Say it again for the people in the back
Today we have a LIVE follow-along workout at 4:30pm PST on our YouTube. Click here for that video link.
SESSION for Friday 6/5/2020
Buy-in: Read Ta-Nehisi Coates’ The Case For Reparations for The Atlantic. Subscribe to Pod Save the People wherever you listen to your podcasts. Donate to good causes.
Workout:
AMRAP in 20:00
3-6-9-12-15-etc of
odd-object thrusters
weighted situps
pogo burpees
Post score to comments.
(Idea taken from @BlackPowerCleans. We will write out a special workout for tomorrow to perform in solidarity.)
2nd Serving- Need More Work? (Stamina-Bias)
5:00 AMRAP of power snatches, immediately into
4:00 AMRAP of power cleans, immediately into
3:00 AMRAP of shoulder-to-overhead, immediately into
2:00 AMRAP of deadlifts
Ideal loading is 61/43/29kg.
HSPU Strength Ladder:
every 2:00 x3 do 1-2-3-2-1 reps
READ: James Mattis Denounces the President, Describes Him As a Threat to the Constitution – The Atlantic
WATCH:
An oldie, but goodie (and necessary for active people who want to eat clean)!
For this week we’re moving our weekly Shoot the Sh!t Q&A with Andrew to YouTube. CLICK HERE at 6:30pm!
If you have any questions you want answered, please put them in the comments.
WORKOUT for Thursday 6/4/2020
10 rounds for time:
6 one-arm alternating Devil’s press
25 jumping jacks
15:00 time cap. Post time to comments!
Notes: We want you do get comfortable with the coordination involved in this particular movement. Jumping jacks for conditioning- and I believe that many of you have never actually tried doing jumping jacks in a WOD. Let’s check that box today. If you want to beat the time cap, you’ll have to PUSH IT.
Equipped? Go for a 50/35/20lbs dumbbell or a 20/16/8kg kettlebell.
HSPU Strength Ladder: every 2:00 x3 do 1-2-3-2-1
READ: Our Commitment to an Inclusive Region – Seattle Chamber of Commerce
WATCH: We are turning our 8am Wednesday stretch class into multiple videos accessible to members throughout the week so you have a mobility protocol to do if you want to focus on improving your flexibility. Here’s the first one of June on us!
If you didn’t notice, we’re going to take a break on our regular social media postings for the week. You’ll still get all the fitness-related things from us here and on our youtube.
STAY SAFE CAPITOL HILL.
Did you know: We added a 6:30pm HIIT class for tonight!
WORKOUT for Wednesday 6/3/2020
3 rounds for max total reps
:40 of front lunges, :20 rest
:40 of v-ups, :20 rest
:40 of jumping lunges, :20 rest
:40 of weighted situps, :20 rest
:40 of goblet squats, :20 rest
2:00 rest
Post total completed reps to comments! Use this timer.
Notes
As there is quite a lot of rest in this workout the idea is to keep the intensity high. It’s as if we doubled a normal tabata interval for longer sets but also longer rests. Remember: tabata is supposed to be true full work the entire interval, no stopping early & no pacing for maximum benefit.
Partially/Full Equipped? Front squat should be a light bar (think 43/29/20kg), weighted situp should be 20/15/10kg on your chest, and the goblet squat would be your go-to kettlebell weight (24/16/12kg?). Can obviously be done with a lighter odd-object if necessary.
2nd Serving- Need More Work?
every minute on the minute for 30:00 do one snatch
If you have a barbell and weights, this is an opportunity to focus on your power and technique PER rep. Quality over quantity here. If you are doing this with bells or an odd-object you can think of the same goals, but maybe do 2-3 reps per side each time.
HSPU Strength Ladder: complete one round of 1-2-3-4-5-4-3-2-1 reps
READ: The Anger Behind the Protests, Explained in Four Charts – Vox
WATCH: Missed yesterday’s benchmark workout? Be ready for June programming by starting with us here!
Use your rights and the 1st Amendment and let your voice be heard.
WORKOUT for Tuesday 6/2/2020
4 rounds of 5:00 on, 2:00 off alternating between the following two sets
a.
40 penguin jumps (single slap)
20 step burpees
10 bent-over row
b. 2-4-6-8-10-etc
one-arm Devil’s Press
weighted step-up/side
Rounds 1&3 do A, Round 2&4 do B.
Use this timer! Post weights and heights used to comments! Want a workout prep video? RSVP here.
Today’s workout is about switching gears and continuing to push the intensity if possible. Weight and height don’t matter, but movement quality and quantity do.
KINDA/FULLY EQUIPPED? Don’t use a jump rope today- I’d like for you to intentionally stick with Penguin Jumps. Step up at least 20″ if possible. Bent-over row done with a light-medium band or weight. Devil’s Press is more about carrying something through range- the loading doesn’t matter. You can try a water bottle.
QUIET NEIGHBOR OPTION: The step burpee means you’ll step back into a plank, do the most-strict pushup you can muster, step forward to a standing position, then finish with a calf raise with your arms overhead.
2nd Serving- Need More Work? (Endurance-Bias)
a. 600-400-200-400-600m @ 80% effort, resting 4:00 between, then
b. 4x100m @ 90% effort, resting 3:00 between
c. Cool down with an 800m jog
HSPU Strength Ladder: complete the follow sets of reps 1-2-3-4-5-4-3-2-1 just one time through
READ: How Fitness Will Change Forever – The Atlantic
WATCH:
And off we go into a proper test/retest cycle! Today’s work is the benchmark off which we’ll measure our progress through the summer, so notes will be a lot deeper on the blog. Just remember that you’ll benefit greatly from getting face time with coaches on Zoom!
That said here’s a view of “Lane 3” aka the “Foundation Barbell” platform:
We have the gym set up in lanes in preparation of our eventual reopening! All the equipment is already in each lane/zone/pod.
WORKOUT for Monday 6/1
On a running clock do
tabata front squats (:20 work/:10 rest, x 4:00), rest until 5:00 on the clock then
#12point1
max burpees in 7:00
Post total front squats and burpees completed to comments! Compare previous efforts here. Stay fit, stay home, stay healthy. F*ck racism.
Unlike the “traditional” CrossFit-style tabata protocol, today we are counting total front squats completed. When front squatting use an object that makes you grunt when tired- this could be a loaded backpack, a luggage, hell- even a piece of furniture works in a pinch. If you absolutely cannot find anything to use then you should attack this with bottom-to-bottom tabata squats.
Burpee: For a proper retest of your past efforts jumping and touching an object 6″ out of standing reach would be the proper end of each rep. If you don’t have access to keep your jump consistent then just ensure that you are airborne vertically at the end.
Kinda/Fully Equipped? Make those front squats about 43/29/20kg and max out that :20 every time.
Quiet Neighbor Option: Try step burpees! Step back into the plank position then do the most strict pushup you’ve got before stepping up into a standing position and getting up onto the balls of your feet with arms overhead. That’s one rep. It’s not a quick movement, but we get to challenge your strength a lot more.
2nd Serving: Need More Work?
3-5 rounds
21s front delt raise
21s bicep curls
2:00 rest
HSPU Strength Ladder: every minute on the minute x6 do 1-2-1 reps of your best handstand pushup progression
READ: Is This the Worst Year in Modern American History? – The Atlantic
WATCH: Miles with Miles Challenge. Coming to you next week!
Check out Dave cooking on Instagram Live at 1pm today. It’s all about different methods of preparing eggs!
WORKOUT for Sunday 5/31/2020
for fun:
Find a 1/4 mile incline and run up at 80+% effort. Jog back to reset. Repeat for 3 total sets.
This was actually inspired by a workout started at Melrose & Denny and running all the way up to Broadway, jog down
READ: How to Run a Marathon When You’ve Never Run a Mile – The Run Experience
WATCH:
Team Mots of Muscle will be running HIIT at 10am on Instagram Live and our YouTube (which should be available for later viewing!)
WORKOUT from 5/30/2020
for time
400m run
40 alternating jumping lunges
40 tuck jumps
40 v-up
40 pistols
400m run
Share time to comments!
READ: Tough Times Need Clear Perspectives – EliteFTS
WATCH:
