CONDITIONING for Tuesday 1/5/2021
OPPOSITE
for time:
120 pogo hops
100 (kettlebell) calf raises
80 (kettlebell) high pulls
Post time to comments!
READ: Powerlifter Julius Maddox Rocks a 710lbs Bench Press Triple – Barbend
WATCH: This would be a great cooldown for today’s workout
CONDITIONING for Monday 1/4/2020
ODIN
AMRAP In 25:00
12 Devil’s press
24 DB step-ups
12 pogo burpees
Ideally done with a pair of weights, you can still do this with a single heavy bell. You can also substitute the step-ups with front lunges. Post score to comments!
READ: Canadian Doctor Asks Pandemic Policymakers to Stop Seeing Fitness as “Recreational” – Morning Chalk Up
WATCH:
CONDITIONING for Friday 1/1/2021
RESOLUTION
AMRAP in 9:00
18 hang power cleans
15 push press
12 front squats
9 thrusters
Ideally done with an empty barbell, you can also do this workout with a single-hand implement and alternate sides per rep or by sets. Post total reps completed to comments!
READ: How to Start CrossFit – CrossFit
WATCH: Here’s the workout, complete with a warmup, the workout, and a foam roller cool down
Day 12 of the 12 Days of FOUNDATION: do 12 rocking pistols
Or do 12 rocking pistols, 11 thrusters, 10 Devil’s press, 9 situps, 8 burpees, 7 high pulls, 6 v-ups, 5-second handstand, 4 hang squat cleans, 3 handstand/hand-release pushups, 2 wall walks, and a 100m run.
OR do the entire workout in cumulative song format (the same way the “12 Days of Christmas” song is sung)- which is how we’ll do the 8am Zoom workout!
CONDITIONING for Thursday 12/31/2020
KARAMU
AMRAP in 15:00
70 push press
60 step-ups
50 push press
40 step-ups
30 push press
20 step-ups
Ideally done with an empty barbell, you can do this with any loading you might have- a backpack works well! If you don’t have a box or anything to step-up on then just do lunges. Goal is at least one round. Post results to comments!
WATCH: The workout is mislabeled, but it IS the correct workout.
Our current restrictions are working, but we can’t let up yet. Today I announced I’m extending our current restrictions one additional week.
Please continue to mask up, avoid gatherings, and distance from others. pic.twitter.com/KpRTf6uA1z
— Governor Jay Inslee (@GovInslee) December 30, 2020
Day 11 of the 12 Days of FOUNDATION: Do 11 thrusters
Or do 11 thrusters, 10 Devil’s press, 9 situps, 8 burpees, 7 high pulls, 6 v-ups, 5-second handstand, 4 hang squat cleans, 3 handstand/hand-release pushups, 2 wall walks, and a 100m run
CONDITIONING for Wednesday 12/30/2020
CONFRONTATION
EMOM x 21:00
– 21 (kettlebell) high pulls
– 14 (kettlebell-facing) burpees
– 14 (kettlebell) swings
Adjust the volume as needed depending on your equipment. Goal is to work just past the :30 mark of every minute, resting and catching your breath before the next minute’s exercises. Post results to comments!
READ: The Science Behind Hangovers- And What to Do If You Get One – TED Ideas
WATCH: Today’s workout in video form!
