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:
WORKOUT for Tuesday 7/7/2020
MALEFICENT – “Well, this is a pleasant surprise. I set my trap for a peasant, and lo, I catch you….”
AMRAP in 20:00
2 rolling v-up
1 candlestick roll
5 jumping air squats
1 burpee
then
for time: 150 heavy object step-ups. EMOM 5 burpees
Time cap is 16:00 for Aurora’s birthday. Go find your princess & kiss him/her/them.
Post results to comments!
Pullup Strength Ladder (Week 2 of 12)
every minute on the minute x4 do 1-2-1 reps
READ: A Users Guide to Masks: What’s Best At Protecting Others (and Yourself) – NPR
WATCH:
Feels good to be back under the bar, huh?
CONDITIONING for Monday 7/6/2020
SHERE KHAN – “How long do you really think you’ll survive in the jungle?”
10:00 EMOM of 5 odd-object strict presses + 2 burpees, then
20:00 AMRAP of
25′ bear crawl
20 rocket launchers
15 pushups
10 odd-object push press
Post score to comments!
Pullup Strength Ladder (Week 2 of 12)
EMOM x 3 do 1-2-1 reps
READ: Kids Need Physical Education – Even When They Can’t Get It At School – The Conversation
WATCH:
WORKOUT for Sunday 7/5
QUEEN OF HEARTS – “Now, are you ready for your sentence?”
EMOM 10:00 do 10 pistol squats (alternate sides per round: stay on the right leg for one minute, left on the other), then
AMRAP 10:00
10 heavy object deadlifts
10 power cleans
10 thrusters
Post results to comments!
READ: The Air Conditioning Trap: How Cold Air is Heating Up the World – The Guardian
WATCH:
Appa wishes you a safe weekend!
HIIT with Team Mots premieres at 10am!
WORKOUT for Saturday 7/3/2020
Te-Kā- “AGHHHHHHHH“
Go for a 5k run but it’s in intervals:
For 2:00 – go hard (80-90%)
For 1:00- jog it out (breathe & get that heart rate back down)
Weather wet? Tough, it’s Seattle! If you must stay indoors do 18:00 of: 2:00 toe-taps, 1:00 good mornings. This one’s a lung & leg scortcher!
Followed by:
Bring Sally Up (find “Flower” by Moby- Apple Music, Spotify, YouTube)
- On “BRING SALLY UP” pushup into the plank
- On “BRING SALLY DOWN” lower but do not touch the ground with your body- only hands and feet.
READ: Black at CrossFit: A Collection of Voices From the Black Community – Morning Chalk Up
WATCH:
