Friday 10/7

WORKOUT for Friday 10/7/2022

deadlift progressions (Week 7):
2×15 thrusters, empty bar then loaded
2×10 RDL, building in weight
3×5 tempo deadlifts (5-count up, 5-count hold, 5-count negative), building in weight
3×5 banded deadlift
3×5-rep max for the day

Double overhand, no hook grip. Straps okay. Then

“KELLY”

5 rounds for time:
400m run
30 box jumps, 12/20/24″
30 wall ball, 8/14/20lbs to 9/9/10′

30:00 cap. Post time to whiteboard!

ENGINE for Fri 10/7

:50 work, :10 rest
– double kettlebell shoulder-to-overhead
– knees-to-elbows
– double pushup burpee
– ab-mat situp
– support on rings

BODYBUILDING for Fri 10/7

4 rounds
25 DB dinner curls
25 banded lat pulldown

4 rounds
25 DB incline curls
25 half pullups

4 rounds
25 drop & catch curls
25 push press

GYMNASTICS for Fri 10/7

for 12:00 complete 4 knees-to-elbows + 3 toes-to-bar + 1 pullover every minute on the minute

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Thursday 10/6

SKILLS for Thursday 10/6/2022 is the SQUAT

MOBILITY for Thurs 10/6

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Wednesday 10/5

*NOTE*: This Saturday our building’s water will be shut off for maintenance meaning you should bring your own water and USE THE BATHROOM BEFORE ARRIVING!

Thanks!

WORKOUT for Wednesday 10/5/2022

AMRAP in 20 minutes:
10 double dumbbell burpee deadlifts
25m farmer’s carry
10 single dumbbell hang squat snatch
25m farmer’s carry

ENGINE for Wed 10/5

Task-Priority FGB

3 rounds for time:
20 wall ball, light
20 SDHP, light-medium
20 box jumps, medium
20 push press, light-medium
20 calorie row

Goal is unbroken sets, but take one break if absolutely necessary.

BODYBUILDING for Wed 10/5

3 sets
8 tempo HSPU negatives
16 bumper Z-press
1:00 rest

4 sets
8 DB bench press
16 wide-grip pushups
:45 rest

5 sets
8+ weighted dips (use a DB or MB)
max bodyweight dips
rest as needed

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Tuesday 10/4

SKILLS for Tuesday 10/4/2022 is the CLEAN

Gymnastics for Tues 10/4

core work, bar muscle-up drills

12 rounds of 5 tempo HSPU negatives + 6 seated box jumps

5:00 plank

MOBILITY for Tues 10/4

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Monday 10/3

WORKOUT for Monday 10/3/2022

for max total reps:
5:00-3:00-1:00 intervals of
double unders
KB clean & jerks, 8/16/24kg

Ideally each kettlebell interval is done unbroken. Score = total reps. Post score to whiteboard!

ENGINE for Mon 10/3

Every 3:00 for 7 rounds
400m run
12 chest-to-bar pullups

Adjust hanging work to average less-than-2:30 per round.

BODYBUILDING for Mon 10/3

2 sets:
20 hang muscle clean
30 chinups
40 DB row
50 bicep curls

WATCH:

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Sunday 10/2

MOBILITY for Sunday 10/2/2022

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Saturday 10/1

SKILLS for Saturday 10/1/2022 is the CLEAN

WORKOUT for Sat 10/1

for time:
1200 run
63 perfectly-vertical kettlebell swing, 12/16/24kg
36 pullups
800m run
48 perfectly-vertical kettlebell swing
24 chest-to-bar pullups
400m run
24 perfectly-vertical kettlebell swing
12 bar muscle-ups

Score = time, 40 min cap.

CompEx for Sat 10/1

nasal breathing, suitcase carries, sumo deadlift, etc

EMOMx3 do 2 clean above-the-knee pulls + clean + jerk
E:90×8 do 2 clean & jerk @ 65-85%

front squats or deadlifts

EMOM x 27
a. 15 calorie row or 10 calorie bike
b. 5+ Devil’s press
c. 30 double unders

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Friday 9/30

WORKOUT for Friday 9/30/2022

“FRAN”
21-15-9 reps for time:
thruster, 20/29/43kg
pullups

-OR-

“#18point5”
3-6-9-12-etc
chest-to-bar pullups
thrusters, 20/29/43kg

Post scores to whiteboard!

ENGINE for Fri 9/30

“GHOST”

6 rounds for max total reps:
1:00 calorie row
1:00 burpee
1:00 double under
1:00 rest

BODYBUILDING for Fri 9/30

3 minutes max kettlebell floor press

8 sets of 8+ reps
– Viper press
– Barbell lat pullover
– JM press
– DB cheat hammer curls
– thruster

GYMNASTICS for Fri 9/30

Every minute on the minute complete 2+ bar muscle-ups + 6 toes-to-bar for total 12 sets

 

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Thurs 9/29

SKILLS for Thursday 9/29/2022 is the DEADLIFT

CompEx for Thurs 9/29

cardio, banded squats, wall slides, deep squats

5 sets of 2 tempo back squats (32X1)

5 sets of snatch lift-off + snatch @ 75, 78, 81, 84, 86%
4 sets of snatch @ 88, 90, 92, 94%

for time:
30/40 calorie row
100′ handstand walk/10 wall walks
10 bar muscle-ups
(3:00 rest)
2 rounds for time:
15/20 calorie row
50′ handstand walk/5 wall walks
5 bar muscle-ups

finishers

Mobility for Thurs 9/29

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Wednesday 9/28

WORKOUT for Wednesday 9/28/2022

as many reps as possible in 14 minutes:
200m run
4 bar muscle-ups
6 dumbbell (squat) snatches, 20/35/50lbs

Score is total reps completed (runs don’t count as any reps).

ENGINE for Wed 9/28

2:00 stations, :30 rest
– prowler push/pull
– single DB Devil’s press
– double KB shoulder-to-overhead

Repeat for three rounds

BODYBUILDING for Wed 9/28

50 banded pull aparts, 50 banded good mornings, 50 banded hammer curls
2×10 bent over row
2×12 cheat DB curls
2×16 Gorilla row
2×20 tall muscle snatch
2×21’s barbell bicep curl
2×24 twisting Zottman curl

READ: Slow Cooker Korean Short Ribs – Nom Nom Paleo

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