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 bicep curl
AMRAP in 12 minutes:
6 pause chest-to-bar row/pullups
12 pause anconeus extensions
GYMNASTICS for Fri 9/16
chest openers, wrist openers, shoulder openers
handstand walking progressions/practice
10 rounds of EMOM
2+ bar muscle-ups
5+ toes-to-bar
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 unders
1:00 to complete 25 toes-to-bars
1:00 to complete 50 double unders
1:00 to complete 25 slam ball
BODYBUILDING Wed 9/14
AMRAP in 5 minutes:
5 pullups
10 dive-bomber pushups
AMRAP in 10 minutes:
10 dips
20 twisting Zottman curl
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 x 12:
a. :30 handstand
b. 7+ (strict) pullups
high bar skills
v-ups & alternating supermans
CONDITIONING for Tues 9/13
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