WORKOUT for Wednesday 6/22/2022 “COPPERFIELD” for time: 1km run 2k row 300 double unders 1km run This is not a mistake. Goal is to RETEST last Friday if you were present. If you cannot do double unders, do 450 single unders. We can adapt this workout for your needs if necessary. Post results to whiteboard! […]
SKILLS for Summer Solstice Tuesday 6/21/2022 is the DEADLIFT CompEx for Tuesday 6/21 barbell warmup, clean complex, double under/odd object carry, shoulder finishers CONDITIONING for Tuesday 6/21
How long do you stay on or over the barbell during your pulling phase? WORKOUT for Monday 6/20/2022 a.) every minute on the minute up to 12 minutes build to a heavy clean & jerk without missing, then b.) GRACE protocol 30 clean & jerks for time, using 70% of Part A Post time to […]
YOGA for Sunday 6/19/2022
SKILLS for Saturday 6/18/2022 is the SNATCH WORKOUT for Saturday 6/18 In groups of 4, for time: 75 back squats, 50 pullups, 25 shoulder-to-overhead (30/45/70kg) 75 front squats, 50 pullups, 25 shoulder-to-overhead (25/35/60kg) 75 overhead squats, 50 toes-to-bar, 25 shoulder-to-overhead (20/25/50kg) 75 hang cleans, 50 toes-to-bar, 25 shoulder-to-overhead (15/20/40kg Only one athlete (two if team […]
WORKOUT for Friday 6/17/2022 for time: 1km run 2k row 300 double unders 1km run Post times to whiteboard! WATCH:
SKILLS for Thursday 6/16/2022 is the SQUAT CompEx for Thursday 6/16 snatch complex, ergs + toes-to-bar + wall ball, single-leg strength accessories CONDITIONING for Thursday 6/16
WORKOUT for Wednesday 6/15/2022 1:30 of work, :30 of rest a. DB step-over, 2×20/35/50lbs to 12/20/24″ b. calorie row c. wall walk Repeat for five total cycles. Post total reps & calories completed to whiteboard! WATCH:
SKILLS for Tuesday 6/14/2022 is SHOULDER-TO-OVERHEAD (press, push press, jerk) GYMNASTICS for Tuesday 6/14 levers, scales, forearm prep, muscle-up development, HS floaters OLYMPIC WEIGHTLIFTING for Tuesday 6/14 midline development, bologna snatch + snatch, bologna clean + clean + jerk, front squats + accessories CONDITIONING for Tuesday 6/14/2022
Check out the article The Seattle Times wrote! Features a certain gym you may go to… WORKOUT for Monday 6/13/2022 BELLA COMPLEX every :90 x 12 sets for max load: clean + jerk +front squat + jerk then 30 muscle-ups for time Can modify to 100 pullups or 100 chest-to-bar pullups or 50 bar muscle-ups. […]
