CONDITIONING for Wednesday 8/19/2020
WARMUP
:30 on/:15 off x 4 plank holds
:30 on/:15 off x 4 arch
8:00 of alternating TGU for quality
WORKOUT
E3MOM x 3
30 mountain climbers
30 weighted single-arm overhead reverse lunges, medium-heavy
E3MOM x 3
30 bicycle kicks
30 rocket launchers
POST-WORKOUT
3 mins Straddle Stretch
2 mins Right side Straddle Stretch
2 mins Left side Straddle Stretch
Pullup Strength Ladder: E2MOM x3 do 1-2-3-2-1 reps
READ: The Science Behind IF – TED Ideas
WATCH:
Foundation masks are for sale! We’ve played around with both around-the-ear and around-the-head styles. We have both for sale, with the ability to custom the paracord and maybe screenprint a FOUNDATION logo on it!
Limited-time deal! $15 each for a plain one, $20 for a custom one (choose paracord, cord lock, and logo- large, small, or outline)- handmade in SF by Tony’s mama.
CONDITIONING for Tuesday 8/18/2020
5 rounds for time:
20 dips
20 elevated-feet pushups
20 situps
20 straddle ups
Share results to comments!
READ: Do Humans Really Have a Killer Instrict or Is That Just Manly Fancy? – Psyche
WATCH:
It’s been 157 days since Breonna Taylor’s murder. Here’s what you need to know about her death.
STAMINA for Monday 8/17/2020
TWIX
50-40-30-20-10 reps for time:
pushups
bicep curls
Post results and equipment used to whiteboard!
READ: Russian Powerlifter Fractures Both Knees Attempting to Squat Nearly 900lbs – CNN
CONDITIONING for Sunday 8/16/2020
Accumulate 50 Devil’s Press, medium-heavy
*EMOM 3 DOUBLE POGO
+
Accumulate 100 double dumbbell deadlifts, medium-heavy
*EMOM 3 CANDLESTICK
+
Accumulate 150 Banded Pull Aparts (thin band)
*EMOM 3 TUCK JUMPS
Notes: After each accumulation, immediately move onto next accumulation. Strength and heart rate will be taxed so please scale the weight or reps where 5 reps of devil press is challenging. The EMOMs are to break up the difficult movements and give athletes a drastic change of expression.
Share experience to comments!
Post results to comments!
READ: Intense Workout Can Stress Immune System? – WDRB.com
WATCH:
CONDITIONING for Saturday 8/15/2020
MILES with MILES #8
Get outdoors this weekend and go on a long aerobic effort! It could be a hike, a long walk through the city, a bike ride, bring out the kayak, run a trail, mountain bike a trail, bust out those roller skates, whatever! Just get outside, synthesize some Vitamin D, and be proud of your efforts.
Share your activity to comments!
READ: Computational Fluid Dynamics and Downhill Skateboarding – Lush Longboards
WATCH: Premiering at 10am
Feel like the wheels are spinning again? Like the consistency of the back squats?
CONDITIONING for Champagne Friday 8/14/2020
SIFO DYAS
AMRAP in 15:00
10 weighted alternating forward-backward lunges
15 push presses
20 pogo jumps
You can watch the workout prep video below! Post results to comments.
Pullup Strength Ladder (Week 7 of 12): EMOM x8 do 1-2-1 reps
READ: A Single Russian Pushup is Like a Full Core Workout – Well + Good
WATCH:
CONDITIONING or Thursday 8/3/2020
HI-CHEW
AMRAP in 6:00
3-6-9-12-15-18-21-etc of
goblet squats
burpees
If you’re loading isn’t as heavy as you can muster then rest 6:00 and repeat one more time. Post results to comments!
READ: Simone Biles Would Like to Thank Herself – VICE
WATCH:
