WORKOUT for Wednesday 7/6/2022
EMOM x 10 minutes:
clean + push jerk + power jerk + split jerk
2 rounds for time:
20 cleans, 25/45/70kg
30 HSPU
40 burpee over bar
Post time to whiteboard!
WATCH:
SKILLS for Tuesday 7/5/2022 is the SNATCH
CONDITIONING for Tuesday 7/5
We’re on a Holiday Schedule today! And just like we do every year we will have three different workouts for the three different classes
WORKOUTS for Monday 7/4/2022
9am “LUMBERJACK 20”
20 deadlifts, 60/88/125kg
400m run
20 kettlebell swings, 16/24/32kg
400m run
20 overhead squats, 20/35/52kg
400m run
20 burpees
400m run
20 chest-to-bar pullups
400m run
20 box jumps, 12/20/24″
400m run
20 dumbbell squat cleans, 2×20/35/50lbs
400m run
10am “THE SEVEN”
Seven rounds for time of:
7 handstand pushups
7 thrusters, 29/43/61kg
7 knees-to-elbows
7 deadlifts, 55/78/112kg
7 burpees
7 kettlebell swings, 16/24/32kg
7 chest-to-bar pullups
11am “RANKEL”
AMRAP in 20 minutes:
6 deadlifts, 43/70/102kg
7 burpee-pullups
Post results to whiteboard!
WATCH:
Join us at 10am on Zoom for YOGA with IVAN.MVMT when you RSVP via PushPress for meeting room info!
CONDITIONING for Sunday 7/3/2022
Washington Prepares For Influx of Abortion Patients After Roe Vs. Wade Reversal – Axios
WORKOUT for Friday 7/1/2022
3 rounds for time:
36 burpees
24 pullups
12 thrusters, 30/50/70kg
Post time to whiteboard!
WATCH:
SKILLS for Saturday 7/2/2022 is BENCH
WORKOUT for Saturday 7/2
100-70-40 reps for time:
partner wall ball, 8/14/20lbs
alternating MB situp, 8/14/20lbs
partner deadlift, 50/70/100kg
Partner A runs 400m before the wall ball, Partner B runs 400m before the MB situp, both partners must run 400m together before the deadlifts.
Post time to whiteboard!
WATCH:
SKILLS for Thursday 6/30/2022 is PRESSING
CompEx for Thursday 6/30
barbell warmup, snatch complex, handstand walking drills, HSW/bmu/OHS conditioning
CONDITIONING for Thursday 6/30
