WORKOUT for Friday 11/19/2021
Build to a heavy BELLA COMPLEX
every minute on the minute for 10 minutes:
a. 10 hang power cleans, 25/40kg
b. 12 thrusters
Every 5:00 for 25:00 row 500m. Your score is your slowest 500m.
READ: Mat Fraser and the Buttery Bros Go Full Bodybuilder For a Back and Bicep Gym Day – BarBend
SKILLS for Thursday 11/18/2021 is the CLEAN
CONDITIONING for Thursday 11/18/2021
A proper one-arm lockout overhead means that the arm is stacked directly over the shoulder.
WORKOUT for Wednesday 11/17/2021
invert (hand balancing, still rings) warmups, then
5 rounds for time:
20 dumbbell snatch, 35/50lbs
30 burpees
front squats 10 sets of 3 (at 65-80% for speed)
Post times to whiteboard!
WATCH:
CONDITIONING for Tuesday 11/16/2021
READ: Last Year’s Record-Breaking Power Outages Are a Red Flag for Public Health – The Verge
A correctly-done knees-to-elbows where, YOU GUESSED IT, the knees touch the actual elbows
WORKOUT for Monday 11/15/2021
for time:
50 dumbbell hang power snatch, 35/50lbs
50 knees-to-elbows
50 dumbbell overhead squats
50 chest-to-bar pullups
50 perfectly-vertical dumbbell swings
50 dips
50 Devil’s presses
50 calorie row
Post times to whiteboard!
WATCH:
Join us at 10am on Zoom for YOGA with IVAN.MVMT!
RSVP via PushPress for meeting room info and get flexy.
HIIT for Sunday 11/14/2021
WORKOUT for Friday 11/12/2021
Championship FIGHT GONE BAD
5 rounds for max total reps:
1:00 max wall ball, 14/20lbs
1:00 max double kettlebell sumo deadlift high pull, 2×12/16kg
1:00 max box jumps, 20″
1:00 max dumbbell push press, 2×20/35lbs
1:00 max calorie row
1:00 rest
Post scores to whiteboard!
WATCH:
SKILLS for Thursday 11/11/2021: SNATCH
HIIT for Thursday 11/11/2021
READ: I Tried 12 Famous Red Sauces, and the Major Brands Couldn’t Compete With the Specialty Jars – Insiders
WORKOUT for Wednesday 11/10/2021
complete as much as possible in 6:1, 6:1, 6:1, 7 minute intervals:
10 DB Devil’s press, 2×20/35lbs
20 DB burpee
30 DB hang power clean
400m run
500m row
Post scores to whiteboard!
WATCH: #Desklife
HIGH INTENSITY INTERVAL TRAINING for Tuesday 11/9/2021
READ: The Easiest Tangy Cucumber Salad – TheKitchn
