SKILLS for the Tuesday 6/28/2022 is the SQUAT
GYMNASTICS for Tuesday 6/28
PNF stretching, still ring work, false-grip strength, headstand intervals
CONDITIONING for Tuesday 6/28
F*CK BANS ACTION PLAN – Vote Save America
WORKOUT for Monday 6/27/2022
4 rounds for time:
15 push jerks, 29/43/61kg
50 air squats
No push presses, no power jerks, no split jerks. Dip/drive/drop with the feet in the same position the entire time.
Post time to whiteboard.
WATCH:
Join us at 10am for YOGA with IVAN.MVMT when you RSVP via PushPress for meeting room info. Come stretch and flow and relax.
CONDITIONING for Sunday 6/26/2022
SKILLS for Saturday 6/25/2022 is the SQUAT
PARTNER WORKOUT for Saturday 6/25
for time:
100 burpees
200 air squats
3000m row
400m partner run
50 Devil’s press, 2×20/35/50lbs
You can choose the order of exercises! One athlete working at a time, other than the PARTNER 400m run. Post time to whiteboard.
WORKOUT for Friday 6/24/2022
Novice/Intermediate
for time:
45 deadlifts, 2×12/16kg KBs or 2×20/35lbs DBs
90′ bear crawl (15′ intervals)
45 box jump overs, 12/20″
60 hanging leg raise
45 box jump overs, 12/20″
90′ bear crawl
45 deadlifts
Rx
for time:
45 deadlifts, 2×16/24kg KBs or 2×35/50lbs DBs
90′ HS walk (15′ intervals)
45 box jump overs, 20/24″
60 toes-to-bar
45 box jump overs, 20/24″
90′ HS walk
45 deadlifts
30:00 cap. Post time to whiteboard!
WATCH:
SKILLS for Thursday 6/23/2022 is the CLEAN
CompEx for Thursday 6/23
barbell warmup, snatch complex, handstand/run conditioning, midline strength
CONDITIONING for Thursday 6/23
WORKOUT for Wednesday 6/22/2022
for time:
1km run
2k row
300 double unders
1km run
This is not a mistake. Goal is to RETEST last Friday if you were present. If you cannot do double unders, do 450 single unders. We can adapt this workout for your needs if necessary.
Post results to whiteboard!
WATCH:
SKILLS for Summer Solstice Tuesday 6/21/2022 is the DEADLIFT
CompEx for Tuesday 6/21
barbell warmup, clean complex, double under/odd object carry, shoulder finishers
CONDITIONING for Tuesday 6/21
How long do you stay on or over the barbell during your pulling phase?
WORKOUT for Monday 6/20/2022
a.) every minute on the minute up to 12 minutes build to a heavy clean & jerk without missing, then
b.) GRACE protocol
30 clean & jerks for time, using 70% of Part A
Post time to whiteboard. Compare to .
WATCH:
YOGA for Sunday 6/19/2022
CrossFit Links
