Join us at 10am on Zoom for Yoga with IVAN.MVMT to stretch out and center yourself. RSVP via PushPress for meeting room info.
CONDITIONING for Sunday 1/9/2022
Although we’re still going to program team options on Saturdays, you can always opt-out and do an individual version!
WORKOUT for Saturday 1/8/2022
(Team) “JENNY”
AMRAP in 30:00
20 overhead squats, 20kg
20 back squats, 20kg
400m run
YGIG for as many squats as possible.
If alone then 1:1 work:rest per round for the 30:00. Post total reps to whiteboard!
WATCH:
WORKOUT for Friday 1/7/2022
every :90 do 10 back squats, as heavy as possible, for 9:00 (6 sets) then
“KRONOS”
for total overall time complete 100 burpee box jumps overs (12/20/28”) in a 1:00 work, 1:00 rest format.
22:00 time limit. Compare to 6/4/2021 and 4/19/2021. Post time to whiteboard!
READ: Eric Roza Starts Talks in Post Dave Castro Landscape – Morning Chalk Up
SKILLS for Thursday 1/6/2022 is the CLEAN
CONDITIONING for Thursday 1/6/2022
WORKOUT for Wednesday 1/5/2022
Kinda “CGO 14.3″
for time/10:00 cap
10 deadlifts, 50/64kg
15 deadlifts, 60/84kg
20 deadlifts 70/104kg
25 deadlifts, 80/124kg
30 deadlifts, 90/144kg
35 deadlifts, 100/164kg
*15 box jumps, 12/20/24” after each set of deadlifts.
Post score to whiteboard!
WATCH:
Want to develop better pulling strength for hanging skills like pullups and toes-to-bar? What about the muscle-up?
You can try some lat pullovers to get your body stronger: Lay arched on a bench (like you would a bench press) and with an inverted kettlebell held by the horns. Slowly lower the bell above your head towards the ground before reversing the motion. Arms should remain bent with elbows held at the same angle throughout. Focus on keeping the elbows in tight, as if between two walls on the sides of you for proper lat engagement.
SKILLS for Tuesday 1/4/2022 is the DEADLIFT
CONDITIONING for Tuesday 1/4/2022
WORKOUT for Monday 1/3/2021
CGO 20.5
for time, partitioned however you like:
40 muscle-ups
80 calorie row
120 wall ball, 8/14/20lbs to 9/10′
20 minute time cap. Post max score (or time!) to whiteboard.
WATCH:
