PARTNER WORKOUT for Saturday 10/9/2021

max burpees in 10 minutes (only one person working at a time)

immediately into 12 minutes to establish max weight in the following complex:

deadlift + clean + hang clean + jerk

Score = total burpees + total kgs lifted between both partners. Post scores to journals!

WATCH: Today’s complex is the same as #21point4

CONDITIONING for Thursday 10/7/2021

Attending this Saturday’s 10am workout will end with some libations in celebration of National Coming Out Day on Monday!

WATCH: After yesterday’s conversations about sissy squats and limbo…

WORKOUT for Wednesday 10/6/2021

5 rounds for time:
10 alternating DB press
10 DB burpees
10 DB squats

Rx = 2×35/50lbs

Post times to whiteboard!

WATCH:

CONDITIONING for Tuesday 10/5/2021

READ: Revenge Bedtime Procrastination – Culture Study

In a proper kip (and beat kips) we can see the body hit a global arch by using the rig’s post as a plumb line. The sequence for any hanging kipping motion would be hang > arch > hollow > hip crease > hip extension > rep.

WORKOUT for Monday 10/4/2021

Wall walks, inverted still ring skills, beat kip progressions

deadlift 6 sets of 5 reps (50/5, 65/5, 75/5, 85/5, 85/5, 85/5+)

for time:
120 double unders
60 kettlebell swings
30 pogo burpees
60 pistols, alternating
120 double unders

Post time to whiteboard!

READ: On Reverse Hypers – Westside Barbell

Join us at 10am for YOGA with IVAN.MVMT when you RSVP via PushPress for meeting room info.

CONDITIONING for Sunday 10/3/2021

WORKOUT for Saturday 10/2/2021

Front squat 6 sets of 5 reps (50/5, 65/5, 75/5, 85/5, 85/5, 85/5+)
*3 tag jumps, (12” above reach) between each set

12-9-6 reps for time:
(strict) handstand pushups
cluster (squat clean thruster), 35/60kg

5:00 rest, then

9-6-3 reps for time:
(strict) handstand pushups
cluster (squat clean thruster), 50/80kg

Post times to whiteboard!

WATCH/LISTEN:

WORKOUT for Friday 10/1/2021

hip extensions/reverse hypers, dips, and the bicep opener compex

every 2 minutes on the minute x 5 sets:
snatch + 2 overhead squats

5-6 rounds:
35/50 calorie row
3-4 (full) snatch, 80%+
2:00 rest

Post results to your journal!

READ: Running For Beginners: A Guide to Building Confidence & Keeping Routine – BOX ROX

WORKOUT for Wednesday 9/29/2021

knee and ankle bulletproofing then

every minute on the minute for 15 minutes:
a. 4 muscle-ups
b. 8 cleans, 40/64kg
c. 12 box jumps, 24/32”

Finish it off with 50 target jumps for time (12” above reach, switching sides halfway). Post results to journal!

READ: Podium Nutrition (by Mat Fraser and the Buttery Bros) Lands Exclusive Distribution Deal with GNC – MCU