SKILLS for Saturday 9/17/2022 is the SQUAT WORKOUT for Sat 9/17 THE BOAT in teams of 3 or 4 4 rounds for time: 80 calorie row 40 partner deadlifts, 40/70/100kg 200m barbell carry Only ONE rows at a time, only TWO deadlifting at a time, and ALL partners carry the boat. Post times to whiteboard!
WORKOUT for Friday 9/16/2022 “JACKIE SEMI-PRO” for time: 1000m row 40 kettlebell thrusters, 2x/8/12/16kg 20 bar muscle-ups Post time to whiteboard! ENGINE for Fri 9/16 5 rounds 15/20 calories 20m odd object walking lunge 10+ odd object cleans 1:00+ rest BODYBUILDING for Fri 9/16 AMRAP in 12 minutes: 12 pause wide bench press 24 overhand […]
SKILLS for Thursday 9/15/2022 is the CLEAN MOBILITY for Thurs 9/15
WORKOUT for Wednesday 9/14/2022 2 rounds for time: 20 cleans, 20/40/60kg 30 handstand pushups 40 burpee over bar every minute on the minute for 10 minutes: push jerk + power jerk + split jerk Scores = time and max weight. ENGINE for Wed 9/14 1:00 to complete 25 calorie row 1:00 to complete 50 double […]
SKILLS for Tuesday 9/13/2022 is the DEADLIFT CompEx for Tues 9/13 core warmup flow then establish a strict press for the day in 15:00, followed by push press triples gymnastics volume: strict handstand pushups, double unders, toes-to-bar 3-6-9-12-15-18 reps for time: shoulder-to-overhead GHDSU/weighted situps tricep bodybuilding GYMNASTICS for Tues 9/13 every minute on the minute […]
WORKOUT for Monday 9/12/2022 (Week 5/8 of our squats program!) every 6 minutes for 24 minutes: 5/9 muscle-up 9 burpee box jump overs, 16/24/36” Max calorie row Score = total calories. Post score to whiteboard! READ: International Powerlifting Federation Unveils Bench Press Rule Change For 2023 – BarBend
MOBILITY for Sunday 9/11/2022
SKILLS for Saturday 9/10/2022 is the SNATCH WORKOUT for Sat 9/10 “KRONOS” 1:00 work, 1:00 rest until completed: 100 burpee box jump overs, 12/20/24” then 10:00 to establish a heavy complex “BELLA COMPLEX”: clean + jerk + FS + jerk Post time and heaviest successful weight WATCH:
Where should upload our pictures from spring and summer? Facebook has been the de facto place of upload for us for a long time, but with how privacy and social media is involving we’re not quite sure where to share all of you (other than here, of course) Suggestions? WORKOUT for Friday 9/9/2022 “HELEN” 3 […]
SKILLS for Thursday 9/8/2022 is BENCH PRESS MOBILITY for Thurs 9/8
