Our Foundations On-Ramp Program begins April 6 - Click for more info! Free Community Class this Saturday, April 1 at 12pm.
WORKOUT for Friday 8/19/2022
“ELIZABETH”
21-15-9 reps for time:
squat clean, 29/43/61kg
(ring) dips
or
Kinda “ELIZABETH ELEVATED”
21-15-9-9-9 reps for time:
squat clean, 29/43/61kg
unbroken dips (7s/5s/3s/3s/3s)
Post times to whiteboard!
READ: What Is Hydration? – Robb Wolf
SKILLS for Thursday 8/18/2022 is the PRESS
CONDITIONING for Thurs 8/18
STRETCHING for Thurs 8/18
WORKOUT for Wednesday 8/17/2022
“TRIPLE THREE”
for time:
3k row
300 double unders
3 mile run
Can also do an AMRAP in 40 minutes of 500m row/50 du/400m. Post time to whiteboard. Compare to 8/2/2018, 5/25/2018, 9/1/2017
READ/LISTEN: Episode 143: Endurance Coach Chris Hinshaw on Increasing Aerobic Capacity and Managing Intensity – WHOOP
SKILLS for Tuesday 8/16/2022 is the SQUAT
Gymnastics for Tues 8/16
E2MOM x 8 rounds: 6 SHSPU + 12 pistols + 18 shoulder taps (or 20′ HSW)
then levers and muscle-up work
CONDITIONING for Tues 8/16
READ: New Movements Mark First Games for Bozman – MCU
WORKOUT for Monday 8/15/2022
establish a 20RM back squat (shoot for about 55% of your 1RM) then
“THE CHIEF”
AMRAP in 3:00
3 power cleans, 29/43/61kg
6 pushups
9 air squats
Rest 1:00. Repeat for 5 total rounds. Score = Each of the full rounds completed for all five rounds (ex 22333). Compare to 2/25/2020. Post scores to whiteboard!
NOTES:
This week marks the first of six weeks where we will do a 20-rep back (or front) squat in Monday S&C classes. Your goal is consistency of depth and timing, adding 2-5kg each week and *never* failing a set.
Week 7 we will deload then on Week 8 we will test a 1RM in class.
WORKOUT for Monday 8/15/2022
establish a back squat 20RM then
30-20-10 reps for time:
double dumbbell hang snatch
(chest-to-bar) pullups
Post barbell loading, times, and weights used to whiteboard.
WATCH:
STRETCHING for Sunday 8/14/2022
SKILLS for Saturday 8/13/2022 is the CLEAN
WORKOUT for Sat 8/13
(in teams of 4)
4 rounds for time:
80 calorie row
40 partner deadlifts, 40/70/100kg
200m barbell “boat” carry
Post teammates and times to whiteboard!
WATCH:
