Join us at 10am for YOGA with IVAN.MVMT (because you know you need it)
RSVP via PushPress for meeting room info.
CONDITIONING for Sunday 8/29/2021
READ: The Death-Defying, Life-Changing Power of Resilience – Men’s Health
A mixed grip can prevent the bar from “slipping” out of your hands, but it’s a temporarily solution to a weak grip.
WORKOUT for Saturday 8/28/2021
10 kettlebell swings every minute on the minute for 10 minutes, then
5 rounds for time:
15 pullups
30 hand-release pushups
45 situps
Post time to whiteboard!
WATCH:
Does the end of your stroke look similar to this?
It should.
WORKOUT for Friday 8/27/2021
front squat 5-5-3-1-1-1, then
5 rounds for max reps:
1:00 dumbbell snatch, 35/50lbs
1:00 dumbbell overhead squat, 35/50lbs
1:00 calorie row
1:00 rest
If you have a 1RM front squat then try to use these percentages: 50/5, 75/5, 85/3, 95/1 (2), 95/1+
Post score to whiteboard!
WATCH:
CONDITIONING for Thursday 8/26/2021
READ: Macronutrients vs Micronutrients – The Differences Explained – BarBend
Join us for CORE class in-person or online every Monday, Wednesday, and Friday at 12:30pm.
RSVP via PushPress for meeting room info if you’re joining virtually.
WORKOUT for Wednesday 8/25/2021
snatch 50-60-70-80-90 (3) then
every minute on the minute for 15:00
a. 4 muscle-ups
b. 8 jerks, 50/70kg
c. 12 box jumps, 24/30”
Post heaviest snatch to whiteboard!
WATCH:
CONDITIONING for Tuesday 8/24/2021
LISTEN: Aspirin: The Wonder Drug – Stuff You Should Know Podcast
See how the new indoor mask mandate affects our gym in the link below!
WORKOUT for Monday 8/23/2021
establish a 3RM back squat in 13 minutes, then
10 rounds for time:
3 ground-to-overhead, 43/61kg
3 bar-facing burpees
Post time to whiteboards!
READ: Indoor Mask Mandate – Foundation Gym
Join us at 10am on Zoom for YOGA with IVAN.MVMT when you RSVP via PushPress for meeting room info.
CONDITIONING for Sunday 8/22/2021
READ: Zone, Paleo, Vegan, Macro Counting, Intuitive Eating: 12 Years of Nutrition with Sam Briggs – Morning Chalk Up
WORKOUT for Saturday 8/21/2021
Every :90 hang clean x 7 rounds:
50-60-70-80-90 (3)
AMRAP in 10:00
15/12 calorie row
20 burpee over rower
25 slam ball, 20/30lbs
then
AMRAP in 5:00
9/12 calorie row
12 burpee over rower
15 slam ball, 20/30lbs
Each AMRAP is scored separately. Post scores to whiteboard!
WATCH:
WORKOUT for Friday 8/20/2021
for time:
300 double unders
200 hand-release pushups
100 single-leg squats
then plenty of time for post-workout mobility! Post times to whiteboard.
READ: Positivity vs The Process – WODprep
WATCH: Single-Leg Squat Progressions
CrossFit Links
