SKILLS for Saturday 11/5/2022 is the CLEAN WORKOUT for Sat 11/5 5 rounds for time: 400m run 15 burpee box jumps, 12/20/24” 21 shoulder-to-overhead, 30/45/64kg 3:00 rest Score = total time. Post to whiteboard! CompEx for Sat 11/5 isometric holds, midline warmup front/back squat supersets – 5 Nordic curls – 5 single-leg hip bridge (:03 […]
WORKOUT for Friday 11/4/2022 strict press 50/5, 50/5, 60/3, 65/5, 75/5, 85/5+, then “EMOM Lifts” Starting with an empty bar SNATCH once every minute until a max* is found then move onto the CLEAN. Continue until a max* is found then move onto the DEADLIFT. Continue until a max is found. Ideally the bar only […]
SKILLS for Thursday 11/3/2022 is the DEADLIFT CompEx for Thurs 11/3 rowing/plank warmup, hip & shoulder prehab EMOM x3 do 5 jump-t0-split-drill, then every :90 x7 clean pull + clean + jerk. Sets 1-2 @70-75%, Sets 3-4 @75-78%, Sets 5-7 @78-81% 4 sets for time: 6/8 ring muscle-ups 50′ handstand walk 15/20 calories 15 HSPU […]
WORKOUT for Wednesday 11/2/2022 every :90 x8 rounds complete the following complex for best load: power clean + hang clean + (full) clean (2:30 to work, 2:30 to rest) 15/20/25 calorie row 10 box jumps, 20/24/32″ 2 cleans Repeat for 5 rounds. Post heaviest cleans to whiteboard! ENGINE for Wednesday 11/2/2022 a. kettlebell ARMOR BUILDING […]
SKILLS for Tuesday 11/1/2022 is the SNATCH CompEx for Tues 11/1 nasal running warmup, shoulder prehab EMOM x5 heaving snatch balance + snatch balance @60-70% E:90 x4 hang power snatch + hang snatch @70-75% EMOM x5 4 tng snatch @55-60% AMRAP in 14:00 7 overhead squats, 57/84kg 200′ KB rack carry, 2×12/24/32kg 7 KB front […]
WORKOUT for Halloween Monday 10/31/2022 front squats 50/5, 50/5, 60/3, 65/5, 75/5, 85/5+ for time: 50-40-30-20-10 air squats 10-20-30-40-50 ab-mat situps (Rx+ goblet squats @5/15/25lbs) Post time to whiteboard! ENGINE for Mon 10/31 1:00 row for distance :30 rest 1:00 burpee box jumps :30 rest Repeat for 24:00+ BODYBUILDING for Mon 10/31 complete the following […]
MOBILITY for Sunday 10/30/2022
SKILLS for Saturday 10/29/2022 is the SNATCH WORKOUT for CHAMPAGNE SATURDAY 10/29 EMOM x12 a. the following complex for load: deadlift + hang clean + clean b. hspu/strict pushup practice then AMRAP in 20:00 5 muscle-ups 10 thrusters 200m run Rx = 2x 20/35/50 dumbbells. SupeRx = 2x 8/16/24kg kettlebells. Post results to whiteboard!
Champagne Saturday tomorrow! We’ll have some light refreshments and more for all our athletes at all of our classes to celebrate our team. WORKOUT for Friday 10/28/2022 Strict press max, then 3 sets of 3 @80-85%, then “CGO 12.1” as many target burpees (6″) as possible in 7 minutes! Post max and time to whiteboard! […]
SKILLS for Thursday 10/27/2022 is BENCH PRESS COMPETITIVE EXERCISE for Thurs 10/27 hip and shoulder prehab EMOM x3 do 3-5 jump to split E:90 x7 clean + jerk dip + jerk – Sets 1-2 do 3 reps at 65-70% – Sets 3-4 do 2 reps 70-75% – Sets 5-7 do 1 rep at 75%+ for […]
