Friday 7/17

Kelsi says “WEAR A MASK!”

Catch us at Shoot the Sh!t Friday (our weekly Q&A) at 3pm on Instagram and Facebook!

Have questions? Ask in the comments below

CONDITIONING for Friday 7/17/2020

  • 100 Speed Skaters
  • 1:00 Plank
  • 40 V Ups
  • 50 Rotational Chops
  • 1:00 Arch
  • 50 Rotational Chops
  • 40 Sit Ups
  • 1:00 Plank
  • 100 Speed Skaters

Cooldown

  • 1:00 Seal
  • 1:00 Pigeon/side
  • 1:00 Straddle Center
  • 1:00 Straddle Left
  • 1:00 Straddle Right
  • 1:00 Seal

Pullup Strength Ladder (Week 3 of 12):

READ: Breakfast: A Legacy of Cereal… and Sin? – Peter Attia. What are you eating for breakfast?
WATCH:

/by

Thursday 7/16

Be like Raul and clean off everything you touch (and might have touched) at the beginning and end of your session, at one of our workout stations taped off for our athletes.

In-Gym STRENGTH is back squats, bench press, (strict) pullups, and more!

CONDITIONING for Thursday 7/16/2020

The Disgruntled Rodents

100 Mountain Climbers (L+R=1)
80 Reverse Lunge Single Knee Jumps (40 L then 40 R; not alt)
60 Arch Ups
40 V Ups
20 Hip Bridges (5-second squeeze at top)

Start and EMOM: 10 Upper Back Ups

This is a mostly full body chipper, with a focus on the upper back. Since most of our COVID-19 workouts haven’t included back, we need to start getting it into shape. That said be conscious of this and decrease the reps if needed during the workout.

Cooldown

1:00 Seal Stretch
1:00 Rear Elevated Single Leg Hip Flexor/side
1:00 Straddle Center
1:00 Straddle Left
1:00 Straddle Right

READ: What Happened When I Ate the Best Brain Foods For a Week – Fast Company
WATCH: Our glutes are weak when we don’t have a ton of weight options. Here are some variations you can do at home!

/by

Wednesday 7/15

We’ve been focusing on tons of “rehab exercises” to reinforce joint health and will continue for the foreseeable future before we prioritize speed or loading. Let’s avoid any and all overuse injury by having resilient joints.

CONDITIONING for Wednesday 7/15/2020

DINKY & THE GREY MATTER

3 Rounds:

2:00 rest then tabata jumping lunges

Post results to comments!

We’ll need to pace this one a bit more, as there are no rests. That said, the first WOD is only 12:00 long so athletes should will still need to push each movement. If you don’t push then you won’t get the stimulus. Being bodyweight, try to burnout early than take it easy and not get a good workout.

Cool Down

Pullup Strength Ladder: E2MOM x2 do 1-2-3-2-1 reps

READ: Motivation is Overrated – OUTSIDE
WATCH: Recovery stretches with Sandi Pants

/by

Tuesday 7/14

How is your pressing strength coming along? Feel like you’ve been slowly improving yet?

CONDITIONING for Tuesday 7/14/2020

Bucko’s Contemporary Living

4 Rounds of 0:45 on/0:15 off:

  • Tuck Jump Burpees
  • Plank-to-Side-Plank T Spine Rotations (Right Arm)
  • alternating Cossack Squats
  • Plank-to-Side-Plank T Spine Rotations (Left Arm)
  • alt Reverse Lunges

Pullup Strength Ladder (Week 3 of 12): EMOM x4 do 1-2-1 reps

READ: 3 Misconceptions About Nutrition – BarBend
WATCH: Try this stretching sequence as a cool down or for an active recovery day.

/1 Comment/by

Monday 7/13

Gunnar

CONDITIONING for Monday 7/13/2020

GAINAMANIACS

5 rounds
20 tuck jumps
20 dive-bomber pushups
20 jumping air squats
20 seated shoulder extension situps
20 (L+R) mountain climbers

1:00 rest between rounds. Post results to comments!

Pullup Strength Ladder (Week 3 of 12): EMOM x3 do 1-2-1 reps

READ: The Vindication of Cheese, Butter, and Full-Fat Milk – The Atlantic
WATCH: We have Workout Prep Videos for our members! Opt in for The Weekly Workout newsletter for links to the entire week.

/by

Sunday 7/12

Yesterday’s HIIT workout

 

 

WORKOUT for Sunday 7/12/2020

SHAN YU – “The flower that blooms in adversity is the most rare and beautiful of all.”

Buy In: 800m run or 4:00 toe taps. Every :30 do 5 burpees, then

2-3 rounds of
5 tempo pushups (10-1-x-1)
1:00 plank
5 tempo squats (10-1-x-1)
1:00 arch

Buy out: 100 mountain climbers

Workout

AMRAP in 20:00
25′ suitcase carry/side
10 power cleans
25′ suitcase carry/side
10 front squats

Every time you drop the object do 25 sit-ups. Then the Mulan & Ping Bro Sesh
– 3 sets of 21s for bicep curls
– 3 sets of 21s for overhead tricep extensions

“Tell your emperor to send his strongest armies. I’m ready.”

READ: Larry Brilliant on How Well We Are Fighting Covid-19 – WIRED
WATCH:

/by

Saturday 7/11

Emily does a twist in the low lunge position to help activate her thoracic back (aka the t-spine)

SESSION for Saturday 7/11/2020

YZMA – “A toast to the emperor. Long live Kuzco!”

Buy in: Turn on your favorite dance song & get a new groove going (nobody’s watching), then

2:00 lunges (or go for a run)
5:00 Double under work or penguin jumps
20 Good mornings

Buy out: 50 reverse crunches

WORKOUT

AMRAP in 20:00
400m run
50 double unders
25 kettlebell/odd-object swings

then

1:00/side side plnk
1:00 hollow hold
1:00 leg raises
1:00 heel tap
1:00 plank
1:00 v-up

Cool Down: grab your partner, kids, animal, mirror & have a dance party. Then get something to eat.

READ: Meet the Man Who Just Made the Heaviest Bench Press of All Time – BarBend
WATCH:

/by