MOBILITY for Sunday 10/2/2022
SKILLS for Saturday 10/1/2022 is the CLEAN
WORKOUT for Sat 10/1
for time:
1200 run
63 perfectly-vertical kettlebell swing, 12/16/24kg
36 pullups
800m run
48 perfectly-vertical kettlebell swing
24 chest-to-bar pullups
400m run
24 perfectly-vertical kettlebell swing
12 bar muscle-ups
Score = time, 40 min cap.
CompEx for Sat 10/1
nasal breathing, suitcase carries, sumo deadlift, etc
EMOMx3 do 2 clean above-the-knee pulls + clean + jerk
E:90×8 do 2 clean & jerk @ 65-85%
front squats or deadlifts
EMOM x 27
a. 15 calorie row or 10 calorie bike
b. 5+ Devil’s press
c. 30 double unders
WORKOUT for Friday 9/30/2022
“FRAN”
21-15-9 reps for time:
thruster, 20/29/43kg
pullups
-OR-
“#18point5”
3-6-9-12-etc
chest-to-bar pullups
thrusters, 20/29/43kg
Post scores to whiteboard!
ENGINE for Fri 9/30
“GHOST”
6 rounds for max total reps:
1:00 calorie row
1:00 burpee
1:00 double under
1:00 rest
BODYBUILDING for Fri 9/30
3 minutes max kettlebell floor press
8 sets of 8+ reps
– Viper press
– Barbell lat pullover
– JM press
– DB cheat hammer curls
– thruster
GYMNASTICS for Fri 9/30
Every minute on the minute complete 2+ bar muscle-ups + 6 toes-to-bar for total 12 sets
SKILLS for Thursday 9/29/2022 is the DEADLIFT
CompEx for Thurs 9/29
cardio, banded squats, wall slides, deep squats
5 sets of 2 tempo back squats (32X1)
5 sets of snatch lift-off + snatch @ 75, 78, 81, 84, 86%
4 sets of snatch @ 88, 90, 92, 94%
for time:
30/40 calorie row
100′ handstand walk/10 wall walks
10 bar muscle-ups
(3:00 rest)
2 rounds for time:
15/20 calorie row
50′ handstand walk/5 wall walks
5 bar muscle-ups
finishers
Mobility for Thurs 9/29
WORKOUT for Wednesday 9/28/2022
as many reps as possible in 14 minutes:
200m run
4 bar muscle-ups
6 dumbbell (squat) snatches, 20/35/50lbs
Score is total reps completed (runs don’t count as any reps).
ENGINE for Wed 9/28
2:00 stations, :30 rest
– prowler push/pull
– single DB Devil’s press
– double KB shoulder-to-overhead
Repeat for three rounds
BODYBUILDING for Wed 9/28
50 banded pull aparts, 50 banded good mornings, 50 banded hammer curls
2×10 bent over row
2×12 cheat DB curls
2×16 Gorilla row
2×20 tall muscle snatch
2×21’s barbell bicep curl
2×24 twisting Zottman curl
READ: Slow Cooker Korean Short Ribs – Nom Nom Paleo
SKILLS for Tuesday 9/27/2022 is the SNATCH
CompEx for Tues 9/27
strict press- single for the day, gymnastics volume
5 rounds for time:
2 legless rope climbs or 6 strict pullups
200m run
10 bench press, 43/57/84kg
200m run
Gymnastics for Tues 9/27
12 sets EMOM
a. :30 handstand
b. 6+ strict pullups
:30 on, :10 off for 8 rounds: V-up + weighted Superman
Olympic Weightlifting for Tues 9/27
general early prep, midline warmup, barbell warmup
3-position (power, below knee, floor) power snatch + snatch
jerk balance with rereack
jerk (pause in dip) + jerk + jerk (pause in receiving)
below knee hang power clean + clean + front squat
back squats + vertical jumps, Pendlay row + strict press, weighted plank + weighted side plank + straight-leg box jump
KETTLEBELL for Tues 9/27
WORKOUT for Monday 9/26/2022
EMOM for 20:00
3 power cleans + 4 front squats + max burpee over bar
Rx = 30/50/70kg. Score = total burpees.
ENGINE for Mon 9/26
AMRAP in 20 minutes:
50 single unders
25 calories
100m farmer’s carry
BODYBUILDING for Mon 9/26
4 sets of 8+ bench press
4 sets of 10+ close-grip bench press
4 sets
15+ skull crushers
15+ kettlebell lat pullover
2:00 rest
Goal is to have all sets unbroken!
