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
IN-GYM WORKOUT for Wednesday 4/21/2021
Warmup
every minute on the minute x 3 rounds
a. 5-8 pullups
b. 5-8 dips
c. 5-8 muscle snatch + deepest overhead squat
d. 5-8 burpees
e. Up to 3 CLEAN & JERKS, increasing in weight
Workout
#21point3and4
For time/15:00 limit
15 front squats, 30 toes-to-bar, 15 thrusters, 1:00 rest
15 front squats, 30 chest-to-bar pullups, 15 thrusters, 1:00 rest
15 front squats, 30 bar muscle-ups, 15 thrusters
immediately into
7 minutes to establish a max deadlift + clean + hang clean + jerk
Post score/time and weights to whiteboard.
Post-Workout
– Lower body: CHAIR STRETCH.
– Upper body: SINK STRETCH
– Extra challenge: GERMAN HANG
READ: What. A. Day (4/20/2021) – Crooked Media
WATCH:
Good luck if you’re doing #21point3and4 today!
IN-GYM WORKOUT for Saturday 3/27/2021
#21point3
for time/15:00 time cap:
15 front squats
30 toes-to-bar
15 thrusters
1:00 rest
15 front squats
30 chest-to-bar pullups
15 thrusters
1:00 rest
15 front squats
30 bar muscle-ups
15 thrusters
Immediately followed by
#21point4
establish a 1RM of the following complex in 7:00:
deadlift
clean
hang clean
jerk
Post scores to whiteboard and your journal. And submit your scores if needed!
AT-HOME WORKOUT for Saturday 3/27/2021
READ: CGO 21.3 / 21.4 Preliminary Analysis & Strategies – BTWB
WATCH:
