SKILLS for Saturday 7/16/2022 is PRESS/JERK
WORKOUT for Saturday 7/16
3:00 intervals of
10/15/20 calorie row
15 burpee over rower
Max KBS in remaining time
“You go, I go” each 3-minute round for 30:00
CompEx for Saturday 7/16
mobility, cardio interval warmup, clean complex, bar muscle-up/thrusters, core finisher
WORKOUT for Friday 7/15/2022
2 rounds for time:
15 clean & jerk, 29/43/61kg
30 burpees over bar
Post times to whiteboard!
WATCH:
SKILLS for Thursday 7/14/2022 is the SQUAT
CompEx for Thursday 7/14
Dirty 30 warmup, back squats, BADGER, strength isometrics
STRETCHING for Thursday 7/14
Most Spirited Winners!
WORKOUT for Wednesday 7/13/2022
for time:
60 pushups
40 dumbbell hang clean & jerk, 20/35/50lbs
20 air squats
1:00 rest
60 air squats
40 pushups
20 dumbbell hang clean & jerk, 20/35/50lbs
1:00 rest
60 dumbbell hang clean & jerk, 20/35/50lbs
40 air squats
20 pushups
20:00 cap. Post times to whiteboard!
READ:
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SKILLS for the Tuesday 7/12/2022 is the CLEAN
CONDITIONING for Tuesday 7/12
WORKOUT for Monday 7/11/2022
4 rounds for time:
400m run
3 rope climbs/5 ring muscle-ups/7 bar muscle-ups/10 pullups
7 (full) snatch
Choose a difficult-but-doable bodyweight pulling option:
– 3 rope climbs, anyhow (good opportunity to learn/develop a new or less-frequent skill)
– 5 muscle-ups on the rings (strict is best, but maybe working on consistency)
– 7 bar muscle-up (for technique and power timing)
– 10 pullups (basic but necessary to develop stronger shoulders)
Post times to whiteboard!
READ: We had a great turnout for yesterday’s CLEANS & KWEENS event. See the results here!
Here are the results for the 2022 Cleans & Kweens event:
Congratulations to all of the athletes, volunteers, and spectators for an incredible event. The donations for both Lambert House and wayOUT are still going as of this posting and will be open for another week!
Our forever gratitude to the indelible ALEKSA MANILA for hosting and emceeing the event! Find her on social as well.
Finally, none of this would be possible without our own Ron Hook. He put in the work in the planning and physical setup phases, staying late at the gym multiple days in a row to prepare. We appreciate you Ron!
We also had a ton of old a new friends join us today from Slate S&C, Green Lake S&C, Industrious, Emerald City CF, and more.
Thanks for playing and we hope to see you for next year’s event! Also keep an eye out for our upcoming events in 2022.
