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
2:00 rest
single-leg strength, hamstring finisher
MOBILITY for Thurs 11/3
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
b. jump roping
BODYBUILDING for Wednesday 11/2/2022
AMRAP in 8 minutes:
8+ tempo KB lat pullover
8+ clapping pushups
8+ tempo dips
AMRAP in 8 minutes:
8 weighted/strict pullups
10 KB Gorilla row
AMRAP in 8 minutes:
10 MB hip-back extensions
10 Chinese lat delt raises
10 front delt raises
LISTEN:
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 squats, 2×12/24/32kg
200m run
finisher if time allows
GYMNASTICS for Tues 11/1
rotator cuff strength work, stretches
hip flexor strength work, stretches
core: obliques (dynamic, static)
E:90 x15
a. 1 strict pullup + 2 kipping pullups + 3 t2b + 1 (or more) bmu
b. 1 wall walk + 2 HSPU + 3×10′ HSW
MOBILITY for Tues 11/1
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 superset:
20-18-16-14-12-10-8-6-4-2 bench press
10 seated DB tricep extensions
This means you start an unbroken set of 20 bench press, rack the bar and then pickup a dumbbell for 10 tri ext. If you have a partner let them do the same. Your next set would be 18 unbroken bench + 10 tri ext. Work down to 2+10. Done!
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!
ENGINE for Fri 10/28
4-5 rounds
8 devil press
20 pogo hops
20 Gorilla row
1:00 rest
8 devil press
20 pogo hops
30 alternating hammer curls
1:00 rest
BODYBUILDING for Fri 10/28
6 rounds for each exercise do :45 work, :45 rest
a1. Viper press
a2. one-arm row, heavy (alternate sides each round)
b1. BtN snatch-grip push press + hold
b2. Meadows row (alternate sides each round)
c1. wide-grip pullup negatives
c2. DB hammer curls
d1. pausing Z-press
d2. crush-grip KB RDL + bent over row
GYMNASTICS for Fri 10/28
core, stretching, handstand/headstand test
E2MOM x18
a. :30 handstand skill
b. 10+ kipping skill
LISTEN:
