Do you prefer to hang on bars with an open or closed grip?
A closed-grip activates your forearms for a stronger clasp on the bar, but because of that activation your grip gives out sooner.
An open grip is more comfortable (especially those with smaller hands), but doesn’t guarantee secure contact.
Depending on the exercise you might use one over the other!
IN-GYM WORKOUT for Wednesday 4/7/2021
10 rounds for time:
20 pushups
3 deadlifts, 60/103/145kg
Make these deadlifts heavy but doable. Double overhand until failure then you can mix your grip. Pushups don’t have to be hand-release, but it may help your pacing.
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Elbows should break outwards on the way down to keep the bar close for better barbell cycling.
CONDITIONING for Tuesday 4/6/2021
HYRULE
21-15-9 reps for time:
goblet squats
pogo burpees
3:00 rest then
15-12-9 reps for time:
goblet squats
pogo burpees
Post times to comments!
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Using your journal allows you a better understanding of your progress as well as your
IN-GYM WORKOUT for Monday 4/5/2021
EMOM x 24 minutes
a. 8/12/18 calories
b. 12 box jumps, 12/20/28”
c. 3 cleans + 1 jerk, increasing weight every round
Post heaviest CCCJ loading to your journal and the whiteboard.
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Sun salutations on a Sunday
Our NEW SCHEDULE begins tomorrow! RSVP via PushPress up to 48 hours prior to the class.
YOGA for Sunday 4/4/2021
Please RSVP via PushPress for all the Zoom meeting info!
CONDITIONING for Sunday 4/4/2021
Today you have an opportunity to test a heavy overhead -OR- front squat, depending on your abilities.
IN-GYM WORKOUT for Saturday 4/3/2021
Warmup
EMOM x 15
8-12 calorie row
5-8 dips (or bar muscle-up into dips)
8-12 kettlebell swings, any style
5-8 wall walks
8-12 pogo burpees
Workout
AMRAP in 20:00
4 (strict) pullups
8 elevated-feet pushups, 12/20/24″
12 med ball cleans, 10/20/30lbs
Rest 2 minutes then take 8 minutes to establish a heavy 3RM OHS/FS
Post workout score to whiteboard. Lifting numbers go into your journals!
High Intensity Interval Training for Saturday 4/3/2021
HIIT will be moving to Sundays beginning next week (4/11)
Gymnastics-style planks (aka high plank) in our facility mean that your elbows and knees are fully-locked out, the glutes are squeezed hard, and the shoulders are protracted.
Practicing this in isolation can transfer that skill over to all of our main barbell movements, pullups, handstands, and more.
CONDITIONING for Friday 4/2/2021
THE WINGMAN
Grab a bumper plate and it must stay on your person the entire time.
2 rounds for time:
20 devil’s press
30 pushups
40 situps
50 walking lunges
Start and end with a 470m waiter’s walk (that’s around the block for us)
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Who’s else loves Bell Ball?
The excitement/dread comes from a non-fixed target potentially swinging and moving around- no ringing, no rep!
IN-GYM WORKOUT for Thursday 4/1/2021
a. Preparation
EMOM x 15
8-12 calorie row
5-8 dips (or bar muscle-up into dips)
8-12 kettlebell swings, any style
5-8 wall walks
8-12 pogo burpees
The goal is move well through these to prep joints and movement patterns. We’re also testing basic “easy capacity” as we’re not looking to sprint or push them to their limits yet, but it should provide a nice challenge. Customize the movements and weight suggestions to have everyone feel level.
b. Metcon
for time:
60 double unders
60 DB deadlifts
60 double unders
60 DB box step-overs
60 double unders
60 burpees
60 double unders
60 calories
35:00 time limit. Rx would be 2×20/35/50+lbs DBs. How will you manage breaking down 60 reps multiple times? Post results to comments/whiteboard/your journal.
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