WORKOUT for Friday 10/7/2022
deadlift progressions (Week 7):
2×15 thrusters, empty bar then loaded
2×10 RDL, building in weight
3×5 tempo deadlifts (5-count up, 5-count hold, 5-count negative), building in weight
3×5 banded deadlift
3×5-rep max for the day
Double overhand, no hook grip. Straps okay. Then
“KELLY”
5 rounds for time:
400m run
30 box jumps, 12/20/24″
30 wall ball, 8/14/20lbs to 9/9/10′
30:00 cap. Post time to whiteboard!
ENGINE for Fri 10/7
:50 work, :10 rest
– double kettlebell shoulder-to-overhead
– knees-to-elbows
– double pushup burpee
– ab-mat situp
– support on rings
BODYBUILDING for Fri 10/7
4 rounds
25 DB dinner curls
25 banded lat pulldown
4 rounds
25 DB incline curls
25 half pullups
4 rounds
25 drop & catch curls
25 push press
GYMNASTICS for Fri 10/7
for 12:00 complete 4 knees-to-elbows + 3 toes-to-bar + 1 pullover every minute on the minute
SKILLS for Thursday 10/6/2022 is the SQUAT
MOBILITY for Thurs 10/6
*NOTE*: This Saturday our building’s water will be shut off for maintenance meaning you should bring your own water and USE THE BATHROOM BEFORE ARRIVING!
Thanks!
WORKOUT for Wednesday 10/5/2022
AMRAP in 20 minutes:
10 double dumbbell burpee deadlifts
25m farmer’s carry
10 single dumbbell hang squat snatch
25m farmer’s carry
ENGINE for Wed 10/5
Task-Priority FGB
3 rounds for time:
20 wall ball, light
20 SDHP, light-medium
20 box jumps, medium
20 push press, light-medium
20 calorie row
Goal is unbroken sets, but take one break if absolutely necessary.
BODYBUILDING for Wed 10/5
3 sets
8 tempo HSPU negatives
16 bumper Z-press
1:00 rest
4 sets
8 DB bench press
16 wide-grip pushups
:45 rest
5 sets
8+ weighted dips (use a DB or MB)
max bodyweight dips
rest as needed
SKILLS for Tuesday 10/4/2022 is the CLEAN
Gymnastics for Tues 10/4
core work, bar muscle-up drills
12 rounds of 5 tempo HSPU negatives + 6 seated box jumps
5:00 plank
MOBILITY for Tues 10/4
WORKOUT for Monday 10/3/2022
for max total reps:
5:00-3:00-1:00 intervals of
double unders
KB clean & jerks, 8/16/24kg
Ideally each kettlebell interval is done unbroken. Score = total reps. Post score to whiteboard!
ENGINE for Mon 10/3
Every 3:00 for 7 rounds
400m run
12 chest-to-bar pullups
Adjust hanging work to average less-than-2:30 per round.
BODYBUILDING for Mon 10/3
2 sets:
20 hang muscle clean
30 chinups
40 DB row
50 bicep curls
WATCH:
MOBILITY for Sunday 10/2/2022
SKILLS for Saturday 10/1/2022 is the CLEAN
WORKOUT for Sat 10/1
for time:
1200 run
63 perfectly-vertical kettlebell swing, 12/16/24kg
36 pullups
800m run
48 perfectly-vertical kettlebell swing
24 chest-to-bar pullups
400m run
24 perfectly-vertical kettlebell swing
12 bar muscle-ups
Score = time, 40 min cap.
CompEx for Sat 10/1
nasal breathing, suitcase carries, sumo deadlift, etc
EMOMx3 do 2 clean above-the-knee pulls + clean + jerk
E:90×8 do 2 clean & jerk @ 65-85%
front squats or deadlifts
EMOM x 27
a. 15 calorie row or 10 calorie bike
b. 5+ Devil’s press
c. 30 double unders
