Join us for our regular Sunday double header: HIIT (video below) at 9am and then join us on Zoom for Yoga with IVAN.MVMT at 10am!
RSVP via PushPress for meeting info.
HIGH INTENSITY INTERVAL TRAINING for Sunday 4/25/2021
IN-GYM WORKOUT for Saturday 4/24/2021
Warmup
EMOM x 15
a. 5-8 calorie sprint
b. 5-8 pullups (work into kipping skills)
c. 5-8 dips (or bar/ring muscle-up into dips)
d. 5-8 pogo burpee
e. Up to SNATCH PULL + SNATCH x3, increasing in weight each round
Conditioning
AMRAP in 20 minutes:
5 toes-to-bar
10 hang power snatch, 20/35/50kg
20 box jumps, 12/20/24”
Then 5 attempts at a heavy 3-rep snatch-grip deadlift
Post-Workout
– Lower body: CHAIR STRETCH
– Upper body: SINK STRETCH
– Extra challenge: German hang
READ: How Exercise Improves Your Sleep – PerformaSleep
WATCH:
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In chest-to-bar pullups focus on pulling the elbows back after reaching hip extension, or the straight-body position you see here.
Notice the elbows go through the body, legs locked, ankles together, chest up and chin up.
IN-GYM WORKOUT for Friday 4/23/2021
Warmup
every minute on the minute x 3 rounds
a. 5-8 calorie sprint
b. 5-8 pullups
c. 5-8 dips
d. Up to 3 CLEAN & JERKS, increasing in weight
Conditioning
every :30 for 15 minutes:
2 pullups
4 pushups
6 MB squats
then
for time:
1000m row
50 alt pistols (depth step-up)
15 muscle-ups OR 30 jumping c2b
Post time to whiteboard!
READ: Peloton Treadmill Accidents Spark Push to Change Product Safety Law – The Verge
WATCH:
#tbt to when the AM crew came MATCHING in Seattle shades: grey, blue, and black
CONDITIONING for Thursday 4/22/2021
for time:
50-40-30-20-10 double unders
25-20-15-10-5 sumo deadlift high pulls
NO EQUIPMENT? NO PROBLEM!
for time:
50-40-30-20-10 jumping jacks
25-20-15-10-5 sumo deadlift high pulls using a bag/backpack
QUIET NEIGHBOR VERSION
for time:
50-40-30-20-10 calf raises (weighted = Rx+)
25-20-15-10-5 sumo deadlift high pulls using a bag/backpack
8:00 time cap. Share your time to the comments! We’ll take you through some lower leg prep, the workout, then a cool down. Post results to comments!
READ: How to Not Suck at MURPH – Eo3 Fitness
WATCH:
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:
Who enjoyed yesterday’s retest (“KRONOS”) and test (100 snatches)? We’ll see if we can’t get your comfort with that dumbbell up in this upcoming cycle.
CONDITIONING for Tuesday 4/20/2021
SINDRI
max reps in 10:00
10 deadlifts
20 pushups
30 Russian twists
Post score to comments!
READ: The 10 Best CrossFit Games Battles of All Time – BarBend
WATCH:
Who else is excited for another go-around with these burpee box jump overs?
IN-GYM WORKOUT for Monday 4/19/2021
Warmup
every minute on the minute x 15 complete
a. 5-8 pullups (work into kipping skills)
b. 5-8 dips (or bar/ring muscle-up into dips)
c. 5-8 complexes of a clean + front squat + s2o
d. 5-8 burpee
e. Up to 3 SNATCHES, increasing in weight
Goal here is to get some technical practice on these skills and to feel some intensity with the barbell.
Metcon
“KRONOS”
for total overall time complete 100 burpee box jumps overs (12/20/28”) in a 1:00 work, 1:00 rest format.
22:00 limit. Immediately into
100 alternating DB snatches (20/35/50lbs) for time
Post both TIMES to whiteboard (Ex: 16:32 / 18:52)
READ: Mat Fraser, The Buttery Bros Team Up For New Supplement Company – Morning Chalk Up
WATCH: At-Home Kettlebell Workout, premiering at 6pm PST
Join us after the 9am premiere of HIIT for yoga with IVAN.MVMT at 10am on Zoom. RSVP via PushPress for meeting info.
HIGH INTENSITY INTERVAL TRAINING for Sunday 4/18/2021
While the normal standard for the pullup is ‘chin higher than hands’, it’s better to train chest-to-bar to build a better strength and stamina buffer.
This will be all too important when we get to MURPH in May.
IN-GYM WORKOUT for Saturday 4/17/2021
LYNNE
5 rounds for max total reps
Max-rep bench press, .7BW/BW
Max-rep pullups
Each round should be scored in your journal. Post total bench press reps/total pullups.
READ: Regular Exercise May Help Protect Against Severe Covid – NY Times
WATCH:
IN-GYM WORKOUT for Friday 4/16/2021
Warm Up
– Row 1:00 at each stroke rate: 16/24/32/24/16. It’s not about moving slower, it’s about resting between strokes longer.
– Dislocates to wait for rest of the group
– Junk Yard Dog warmup
– 50 slam ball or pullups or hang squat clean with MB
MetCon
70 strict presses for time
– 15/30/45kg
– every break do 5 burpees-over-bar
Once completed move immediately into 10 sets of 10 reps of perfectly-vertical kettlebell swings
Post TIME to whiteboard.
READ: Your Burnout Is Unique. Your Recovery Will Be, Too. – HBR
WATCH:
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