SKILLS for Thursday 9/22/2022 is the PRESS, PUSH PRESS, and JERK
MOBILITY for Thurs 9/22
WORKOUT for Wednesday 9/21/2022
Every 3:00 for 27:00
a. 500m row
b. 400m run
c. max burpee box jump over, 12/20/24″
Post score to whiteboard!
ENGINE for Wed 9/21
1:00 max double unders
1:00 max axle bar lunges
1:00 max single unders
1:00 max axle bar deadlifts
1:00 burpees
BODYBUILDING for Wed 9/21
25-30-15-10-5 DB lat raise -OR- Lu raise
20 handstand pushups
20 close-grip pushups
20 pushups
20 wide-grip pushups
20 archer pushups
SKILLS for Tuesday 9/20/2022 is the SQUAT
GYMNASTICS for Tues 9/20
for time:
20 handstand pushups
20 close-grip pushups
20 hand-release pushups
20 wide pushups
20 archer pushups
CONDITIONING for Tues 9/20
WORKOUT for Monday 9/19/2022
for time:
100 double unders
80 ab-mat situps
60 dips
40 kettlebell SDHP, 12/20/32kg
60 toes-to-bar
80 hand-release pushups
100m farmer’s carry, 2×12/20/32kg
Post time to whiteboard!
STRETCHING for Sunday 9/18/2022
SKILLS for Saturday 9/17/2022 is the SQUAT
WORKOUT for Sat 9/17
THE BOAT
in teams of 3 or 4
4 rounds for time:
80 calorie row
40 partner deadlifts, 40/70/100kg
200m barbell carry
Only ONE rows at a time, only TWO deadlifting at a time, and ALL partners carry the boat.
Post times to whiteboard!
WORKOUT for Friday 9/16/2022
“JACKIE SEMI-PRO”
for time:
1000m row
40 kettlebell thrusters, 2x/8/12/16kg
20 bar muscle-ups
Post time to whiteboard!
ENGINE for Fri 9/16
5 rounds
15/20 calories
20m odd object walking lunge
10+ odd object cleans
1:00+ rest
BODYBUILDING for Fri 9/16
AMRAP in 12 minutes:
12 pause wide bench press
24 overhand bicep curl
AMRAP in 12 minutes:
6 pause chest-to-bar row/pullups
12 pause anconeus extensions
GYMNASTICS for Fri 9/16
chest openers, wrist openers, shoulder openers
handstand walking progressions/practice
10 rounds of EMOM
2+ bar muscle-ups
5+ toes-to-bar
