Saturday 11/5

SKILLS for Saturday 11/5/2022 is the CLEAN

WORKOUT for Sat 11/5

5 rounds for time:
400m run
15 burpee box jumps, 12/20/24”
21 shoulder-to-overhead, 30/45/64kg
3:00 rest

Score = total time. Post to whiteboard!

CompEx for Sat 11/5

isometric holds, midline warmup

front/back squat supersets
– 5 Nordic curls
– 5 single-leg hip bridge (:03 hold at time)

8 deadlifts @70% every 3:00 x4

for time:
6-5-4 walk walks
18-15-12 wall-facing handstand march
1:00 rest

Sprintervals!

every 4:00 x3
10/15 calorie row
15 thrusters, 20/29/43kg
8/12 calorie row

every 4:00 x2
10/15 calorie row
15 burpees over erg
8/12 calorie row

/by

Friday 11/4

WORKOUT for Friday 11/4/2022

strict press 50/5, 50/5, 60/3, 65/5, 75/5, 85/5+, then

“EMOM Lifts”
Starting with an empty bar SNATCH once every minute until a max* is found then move onto the CLEAN. Continue until a max* is found then move onto the DEADLIFT. Continue until a max is found. Ideally the bar only gets heavier, but do what you must to be successful.

*3 attempts max. Post best lifts to whiteboard.

ENGINE for Fri 11/4

Burpee/Nasal breathing ladder then

#tttTD163 (see video below)
AMRAP in 12:00
12/16 calorie row
8 burpee over rower

BODYBUILDING for Fri 11/4

3 sets
10-15 wide-grip pullups
10-15 snatch-grip shoulder press

2:00 rest

3 sets
15-20 crush-grip bent-over row
15-20 shooter pushup (or close-grip)

2:00 rest

3 sets
10-15 upright row
10-15 dips

GYMNASTICS for Fri 11/4

core, stretching, athlete’s choice

3-4 rounds
10 tempo inverted/ring row
10 tempo pushup with 6+ shoulder taps
10 KB windmills/side

2-3 rounds
:30 hang
:30 pike handstand
:30 side plank/side
20 prone snow angel (weighted?)

WATCH:

/by

Thursday 11/3

SKILLS for Thursday 11/3/2022 is the DEADLIFT

CompEx for Thurs 11/3

rowing/plank warmup, hip & shoulder prehab

EMOM x3 do 5 jump-t0-split-drill, then
every :90 x7 clean pull + clean + jerk. Sets 1-2 @70-75%, Sets 3-4 @75-78%, Sets 5-7 @78-81%

4 sets for time:
6/8 ring muscle-ups
50′ handstand walk
15/20 calories
15 HSPU
2:00 rest

single-leg strength, hamstring finisher

MOBILITY for Thurs 11/3

/by

Wednesday 11/2

WORKOUT for Wednesday 11/2/2022

every :90 x8 rounds complete the following complex for best load:
power clean + hang clean + (full) clean

(2:30 to work, 2:30 to rest)
15/20/25 calorie row
10 box jumps, 20/24/32″
2 cleans

Repeat for 5 rounds. Post heaviest cleans to whiteboard!

ENGINE for Wednesday 11/2/2022

a. kettlebell ARMOR BUILDING
b. jump roping

BODYBUILDING for Wednesday 11/2/2022

AMRAP in 8 minutes:
8+ tempo KB lat pullover
8+ clapping pushups
8+ tempo dips

AMRAP in 8 minutes:
8 weighted/strict pullups
10 KB Gorilla row

AMRAP in 8 minutes:
10 MB hip-back extensions
10 Chinese lat delt raises
10 front delt raises

LISTEN:

/by

Tuesday 11/1

SKILLS for Tuesday 11/1/2022 is the SNATCH

CompEx for Tues 11/1

nasal running warmup, shoulder prehab

EMOM x5 heaving snatch balance + snatch balance @60-70%
E:90 x4 hang power snatch + hang snatch @70-75%
EMOM x5 4 tng snatch @55-60%

AMRAP in 14:00
7 overhead squats, 57/84kg
200′ KB rack carry, 2×12/24/32kg
7 KB front squats, 2×12/24/32kg
200m run

finisher if time allows

GYMNASTICS for Tues 11/1

rotator cuff strength work, stretches

hip flexor strength work, stretches

core: obliques (dynamic, static)

E:90 x15
a. 1 strict pullup + 2 kipping pullups + 3 t2b + 1 (or more) bmu
b. 1 wall walk + 2 HSPU + 3×10′ HSW

MOBILITY for Tues 11/1

/by

Monday 10/31

WORKOUT for Halloween Monday 10/31/2022

front squats 50/5, 50/5, 60/3, 65/5, 75/5, 85/5+

for time:
50-40-30-20-10 air squats
10-20-30-40-50 ab-mat situps

(Rx+ goblet squats @5/15/25lbs)

Post time to whiteboard!

ENGINE for Mon 10/31

1:00 row for distance
:30 rest
1:00 burpee box jumps
:30 rest

Repeat for 24:00+

BODYBUILDING for Mon 10/31

complete the following superset:
20-18-16-14-12-10-8-6-4-2 bench press
10 seated DB tricep extensions

This means you start an unbroken set of 20 bench press, rack the bar and then pickup a dumbbell for 10 tri ext. If you have a partner let them do the same. Your next set would be 18 unbroken bench + 10 tri ext. Work down to 2+10. Done!

/by

Sunday 10/30

MOBILITY for Sunday 10/30/2022

/by

Saturday 10/29

SKILLS for Saturday 10/29/2022 is the SNATCH

WORKOUT for CHAMPAGNE SATURDAY 10/29

EMOM x12
a. the following complex for load: deadlift + hang clean + clean
b. hspu/strict pushup practice

then

AMRAP in 20:00
5 muscle-ups
10 thrusters
200m run

Rx = 2x 20/35/50 dumbbells. SupeRx = 2x 8/16/24kg kettlebells. Post results to whiteboard!

 

/by

Friday 10/28

Champagne Saturday tomorrow!

We’ll have some light refreshments and more for all our athletes at all of our classes to celebrate our team.

WORKOUT for Friday 10/28/2022

Strict press max, then 3 sets of 3 @80-85%, then

“CGO 12.1”
as many target burpees (6″) as possible in 7 minutes!

Post max and time to whiteboard!

ENGINE for Fri 10/28

4-5 rounds
8 devil press
20 pogo hops
20 Gorilla row
1:00 rest
8 devil press
20 pogo hops
30 alternating hammer curls
1:00 rest

BODYBUILDING for Fri 10/28

6 rounds for each exercise do :45 work, :45 rest

a1. Viper press
a2. one-arm row, heavy (alternate sides each round)

b1. BtN snatch-grip push press + hold
b2. Meadows row (alternate sides each round)

c1. wide-grip pullup negatives
c2. DB hammer curls

d1. pausing Z-press
d2. crush-grip KB RDL + bent over row

GYMNASTICS for Fri 10/28

core, stretching, handstand/headstand test

E2MOM x18
a. :30 handstand skill
b. 10+ kipping skill

LISTEN:

/by

Thursday 10/27

SKILLS for Thursday 10/27/2022 is BENCH PRESS

COMPETITIVE EXERCISE for Thurs 10/27

hip and shoulder prehab

EMOM x3 do 3-5 jump to split
E:90 x7 clean + jerk dip + jerk
– Sets 1-2 do 3 reps at 65-70%
– Sets 3-4 do 2 reps 70-75%
– Sets 5-7 do 1 rep at 75%+

for time:
20-16-12-8-4 c2b pullups
10-8-6-4-2 cleans, 43/61kg

2-3 sets
8-10 single leg squats @3111
20 tuck ups

CONDITIONING for Thurs 10/27

LISTEN:

/by