post results to comments!

Pullup Strength Ladder (Week 4 of 12): EMOM x4 of 1-2-1 reps

READ: This is news to me, but did you know Annie Thorisdottir wants to fly planes? And she was born and raised in the Dominican Republic? Check out her ambassador page for King Kong Bags (this has been my favorite gym duffle since 2010)
WATCH:

WORKOUT for Sunday 7/19/2020

Eeekk!!! Actual Scary Creatures

Warmup

• 1 jog around the block or 2:00 of Jumping Jacks
• 5:00 lower body Movement Patterns
• 1 jog around the block with 10 squats on each corner (or 2:00 of jumping jacks with 10 squats every 0:30)
• 4 sets of 10 Leg Swings/leg (switch direction every set)

WOD

AMRAP 16:00

• 20 Rocket Launchers
• 100m Sprint
• 20 Jumping Lunges
• 2:00 Rest

Indoor option: Sub out Run with 20 Unbroken Tuck Jumps or 40 Sprint Jumping Jacks.

Cool Down

• 1:00 Pigeon/side
• 1:00 Sitting Quad Stretch/side
• 1:00 Straddle Center
• 1:00 Straddle Left
• 1:00 Straddle Right

Like yesterday, the approach is to treat this as an active rest day. However, the Rocket Launchers and Jumping Lunges should end up burning towards the middle/end. Each round should be sprinted, given the extra long built in rest. When I say sprint, I mean SPRINT, especially the actual sprints. These are not jogs, but full out sprints. They should be difficult after the Rocket Launchers, and just to make things extra fun, we finish with jumping lunges as the goal is to burn the lungs and quads.

Post results to comments!

READ: Conflicts of Interest: How Money Clouds Objectivity – CrossFit
WATCH:

https://youtu.be/sbDry7eNKJo