WORKOUT for Wednesday 9/7/2022
E5MOM for 30 minutes complete a 500m row
Score = slowest round. HS/HSPU practice during rests.
ENGINE for Wed 9/7
1:00 pike box walk
1:00 single leg squats
1:00 burpee box jump, high
Repeat for five rounds. Finish with 2:00 max calorie Echo
BODYBUILDING for Wed 9/7
30-20-10 reps of
DB SDHP
DB hang power clean
DB shrug
4-5 rounds
10 Pendlay rows
10 DB curls
REPRESENT: Persistence Athletics (Belltown) Hosts the Army Fitness Test Competition this Friday!
SKILLS for Tuesday 9/5/2022 is the PRESS
GYMNASTICS for Tues 9/5
every minute for 9 minutes: 3 strict pullups + 5 kipping pullups
3 rounds
:30/side side plank
12 alternating deadbug
12 alternating quadruped bird dog
CONDITIONING for Tues 9/5
WORKOUT for Monday 9/5/2022
for time:
60 pushups
40 dumbbell hang clean & jerk
20 squats
(1:00 rest)
60 squats
40 pushups
20 dumbbell hang clean & jerk
(1:00 rest)
60 dumbbell hang clean & jerk
40 squats
20 pushups
Rx = 20/35/50lbs. Cap is 20:00. Compare to 7/13/2022. Post time/score to whiteboard!
MOBILITY for Sunday 9/4/2022
SKILLS for Saturday 9/3/2022 is the PRESS/PUSH PRESS/JERK
WORKOUT for Saturday 9/3/2022
YGIG AMRAP in 30:00
1 power clean
3 jerks
5 deadlifts
7 pushups
Rx = 29/43/61kg. Score = total reps completed (16/round)
READ: Army Fitness Test Competition in Belltown!
ATTENTION!
Have a great holiday weekend- stay hydrated and wear sunblock! We will be running a Holiday Schedule this coming Monday so be aware if you’re planning to workout.
WORKOUT for Friday 9/2/2022
“ANDI”
for time:
100 hang power snatch
100 push press
100 sumo deadlift high pull
100 front squats
Rx = 15/20/30kg. Post times to whiteboard.
ENGINE for Fri 9/2
5 rounds x 2:30 on, 2:30 off
6 DB burpee box step-overs
10 pausing dips
max calorie row
BODYBUILDING for Fri 9/2
every :30 do 10-15 power kettlebell swings for 6:00
3-4 rounds:
20 weighted hip extensions
5 seated box jumps
3×20 RDL
3×20 Sumo RDL
3×20 Dimel deadlift
GYMNASTICS for Fri 9/2
every minute for 12:00
– 5 tempo negative SHSPU
– 6 depth jumps/senders
4 rounds of 20 tuck to pike compression + 14 weighted twists + 8 alternating dead bugs
SKILLS for Thursday 9/1/2022 is the SQUAT
CompEx AM for Thurs 9/1
A. Warmup flow (cardio/banded squats/cardio/wall slides/cardio/DEEP squats)
B. 5×2 tempo squats
C. snatch progressions, 8 sets building
CompEx PM for Thurs 9/1
A. EMOM x 20:00
(even) 20-35 UB double unders
(odd) 9 deadlifts + 6 hang power cleans + 3 push jerks, building in weight
B. for 5 total cycles
2:30 on, 2:30 off
10/15/20 calories
20 box jump overs
max chest-to-bar pullups
C. for time
35 thrusters
25 power clean & jerks
15 overhead squats
25 power snatches
35 thrusters
Rx = 20/35/50kg
WORKOUT for Wednesday 8/31/2022
for time:
21-18-15-12-9-6-3 toes-to-bar
20m overhead walking lunge, 5/15/25kg
Post time to whiteboard!
ENGINE for Wed 8/31
AMRAP in 15:00
15 sandbag step-down
15 sandbag step-down, other leg
200m sandbag run
then 5:00 double kettlebell clean & jerk
BODYBUILDING for Wed 8/31
15+ scap rows
15+ chest-supported row
15+ bicep curls
2:00 rest. Repeat 3-4 times
20 v-ups
20 alternating v-ups
20 reverse crunches
1:00 superman. Repeat 3-4 times
READ: CrossFit Photographers Share Their Favorite Images From the 2022 Games – MCU
SKILLS for Tuesday 8/30/2022 is the CLEAN
Gymnastics for Tues 8/30
EMOM x 12:00
4 k2e + 3 t2b + 2/1 pullover
Mobility for Tues 8/30
WORKOUT for Monday 8/29/2022
AMRAP in 7:00
800m run and in the remaining time max cleans, 20/40/60kg
AMRAP in 7:00
800m run and in the remaining time max jerks, 20/40/60kg
AMRAP in 7:00
800m run and in the remaining time max clean & jerks, 20/40/60kg
Post total reps completed to whiteboard!
READ: How to Do Weightlifting Once Per Week and Make It Count – BarBend
