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WORKOUT for Tuesday 6/30/2020
SCAR: “Life’s not fair, is it?”
EMOM 5:00 of 5 strict HSPU (or pike push-up), then
AMRAP 25:00
2:00 toe taps (Run around the block)
10 burpees
10 air squats
Post results to comments!
2nd Serving: Need More Work?
2 rounds of a 20:00 run at 50-60% effort. Active rest (stretch or do some bodyweight movements) of 5:00 between. Cool down with an 800m jog.
Pullup Strength Ladder (Week 1 of 12):
EMOM x4 do 1-2-1
READ: You’re Showering Too Much – The Atlantic. I had asked our resident dermatologist about this and they said they more or less agree with the article. “WASH YOUR BITS” was the main take away.
WATCH: Taking B(l)ack Pride
Tons of emails in your inbox from us…
… Expect another one mid-morning today! We’re starting a WORKOUTS WEEKLY newsletter to fill all of our active members in on the news, the programming, and all the media we’ve been working on through the week. It will also contain the links to all of this week’s Workout Prep Videos, our Stretch videos, a preview of the In-Gym STRENGTH workouts, and more.
Otherwise the blog will continue to sharing the CONDITIONING workouts for at home or outside.
WORKOUT for Monday 6/29/2020
MAD MADAME MIM
a. every minute on the minute for 10:00 do 10 odd-object cleans
b. as many reps as possible in 20:00 of
5 odd-object deadlifts
10 pushups
15 burpees
Quiet-Neighbor Option: do step-burpees and ensure you don’t drop the odd-object!
Post results to comments!
2nd Serving: Need More Work?
E4MOM x 3
20 Pogo Burpees
20 Deadlifts
Rx – 61/43kg Find good flow with the burpees and hammer the deads. Weight should be very doable for 20 reps, maybe 1 or 2 breaks at max.
Pullup Strength Ladder: every minute on the minute x3 do 1-2-1 reps of your best strength progression
READ: Oatmeal Is Still the World’s Best Performance Breakfast – Outside Online
WATCH: Marsha P Johnson is a hero
John, Caitie, and Alex taking one of Scott’s test classes last week.
Join us on Zoom at 10am for Yoga with Ivan!
WORKOUT for Sunday 6/28/2020
LEIA
Tabata reverse crunches (:20 work/:10 rest, x8), rest 1:00 then
Tabata rocket launchers, rest 1:00 then
Tabata arch-ups, rest 1:00 then
Tabata penguin jumps
Post lowest score of each tabata to comments.
READ: An Entire Pro Softball Team Quit After Their GM Tried to Use Them as Racist, Pro-Trump Propaganda – The Mary Sue
WATCH: A workout of 10 sets of 10 swings + 10 pushups
Check back here at 6pm for the HIIT workout this weekend!
WORKOUT for Saturday 6/27
KANAN JARUS
5 rounds for max reps:
1:00 toe taps
1:00 v-ups
1:00 pushups
1:00 OH squats with broomstick or band
1:00 rest
Post time to comments!
READ: Tabata Songs Honors the Memory of Victims of Racial Violence with Peaceful Tribute – Morning Chalk Up
WATCH: Miles With Miles #4 – Grass Angels
Wear your mask!
SESSION for Friday 6/26
21-15-9 reps for time:
Burpee
Deadlifts, loaded suitcase
Pike push-ups
Equipped Option:
21-15-9 reps for time:
Burpee
Deadlifts, heavy barbell or double 50/35/20lbs dumbbells
Pike push-ups
Post scores to comments!
2nd Serving: Need More Work?
150 perfect pushups. No bending, no breaking, control both ranges, full lockout.
Pullup Strength Ladder: EMOM x4 do 1-2-1
READ: The Psychological Importance of Wasting Time – Quartz via Pocket
WATCH:
Check your inbox for any news lately?
SESSION for Thursday 6/25/2020
SIFO-DYAS
AMRAP 15:00
10 medium-weighted alternating forward-backward lunges (total)
15 push presses with backpack
20 pogo jumps
Equipped Options:
AMRAP 15:00
10 weighted alternating forward-backward lunges
15 push presses
20 pogo jumps
-20/16/8kg kettlebell or 50/35/20lbs single dumbbell
Post results to comments!
2nd Serving: Need More Work?
E3MOM x 4
12 Wide Grip Deadlifts
12 Unbroken Power Snatch
Go for 61/43/29kg if possible.
Pullup Strength Ladder: EMOM x4 do 1-2-1 reps
READ: Bruce Lee’s Never Before Revealed Letters to Himself About Authenticity, Personal Development, and the Measure of Success – Brain Pickings. Many Asian-Americans don’t have too many role models that look like themselves to look up to. One of those few would be the legendary Bruce Lee. Known for his martial arts, he was very much a philosophical person and wrote a ton. If not for him maybe I wouldn’t pursue physicality the way I have. When I was younger I found The Art of Expressing the Human Body and that guided much of my own fitness research.
WATCH:
We keep showing the other side of our facility- here’s the side most of you are familiar with. We’ve repaired the impurities in the ground and will be reorganizing this side as well.
WORKOUT for Wednesday 6/24/2020
20 rounds for time -OR- 25:00 time cap (whichever comes first)
3 jumping jacks
6 out & overhead, with light object (holding squat)
9 plank object drags
Post time or score to comments!
2nd Serving: Need More Work?
2 rounds of 6-8 close-grip bench press
2 rounds of 8-10 skullcrusher
3 rounds of 10-12 tricep pressdown
4 rounds of 12-14/side one-arm underhand pressdown
Pullup Strength Ladder: every minute on the minute x4 do 1-2-1 reps
RESEARCH: And just like a new statewide order means that we’re now required to wear masks, even inside the gym!
WATCH: Max El-Hag is, in my opinion, one of the better thinkers in the Competitive Exercise space. He owns Training Think Tank, a name that should be familiar if you consistently read the blog, as he’s built a team of fantastic coaches as well as athletes over the years. Coach Dave was even under their programming for a long time.
