There’s a new competition coming …
IN-GYM WORKOUT for Friday 5/14/2021
Warmup
Work on your kipping until coach says otherwise, then movement patterns as a group!
Workout
for time:
30 back squats
40 toes-to-bar
50 deadlifts
40 chest-to-bar pullups
30 back squats
Rx = 40/65/100kg on the barbell. If you have a vest/plate carrier/ruck/hiking pack and plan to do MURPH on Memorial Day then you should start wearing it to build up tolerance!
Post times to whiteboard!
WATCH: Ever experience the “Back Barbeque”?!
When it comes to single-arm lockouts would you should be able to see a vertical arm from any angle.
CONDITIONING for Thursday 5/13/2021
https://youtu.be/EX3u6nZ4l7k
MONORAIL
3 rounds for max total reps:
1:00 thrusters
1:00 pogo hops
1;00 step-ups
1:00 t-pushups
1:00 devil’s press
1:00 rest
Post score to whiteboard!
READ: Sesame Oil, Healthy or Not? – r/Nutrition
For those with weaker (or injury-prone) ankles TOE WALKING may be an accessory you add to your personal practice. Great for warmups before a jog or exercise this can be done anywhere.
Start with your knees completely locked, your butt tucked under your body, and your abs engaged. Start with a single calf raise to your absolute end-range then take very small steps forward, sideways, and backwards, moving from the hips.
Generally we would do this in lengths of 30 to 60 feet once or twice to build the strength and stamina of the muscles and joints of the lower leg, ankle, and feet.
IN-GYM WORKOUT for Wednesday 5/11/2021
Warmup
Row until coach says otherwise, then 2:00 max hang, then movement patterns in your own lane!
Strength/Technique
every minute on the minute for 6 sets: DEADLIFT + CLEAN + JERK. Double up on one of the lifts! Suggested percentage loading: 60-65-70-75-75-75+
Conditioning
AMRAP in 20:00
100 double unders
60 lunges
20 pushups
Post results to whiteboard!
LISTEN: Goodwill Doesn’t Want Your Broken Toaster – NPR
WATCH:
CONDITIONING for Tuesday 5/11/2021
LEVIOSA
10 rounds of
:30 rocket launchers
:30 T-pushups
Double up if you’d like! Post results to comments!
READ: How the MURPH Workout Became the Most Legendary Fitness Challenge Ever – Men’s Health
WATCH:
Do you have this kind of consistency?
Should the bottom-of-the-dip position match the actual receiving position of the push or power jerk?
IN-GYM WORKOUT for Monday 5/10/2021
Warmup
Row until coach says otherwise. Movement patterns in your lanes!
MetCon
20 rounds for time:
2 push press
3 front squats
4 HSPU
5 chest-to-bar
Rx = 30/45/60kg, Rx+=40/55/70kg. Post times to whiteboard!
READ: I Review Fitness Trackers For a Living. Here’s Why I Still Won’ Give Up My Workout Journal – Wirecutter
WATCH:
HIGH INTENSITY INTERVAL TRAINING for Sunday 5/9/2021
Then try YOGA with IVAN.MVMT!
READ: ‘It’s a Superpower’: How Walking Makes Us Healthier, Happier, and Brainier – The Guardian
Dips should be deep! Getting the armpits as close as possible to the thumbs is one of the better ways to ensure a full, healthy range of motion. Not only do you get stronger in those positions, you’ll develop better mobility in the anterior shoulder.
IN-GYM WORKOUT for Saturday 5/8/2021
Warmup
Multiple tabata efforts (20 seconds of work, 10 seconds of rest, repeated 8 times, resting no more than a minute between efforts.
Workout
As many reps as possible in 15 minutes:
12 alternating step-ups
12 toes-to-bar
30 double unders
then
Every 3 minutes on the minute for 5 sets do 5 back squats
Post rounds to whiteboard!
WATCH:
