WORKOUT for Monday 8/22/2022
Week 2 of our 20RM back squat then
MOT’S BIRTHDAY BASH
6 rounds for time:
4 muscle-ups
8 DB thrusters, 2×20/35/50lbs
12 pogo burpees
Post time to whiteboard!
WATCH:
MOBILITY for Sunday 8/21/2022
SKILLS for Saturday 8/20/2022 is BENCH PRESS
WORKOUT for Sat 8/20
21-15-9-15-21 reps for time:
calorie row
wall ball, 8/14/20lbs
Partner option is double reps! Post times to whiteboard.
WATCH:
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
