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.
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.
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:
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:
CONDITIONING for Friday 7/10/2020
“Name’s Hades, Lord of the dead. Hi, how ya doin’?”
For 20:00 alternating between
– 1:00 object pushup
– 1:00 heavy bent over rows
For 20:00 alternating between
– 1:00 squatting door knob row
– 1:00 heavy floor press
“My favorite part of the game. Sudden death.”
Cool down is 2:00 doorway stretch/side, 2:00 prayer stretch. Post results to comments!
READ: Escalator Etiquette: Should I Stand or Walk For An Efficient Ride? – The Conversation
WATCH:
Let’s stretch!
AT-HOME CONDITIONING for Thursday 7/9/2020
SHADOW MAN: “Enchanté. A tip of the hat from Dr. Facilier. How y’all doin’?”
AMRAP in 25:00
25 v-ups
25 frog pumps
25 frog leg mountain climbers
1:00 wall sit
“Think of everything you sacrificed. Think of all those naysayers who doubted you.”
Pullup Strength Ladder (Week 2 of 12)
E2MOM x2 do 1-2-3-2-1
READ: Metabolism is Misunderstood. Here are 9 Facts that Clear that Up – Vox
WATCH:
WORKOUT for Wednesday 7/8/2020
URSULA – “You can’t get something for nothing, you know.”
AMRAP in 10:00
10 upright rows
5 front squats
10 front raises
5 front squats
10 lateral raises
5 front squats
10 alt see saw presses (/side)
5 front squats
10 bent over rear delt fly
5 front squats
then 3 rounds for time
30 odd-object plank drag
20 odd-object overhead situps
3 wall walks
“YOU POOR UNFORTUNATE SOUL!
”This workout’s using our tentacles to obliterate the shoulders. We don’t traditionally do a ton of this isolated movement so make sure the “light” weight truly is light for each athlete. Get the focus on controlling the movement verses weight or speed. Remember: to be a good athlete the movement should be done correctly first before it can be done quickly.
Pullup Strength Ladder (Week 2 of 12)
every 2:00 on the minute x 2 do 1-2-3-2-1 reps
READ: The Four Desires Driving All Human Behavior: Bertrand Russell’s Magnificent Nobel Prize Acceptance Speech – Brain Pickings
WATCH:
