WORKOUT for Monday 8/29/2022
AMRAP in 7:00
800m run and in the remaining time max cleans, 20/40/60kg
AMRAP in 7:00
800m run and in the remaining time max jerks, 20/40/60kg
AMRAP in 7:00
800m run and in the remaining time max clean & jerks, 20/40/60kg
Post total reps completed to whiteboard!
READ: How to Do Weightlifting Once Per Week and Make It Count – BarBend
MOBILITY for Sunday 8/28/2022
SKILLS for Saturday 8/27/2022 is the DEADLIFT
WORKOUT for Sat 8/27
in teams, for time:
30 burpee ring muscle-ups
60 burpee bar muscle-ups
90 burpee-over-partner
Post times to whiteboard!
WORKOUT for Friday 8/26/2022
“ANGIE”
For time:
100 pullups
100 pushups
100 situps
100 squats
Score = time. Super Rx is bearing a 10/20lbs slam ball the entire time (between legs for pullups, on back/legs for pushups, in hands for situps, goblet/shoulder for squats)
ENGINE for Fri 8/26
10 rounds for time:
17 wall ball, 8/14/20lbs to 10′
35 double unders
25 minute cap.
BODYBUILDING for Fri 8/26
4x 8+ bench press
4x 10+ close-grip bench
4x
12+ JM press
10+ ring pushups
GYMNASTICS for Fri 8/26
E2x6:
a. 6 circular t2b
b: 4 box pike walk
EMOMx12
a. :30 (freestanding) handstand
b. 6-8 strict pullup
4x
:20 alt v-up
:10 rest
:20 alt arch up
:10 rest
SKILLS for Thursday 8/25/2022 is the SNATCH
CONDITIONING for Thurs 8/25
MOBILITY for Thurs 8/25:
WORKOUT for Wednesday 8/24/2022
#tttTD138
4 rounds for time:
400m run
3 (legless) rope climbs
7 squat snatch, 29/43/61kg
Score = time
ENGINE for Wed 8/24
5:00 KB snatch test
6x 500m row, 1:00 rest
5:00 double KB clean & jerk test
BODYBUILDING for Wed 8/24
4 sets
10+ DB bench press
10+ DB pull over
2:00 rest
4 sets
10+ DB pec flys
10+ one-arm DB bent-over row
10+ one-arm DB bent-over row, other arm
SKILLS for Tuesday 8/23/2022 is BENCH
CompEx for Tues 8/23
Gymnastics for Tues 8/23
EMOMx15
a. 6 kipping pullup (:03 hold at top)
b. 5 SHSPU (:02 hold at top and bottom)
c. 4 strict dip (:03 hold at top and bottom)
then hollow rock and L-sit conditioning
hanging and support levers
CONDITIONING for Tues 8/23
