Elbows should break outwards on the way down to keep the bar close for better barbell cycling.
CONDITIONING for Tuesday 4/6/2021
HYRULE
21-15-9 reps for time:
goblet squats
pogo burpees
3:00 rest then
15-12-9 reps for time:
goblet squats
pogo burpees
Post times to comments!
READ: 9 Healthy, Frozen Bulk Foods That Save Families Money – US Foods
WATCH:
Using your journal allows you a better understanding of your progress as well as your
IN-GYM WORKOUT for Monday 4/5/2021
EMOM x 24 minutes
a. 8/12/18 calories
b. 12 box jumps, 12/20/28”
c. 3 cleans + 1 jerk, increasing weight every round
Post heaviest CCCJ loading to your journal and the whiteboard.
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WATCH:
Sun salutations on a Sunday
Our NEW SCHEDULE begins tomorrow! RSVP via PushPress up to 48 hours prior to the class.
YOGA for Sunday 4/4/2021
Please RSVP via PushPress for all the Zoom meeting info!
CONDITIONING for Sunday 4/4/2021
Today you have an opportunity to test a heavy overhead -OR- front squat, depending on your abilities.
IN-GYM WORKOUT for Saturday 4/3/2021
Warmup
EMOM x 15
8-12 calorie row
5-8 dips (or bar muscle-up into dips)
8-12 kettlebell swings, any style
5-8 wall walks
8-12 pogo burpees
Workout
AMRAP in 20:00
4 (strict) pullups
8 elevated-feet pushups, 12/20/24″
12 med ball cleans, 10/20/30lbs
Rest 2 minutes then take 8 minutes to establish a heavy 3RM OHS/FS
Post workout score to whiteboard. Lifting numbers go into your journals!
High Intensity Interval Training for Saturday 4/3/2021
HIIT will be moving to Sundays beginning next week (4/11)
Gymnastics-style planks (aka high plank) in our facility mean that your elbows and knees are fully-locked out, the glutes are squeezed hard, and the shoulders are protracted.
Practicing this in isolation can transfer that skill over to all of our main barbell movements, pullups, handstands, and more.
CONDITIONING for Friday 4/2/2021
THE WINGMAN
Grab a bumper plate and it must stay on your person the entire time.
2 rounds for time:
20 devil’s press
30 pushups
40 situps
50 walking lunges
Start and end with a 470m waiter’s walk (that’s around the block for us)
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WATCH:
Who’s else loves Bell Ball?
The excitement/dread comes from a non-fixed target potentially swinging and moving around- no ringing, no rep!
IN-GYM WORKOUT for Thursday 4/1/2021
a. Preparation
EMOM x 15
8-12 calorie row
5-8 dips (or bar muscle-up into dips)
8-12 kettlebell swings, any style
5-8 wall walks
8-12 pogo burpees
The goal is move well through these to prep joints and movement patterns. We’re also testing basic “easy capacity” as we’re not looking to sprint or push them to their limits yet, but it should provide a nice challenge. Customize the movements and weight suggestions to have everyone feel level.
b. Metcon
for time:
60 double unders
60 DB deadlifts
60 double unders
60 DB box step-overs
60 double unders
60 burpees
60 double unders
60 calories
35:00 time limit. Rx would be 2×20/35/50+lbs DBs. How will you manage breaking down 60 reps multiple times? Post results to comments/whiteboard/your journal.
READ: When Men Started Obsessing Over Six-Packs – The Conversation
WATCH:
Were you able to cycle your shoulder-to-overhead better with yesterday’s sprint sets?
CONDITIONING for Wednesday 3/31/2021
ODIN
AMRAP in 25:00
12 devil’s presses
24 dumbbell step-ups
12 pogo burpees
Suggested Rx: 2×50/35/20lbs dumbbells, 20″ box. Modify to alternating sides if you only have a single dumbbell or kettlebell, front lunges instead of step-ups if you don’t have access to a large step. Post results to comments/your journal!
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WATCH:
Congrats to Aimee for hitting the 1750 level of WODclub!
Every single workout written in her journal, too!
IN-GYM WORKOUT for Tuesday 3/30/2021
WARMUP
EMOM x 15
8-12 calorie row
5-8 dips (or bar muscle-up into your straight-bar dips)
8-12 kettlebell swings, any style
5-8 wall walks
8-12 pogo burpees
Adjust your numbers as needed and make sure you get some rest before rotating.
METCON
10 rounds for time:
10/15/20 calorie sprint
1:00 rest
7 power jerks, 35/55/75kg
1:00 rest
Today’s workout should allow you the opportunity for FULL-OUT SPRINTS each time. The first element would be on a machine like the rower or an air bike (I’d prefer the bike, but we only have three available) where you can go full send without worrying about technique. The second element requires strength and coordination with a barbell (or dumbbells), which should also be heavy but doable. You’d be reaching to finish the set without breaking. With all of the rests programmed in here this should take about 30 minutes.
Post the time for each round to your journal. Fastest time to the whiteboard!
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WATCH:
Anyone else miss the burpee complex?
CONDITIONING for Monday 3/29/2021
JITTERS
AMRAP in 20:00
14 hang med ball cleans
14 plank drags
14 toe taps
14 russian twists
Try to maintain the same time for each round and have a pace that’s “reaching”. If you don’t have a medicine ball, use something that’s weighted like a backpack
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WATCH:
Join us for YOGA with IVAN.MVMT at 10am on Zoom.
RSVP via PushPress for meeting info
AT-HOME RECOVERY for Sunday 3/28/2021
for 20 minutes at a conversational pace:
10m/30′ lateral shuffle, each direction
8 one-arm row/side
20 lateral step-overs
5 turkish situps/side
For the lateral shuffle just move around your space for no more than :15 then reverse the direction. I would load up a bag/backpack and you can use that for both the one-arm row AND turkish situp. Finally for the lateral step-over you can just use a chair if you don’t have a broom/pipe/stick/band you can setup. The goal is to challenge the control and flexibility of the hip actively so do what must be done.
Congrats to all of those who participated in the workouts of the past 3 weeks. We’ll be retesting these in over a month to see if we can make some improvements on the skills, stamina, and conditioning in regards to all these tested elements!
SUNDAY READ: 8 At-Home Workouts with Air Squats – BOXROX
