We’ve been focusing on tons of “rehab exercises” to reinforce joint health and will continue for the foreseeable future before we prioritize speed or loading. Let’s avoid any and all overuse injury by having resilient joints.
CONDITIONING for Wednesday 7/15/2020
DINKY & THE GREY MATTER
3 Rounds:
- 1:00 Double Unders/Penguin Jumps
- 1:00 Air Squats
- 1:00 Push Ups
- 1:00 Jumping Jacks
2:00 rest then tabata jumping lunges
Post results to comments!
We’ll need to pace this one a bit more, as there are no rests. That said, the first WOD is only 12:00 long so athletes should will still need to push each movement. If you don’t push then you won’t get the stimulus. Being bodyweight, try to burnout early than take it easy and not get a good workout.
Cool Down
- 1:00 Nasal breathing
1:00 TAY TAY/side - 1:00 Sitting Quad Stretch/side
- 1:00 Straddle Center
- 1:00 Straddle Left
- 1:00 Straddle Right
- 1:00 Nasal breathing
Pullup Strength Ladder: E2MOM x2 do 1-2-3-2-1 reps
READ: Motivation is Overrated – OUTSIDE
WATCH: Recovery stretches with Sandi Pants
How is your pressing strength coming along? Feel like you’ve been slowly improving yet?
CONDITIONING for Tuesday 7/14/2020
Bucko’s Contemporary Living
4 Rounds of 0:45 on/0:15 off:
- Tuck Jump Burpees
- Plank-to-Side-Plank T Spine Rotations (Right Arm)
- alternating Cossack Squats
- Plank-to-Side-Plank T Spine Rotations (Left Arm)
- alt Reverse Lunges
Pullup Strength Ladder (Week 3 of 12): EMOM x4 do 1-2-1 reps
READ: 3 Misconceptions About Nutrition – BarBend
WATCH: Try this stretching sequence as a cool down or for an active recovery day.
Gunnar
CONDITIONING for Monday 7/13/2020
GAINAMANIACS
5 rounds
20 tuck jumps
20 dive-bomber pushups
20 jumping air squats
20 seated shoulder extension situps
20 (L+R) mountain climbers
1:00 rest between rounds. Post results to comments!
Pullup Strength Ladder (Week 3 of 12): EMOM x3 do 1-2-1 reps
READ: The Vindication of Cheese, Butter, and Full-Fat Milk – The Atlantic
WATCH: We have Workout Prep Videos for our members! Opt in for The Weekly Workout newsletter for links to the entire week.
Yesterday’s HIIT workout
WORKOUT for Sunday 7/12/2020
SHAN YU – “The flower that blooms in adversity is the most rare and beautiful of all.”
Buy In: 800m run or 4:00 toe taps. Every :30 do 5 burpees, then
2-3 rounds of
5 tempo pushups (10-1-x-1)
1:00 plank
5 tempo squats (10-1-x-1)
1:00 arch
Buy out: 100 mountain climbers
Workout
AMRAP in 20:00
25′ suitcase carry/side
10 power cleans
25′ suitcase carry/side
10 front squats
Every time you drop the object do 25 sit-ups. Then the Mulan & Ping Bro Sesh
– 3 sets of 21s for bicep curls
– 3 sets of 21s for overhead tricep extensions
“Tell your emperor to send his strongest armies. I’m ready.”
READ: Larry Brilliant on How Well We Are Fighting Covid-19 – WIRED
WATCH:
Emily does a twist in the low lunge position to help activate her thoracic back (aka the t-spine)
SESSION for Saturday 7/11/2020
YZMA – “A toast to the emperor. Long live Kuzco!”
Buy in: Turn on your favorite dance song & get a new groove going (nobody’s watching), then
2:00 lunges (or go for a run)
5:00 Double under work or penguin jumps
20 Good mornings
Buy out: 50 reverse crunches
WORKOUT
AMRAP in 20:00
400m run
50 double unders
25 kettlebell/odd-object swings
then
1:00/side side plnk
1:00 hollow hold
1:00 leg raises
1:00 heel tap
1:00 plank
1:00 v-up
Cool Down: grab your partner, kids, animal, mirror & have a dance party. Then get something to eat.
READ: Meet the Man Who Just Made the Heaviest Bench Press of All Time – BarBend
WATCH:
CONDITIONING for Friday 7/10/2020
“Name’s Hades, Lord of the dead. Hi, how ya doin’?”
For 20:00 alternating between
– 1:00 object pushup
– 1:00 heavy bent over rows
For 20:00 alternating between
– 1:00 squatting door knob row
– 1:00 heavy floor press
“My favorite part of the game. Sudden death.”
Cool down is 2:00 doorway stretch/side, 2:00 prayer stretch. Post results to comments!
READ: Escalator Etiquette: Should I Stand or Walk For An Efficient Ride? – The Conversation
WATCH:
Let’s stretch!
AT-HOME CONDITIONING for Thursday 7/9/2020
SHADOW MAN: “Enchanté. A tip of the hat from Dr. Facilier. How y’all doin’?”
AMRAP in 25:00
25 v-ups
25 frog pumps
25 frog leg mountain climbers
1:00 wall sit
“Think of everything you sacrificed. Think of all those naysayers who doubted you.”
Pullup Strength Ladder (Week 2 of 12)
E2MOM x2 do 1-2-3-2-1
READ: Metabolism is Misunderstood. Here are 9 Facts that Clear that Up – Vox
WATCH:
