Saturday 10/1

SKILLS for Saturday 10/1/2022 is the CLEAN

WORKOUT for Sat 10/1

for time:
1200 run
63 perfectly-vertical kettlebell swing, 12/16/24kg
36 pullups
800m run
48 perfectly-vertical kettlebell swing
24 chest-to-bar pullups
400m run
24 perfectly-vertical kettlebell swing
12 bar muscle-ups

Score = time, 40 min cap.

CompEx for Sat 10/1

nasal breathing, suitcase carries, sumo deadlift, etc

EMOMx3 do 2 clean above-the-knee pulls + clean + jerk
E:90×8 do 2 clean & jerk @ 65-85%

front squats or deadlifts

EMOM x 27
a. 15 calorie row or 10 calorie bike
b. 5+ Devil’s press
c. 30 double unders

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Friday 9/30

WORKOUT for Friday 9/30/2022

“FRAN”
21-15-9 reps for time:
thruster, 20/29/43kg
pullups

-OR-

“#18point5”
3-6-9-12-etc
chest-to-bar pullups
thrusters, 20/29/43kg

Post scores to whiteboard!

ENGINE for Fri 9/30

“GHOST”

6 rounds for max total reps:
1:00 calorie row
1:00 burpee
1:00 double under
1:00 rest

BODYBUILDING for Fri 9/30

3 minutes max kettlebell floor press

8 sets of 8+ reps
– Viper press
– Barbell lat pullover
– JM press
– DB cheat hammer curls
– thruster

GYMNASTICS for Fri 9/30

Every minute on the minute complete 2+ bar muscle-ups + 6 toes-to-bar for total 12 sets

 

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Thurs 9/29

SKILLS for Thursday 9/29/2022 is the DEADLIFT

CompEx for Thurs 9/29

cardio, banded squats, wall slides, deep squats

5 sets of 2 tempo back squats (32X1)

5 sets of snatch lift-off + snatch @ 75, 78, 81, 84, 86%
4 sets of snatch @ 88, 90, 92, 94%

for time:
30/40 calorie row
100′ handstand walk/10 wall walks
10 bar muscle-ups
(3:00 rest)
2 rounds for time:
15/20 calorie row
50′ handstand walk/5 wall walks
5 bar muscle-ups

finishers

Mobility for Thurs 9/29

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Wednesday 9/28

WORKOUT for Wednesday 9/28/2022

as many reps as possible in 14 minutes:
200m run
4 bar muscle-ups
6 dumbbell (squat) snatches, 20/35/50lbs

Score is total reps completed (runs don’t count as any reps).

ENGINE for Wed 9/28

2:00 stations, :30 rest
– prowler push/pull
– single DB Devil’s press
– double KB shoulder-to-overhead

Repeat for three rounds

BODYBUILDING for Wed 9/28

50 banded pull aparts, 50 banded good mornings, 50 banded hammer curls
2×10 bent over row
2×12 cheat DB curls
2×16 Gorilla row
2×20 tall muscle snatch
2×21’s barbell bicep curl
2×24 twisting Zottman curl

READ: Slow Cooker Korean Short Ribs – Nom Nom Paleo

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Tuesday 9/27

SKILLS for Tuesday 9/27/2022 is the SNATCH

CompEx for Tues 9/27

strict press- single for the day, gymnastics volume

5 rounds for time:
2 legless rope climbs or 6 strict pullups
200m run
10 bench press, 43/57/84kg
200m run

Gymnastics for Tues 9/27

12 sets EMOM
a. :30 handstand
b. 6+ strict pullups

:30 on, :10 off for 8 rounds: V-up + weighted Superman

Olympic Weightlifting for Tues 9/27

general early prep, midline warmup, barbell warmup

3-position (power, below knee, floor) power snatch + snatch

jerk balance with rereack

jerk (pause in dip) + jerk + jerk (pause in receiving)

below knee hang power clean + clean + front squat

back squats + vertical jumps, Pendlay row + strict press, weighted plank + weighted side plank + straight-leg box jump

KETTLEBELL for Tues 9/27

 

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Monday 9/26

WORKOUT for Monday 9/26/2022

EMOM for 20:00
3 power cleans + 4 front squats + max burpee over bar

Rx = 30/50/70kg. Score = total burpees.

ENGINE for Mon 9/26

AMRAP in 20 minutes:
50 single unders
25 calories
100m farmer’s carry

BODYBUILDING for Mon 9/26

4 sets of 8+ bench press

4 sets of 10+ close-grip bench press

4 sets
15+ skull crushers
15+ kettlebell lat pullover
2:00 rest

Goal is to have all sets unbroken!

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Sunday 9/25

STRETCH for Sunday 9/25/2022

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Saturday 9/24

SKILLS for Saturday 9/24/2022 is BENCH PRESS

WORKOUT for Sat 9/24

5 rounds for time:
10 overhead squats, 20/45/70
20 toes-to-bar
400m run

Post time to whiteboard! Compare/contrast to 4/2/22 and 12/16/21.

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Friday 9/23

WORKOUT for Friday 9/23/2022

“DIANE”

21-15-9 reps for time:
deadlifts, 43/61/102kg
handstand pushups

-OR-

“DAMN DIANE!”

3 rounds for time:
15 deadlifts, 60/90/120kg
15 SHSPU

Post time to whiteboard!

ENGINE for Fri 9/23

20 minute AMRAP
30 skiier single unders
20 banded march
30 mountain climbers
20 crossover single unders

2-3 prowler push+pull each round.

BODYBUILDING for Fri 9/23

25-20-15-10-5 reps of
banded hammer curls
DB lateral raises

for time:
15 muscle-ups
15 (strict) chest-to-bar pullups
15 narrow chinups
15 wide-grip pullups
15 archer pullups

50 Viper presses

READ: “DIANE” on WODwell

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Thursday 9/22

SKILLS for Thursday 9/22/2022 is the PRESS, PUSH PRESS, and JERK

MOBILITY for Thurs 9/22

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