WORKOUT for Saturday 8/1/2020

Sunlight Shadow Boxing

Like Manny’s shadowboxing class but do it in the sun! A combination of bodyweight and shadowboxing conditioning. Get nice and sweaty in the sun (sunscreen recommended)

DROM for spine, neck, shoulders, hips, arms, wrists, elbows
10 nose-breathing burpees
10 air squats
10 push-ups
10 v-ups
10 push-ups
10 air squats
10 nose-breathing burpees
1:00 plank

Practice Movements:
– Are you Orthodox (right-hand forward) or Southpaw (left-hand forward)?
– With your muscle memory from CrossFit, utilize your hip-turn/swing to deliver power (not your shoulder or elbow) pivoting on your back foot when necessary. Flex your abs and glutes and exhale sharply with every swing. Do not fully lock out your elbow with every swing.

Slow, deliberate technique practice:
1:00 left jab
1:00 right jab
1:00 left hook
1:00 right hook
1:00 left uppercut
1:00 right uppercut
Alternate occasionally with a “low blow” where you do a half-squat then jab or hook
Stay on the balls of your feet, take a few seconds between rounds to shake it out and stay loose

10 minutes of freestyle boxing
Keep consistent for 10 minutes. If your arms are getting heavy, take 10 seconds to shake things out then get back to it!

Brisk walk for 5-10 minutes
Stretch out your shoulders and abs

READ: The Scourge of Hygiene Theater – The Atlantic

Blue Steel

CONDITIONING for Friday 7/31/2020

“Such a beautiful place it is, to be with friends. Dobby is happy to be with his friend, Harry Potter.”

Tabata glute bridges straight into tabata mountain climbers

AMRAP 10:00
10 squats
9 snatches, right
10 pushups
9 snatches, left


1:00 straddle (center)
1:00 straddle (each side)
1:00 seal stretch
1:00 doorway stretch/side

Post results to comments!

Pullup Strength Ladder (Week 5 of 12): EMOM x5 do 1-2-1 reps

READ: Seattle’s Health Care Workers: The Stories Behind the Mask – Seattle Met

Personal Training station

CONDITIONING for Thursday 7/30/2020

“I feel like I can spit fire!” -Neville Longbottom

tabata cossack squats directly into tabata broad jumps, then

2 rounds for time:
400m run
9 alternating snatches
400m run
12 HSPU (or your most difficult-but-doable push-up)
400m run
15 thrusters
2:00 rest

Post results to comments!

Pullup Strength Ladder (Week 5 of 12): E2MOM x2 do 1-2-3-2-1 reps

READ: How to Make Indoor Air Safer – FiveThirtyEight

Amanda doing everyone’s new favorite accessory lift

CONDITIONING for Wednesday 7/29/2020

“Happiness can be found in the darkest of times, if one only remembers to turn on the light.”

Tabata rotational chops then tabata scap pushups

12-11-10-9-8-7-6-5-4-3-2-1 reps for time:
Burpee rocket launchers

Post time to comments!

Pullup Strength Ladder (Week 5 of 12): EMOM x4 do 1-2-1 reps

READ: The Iron by Henry Rollins – Old Times Strongman

CONDITIONING for Tuesday 7/28/2020

“Constant vigilance!” – MAD EYE MOODY

tabata sumo squats, immediately followed by
tabata hi/lo plank

AMRAP in 3:00
20 high knees
20 mountain climbers

Rest 1:00

AMRAP in 3:00
20 butt kickers
20 bicycle crunches

Rest 1:00

AMRAP in 3:00
20 pogo hops
20 speed skaters

Post results to comments!

READ: Stop Cooking with Coconut Oil – Outside

Schedule addition! We’ll be adding another morning session on MWF so the calendar adjusts a little bit:
– 5am CompEx (was previously at 5:15am)
– 6:30am CompEx *NEW*

then the regularly-scheduled 8am Guided Training, etc.

CONDITIONING for Monday 7/27/2020

“What’s life without a little risk?” – Sirius Black

Tabata plank jacks, straight into
Tabata crunches, then

3 rounds for time:
18 v-ups
15 goblet squats
12 alternating devil’s press
9 pushups
400m run

Cooldown with

1:00 straddle center
1:00/side straddle
1:00 seal stretch
1:00/side doorway stretch

Use a medium weight (kb, db, household object, weighted backpack). Try to push it on the run portion at a speed faster than your normal jog and use the other movements as opportunities to bring the heart rate down from the run.

2:00 of high knees can substitute for running, and a devil’s press can be modified to a burpee + thruster with weighted backpack.

Post results to comments!

Pullup Strength Ladder (Week 5 of 12): EMOM x4 do 1-2-1 pullups


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CONDITIONING for Sunday 7/26/2020

The Somewhat Strange Parentals


Today is a light day so athletes can enjoy the day. Take the runs easy and push during the movement portion.


  • 4 x 10 Leg Swings
  • 20 Air Squats, nose breathing only
  • 10 Lunges/leg, nose breathing only
  • 3min DROM


  • 1 Block run – starting with 20 Double Rock Launchers
  • 1 Block run – starting with 100m sprint
  • 1 Block run – starting with 1:00 squat hold
  • 1 Block run – starting with 100m lunges

Indoor: Sub out the Run for 2:30 of any cardio. Sub the Sprint for 0:15 sprint of that cardio movement.


  • 1:00 Pigeon/side
  • 1:00 Sitting Quad Stretch/side
  • 1:00 Elevated Single Leg Hip Flexor/side

READ: The Get Strong or Die Trying Burpee Breath Workout – The Run Experience

WORKOUT for Saturday 7/25/2020


3 Rounds (Ted)

  • 1:00 Double Pushup Burpee Rocket Launchers
  • 1:00 High Knee Sprint Holds

2 Rounds (Tedd)

1 Round (Teddy)

Post results to comments!

READ: Cheap and Simple Ways to Make Your Clothes Feel New Again – Wirecutter
WATCH: Premieres at 10am!

CONDITIONING for Friday 7/24/2020

Fleebus and Gluteus Cranial

EMOM 5:00 (Feebus)

  • 40 L + R Fast Feet
    • L + R = 1 rep
    • Jumping Jacks until 0:15 left on EMOM

~ Then immediately into

AMRAP 5:00 (Gluteus Cranial)

Then immediately into

For Time (Wornholio)


  • 1:00 Pigeon/side
  • 1:00 Bent Over Overhead Through the Window
  • 1:00 Elevated Single Leg Hip Flexor/side
  • 1:00 Seated Quad Stretch

Post results to comments!

READ: How Seattle’s NHL Team Became the Kraken – ESPN


CONDITIONING for Thursday 7/23/2020

AbsorbantRob RectangleTrousers: Episode 700

100 Speed Skaters
100 Semi Circle Mountain Climbers (L+R = 1)
100 Crunches
100 Bird Dogs (50 left, 50 right)
100 Batwings
100 Plank Jacks
100 Arm Sprint in Lunge Position (50 on left leg then 50 on right leg)


1:00 Seal
1:00 Pigeon/side
1:00 Rear Elevated Single Leg Hip Flexor/side
1:00 Bent Over Overhead Through the Window
1:00 Seal

Pullup Strength Ladder (Week 4 of 12): E2MOM x2 do 1-2-3-2-1 reps

READ: 8 Steps to Great Bench Technique – JTS