WORKOUT for Wednesday 11/30/2022 every :90 for 10 intervals do 1 power clean + 2 jerks complete any of the following for time: a. 30 ring muscle-ups b. 50 bar muscle-ups c. 100 pullups Every minute on the minute complete 4 burpees, including the start. Post times to whiteboard! ENGINE for Wed 11/30 “APOLLO” Every […]
SKILLS for Tuesday 11/29/2022 is the PRESS/PUSH PRESS/JERK CompEx for Tues 11/29 shoulder prehab E:90 x6 do a snatch balance, starting at 75% then building up EMOM x5 do a 3-postion snatch @ 50% E:90 x8 do a power snatch + snatch, starting at 60% and building up EMOM x8 1-2 rope climbs / 4-6 […]
WORKOUT for Monday 11/28/2022 front squat 50/5 (2), 60/3, 70/3, 80/3, 90/3+ for time: 210 single unders 21 thrusters 150 running single unders 15 thrusters 90 double unders 9 thrusters Rx = 20/34/43kg. Post time to whiteboard! ENGINE for Mon 11/28 EMOM x 12 work for :30, rest for :30 a. max rep kettlebell swings […]
It’s the end of November and the Holiday Season has begun: that means while many busy may be busy traveling, another gang of folk will be dialed-in schedule wise. Wonderful time for end-of-year test/retests. Monday (squat day!) we’re in Week 2/3 in our 2nd 5/3/1 Cycle. For conditioning we’ll do another Training Think Tank Throwdown […]
MOBILITY for Sunday 11/27/2022
SKILLS for Saturday 11/26 is the PRESS (and other shoulder-to-overhead movements) WORKOUT for Sat 11/26 shoulder press 50/5 (2), 60/3, 65/5, 75/5, 85/5+ for time: 40 thrusters 30 power clean & jerk 20 overhead squat 30 power snatch 40 thrusters 15:00 cap. Post time to whiteboard! CompEx for Sat 11/26 athlete’s choice: front/back squat (plus […]
FRIENDSGIVING is here! Join us at 12pm, bring some leftovers, and spend time with your swolemates after classes. WORKOUT for Friday 11/25/2022 5k row for time, then EMOM x 10 do 2 power snatch + snatch WATCH/LISTEN:
FCF 3.0 (nextdoor to our current location) on 11/23/2009 WORKOUT for Thingstaken Thursday 11/24/2022 establish a heavy bench press double, then 5 sets of 3 reps at 85% 5 rounds for time: 24/30 calorie row 15 thrusters, 34/43kg 15 knees-to-elbows Post time to whiteboard! CompEx for Thurs 11/24 EMOM x3 do 1-3 press-in-split, adding 5% […]
WORKOUT for Wednesday 11/23/2022 EMOM x15: full clean + cluster 30-20-10 reps for time: DB hang snatch, 2x 20/35/50lbs pullups Post time to whiteboard! Optional Finisher: 2-3 rounds – 1:00 bar-in-trap/side – :30 chair stretch/side – max (freestanding) handstand ENGINE for Wed 11/23 300 calorie row. Every 25 calories: a. 15 calorie Echo bike b. […]
SKILLS for Tuesday 11/22/2022 is the CLEAN CompEx for Tues 11/22 shoulder prehab E:90 x5 do 1 snatch balance + 1 overhead squats, 70-85% E:90 x3 do a 3-positional snatch (hang snatch, below knee snatch, snatch), 50% E:90 x10 do 1 pause power snatch + snatch for time: 800m run 15 DB snatch, 2x 20/35/50lbs […]
