Amanda doing everyone’s new favorite accessory lift
CONDITIONING for Wednesday 7/29/2020
“Happiness can be found in the darkest of times, if one only remembers to turn on the light.”
Tabata rotational chops then tabata scap pushups
12-11-10-9-8-7-6-5-4-3-2-1 reps for time:
Burpee rocket launchers
Deadlifts
Post time to comments!
Pullup Strength Ladder (Week 5 of 12): EMOM x4 do 1-2-1 reps
READ: The Iron by Henry Rollins – Old Times Strongman
WATCH:
CONDITIONING for Tuesday 7/28/2020
“Constant vigilance!” – MAD EYE MOODY
tabata sumo squats, immediately followed by
tabata hi/lo plank
AMRAP in 3:00
20 high knees
20 mountain climbers
Rest 1:00
AMRAP in 3:00
20 butt kickers
20 bicycle crunches
Rest 1:00
AMRAP in 3:00
20 pogo hops
20 speed skaters
Post results to comments!
READ: Stop Cooking with Coconut Oil – Outside
WATCH:
Schedule addition! We’ll be adding another morning session on MWF so the calendar adjusts a little bit:
– 5am CompEx (was previously at 5:15am)
– 6:30am CompEx *NEW*
then the regularly-scheduled 8am Guided Training, etc.
CONDITIONING for Monday 7/27/2020
“What’s life without a little risk?” – Sirius Black
Tabata plank jacks, straight into
Tabata crunches, then
3 rounds for time:
18 v-ups
15 goblet squats
12 alternating devil’s press
9 pushups
400m run
Cooldown with
1:00 straddle center
1:00/side straddle
1:00 seal stretch
1:00/side doorway stretch
Use a medium weight (kb, db, household object, weighted backpack). Try to push it on the run portion at a speed faster than your normal jog and use the other movements as opportunities to bring the heart rate down from the run.
2:00 of high knees can substitute for running, and a devil’s press can be modified to a burpee + thruster with weighted backpack.
Post results to comments!
Pullup Strength Ladder (Week 5 of 12): EMOM x4 do 1-2-1 pullups
READ:
WATCH:
Are you a member of ours and are you reading our THE WEEKLY WORKOUT newsletter?
We cover news and all the things we plan to do in-gym, as well as provide you videos to prepare to do conditioning workouts (the ones that we blog about daily), HIIT, yoga, and other media from our YouTube page.
Shoot us an email if you’d like to opt in!
CONDITIONING for Sunday 7/26/2020
The Somewhat Strange Parentals
Stimulus
Today is a light day so athletes can enjoy the day. Take the runs easy and push during the movement portion.
Warmup
- 4 x 10 Leg Swings
- 20 Air Squats, nose breathing only
- 10 Lunges/leg, nose breathing only
- 3min DROM
WOD
- 1 Block run – starting with 20 Double Rock Launchers
- 1 Block run – starting with 100m sprint
- 1 Block run – starting with 1:00 squat hold
- 1 Block run – starting with 100m lunges
Indoor: Sub out the Run for 2:30 of any cardio. Sub the Sprint for 0:15 sprint of that cardio movement.
Cooldown
- 1:00 Pigeon/side
- 1:00 Sitting Quad Stretch/side
- 1:00 Elevated Single Leg Hip Flexor/side
READ: The Get Strong or Die Trying Burpee Breath Workout – The Run Experience
WATCH:
WORKOUT for Saturday 7/25/2020
TED, TEDD, n TEDDY
3 Rounds (Ted)
- 1:00 Double Pushup Burpee Rocket Launchers
- 1:00 High Knee Sprint Holds
2 Rounds (Tedd)
- 1:00 Twisting Plank, alternating sides
- 1:00 Super Skater Jumps
- 1:00 Cobra arches
1 Round (Teddy)
- 1:00 V Ups
- 1:00 Arch Ups
- 1:00 Rotational Chops
- 1:00 Jumping Lunges
- 1:00 Plank Jacks
- 1:00 Upper Back Ups
Post results to comments!
READ: Cheap and Simple Ways to Make Your Clothes Feel New Again – Wirecutter
WATCH: Premieres at 10am!
CONDITIONING for Friday 7/24/2020
Fleebus and Gluteus Cranial
EMOM 5:00 (Feebus)
- 40 L + R Fast Feet
- L + R = 1 rep
- Jumping Jacks until 0:15 left on EMOM
~ Then immediately into
AMRAP 5:00 (Gluteus Cranial)
- 20 Reverse Planks
- 20 Fire Hydrant Leg Curl/side
Then immediately into
For Time (Wornholio)
- 50 Scap Pushups to Dolphin
- 40 Dive Bomber Pushups
- 30 One-Leg Hip Bridge/side
- 20 Reverse Lunge Single Knee Jumps/side
- 10 Lunge Rocket Launcher/side
Cooldown
- 1:00 Pigeon/side
- 1:00 Bent Over Overhead Through the Window
- 1:00 Elevated Single Leg Hip Flexor/side
- 1:00 Seated Quad Stretch
Post results to comments!
READ: How Seattle’s NHL Team Became the Kraken – ESPN
WATCH:
Kyle
CONDITIONING for Thursday 7/23/2020
AbsorbantRob RectangleTrousers: Episode 700
100 Speed Skaters
100 Semi Circle Mountain Climbers (L+R = 1)
100 Crunches
100 Bird Dogs (50 left, 50 right)
100 Batwings
100 Plank Jacks
100 Arm Sprint in Lunge Position (50 on left leg then 50 on right leg)
Cooldown
1:00 Seal
1:00 Pigeon/side
1:00 Rear Elevated Single Leg Hip Flexor/side
1:00 Bent Over Overhead Through the Window
1:00 Seal
Pullup Strength Ladder (Week 4 of 12): E2MOM x2 do 1-2-3-2-1 reps
READ: 8 Steps to Great Bench Technique – JTS
WATCH:
