Friday will be all about the core and mobility.
Thursday Aug 25th, 2022
August 25, 2022 / By j0ssy
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Tuesday Aug 23rd, 2022
August 23, 2022 / By j0ssy
Weighted pull-up 1-1-1-1-1-1-1 reps
Weighted dip 1-1-1-1-1-1-1 reps
Scaling:
Take 7 attempts at each lift. Not each attempt has to be a max lift (weight), but each effort should be a high to max effort. Take your time and do not rush. Rest enough to match or exceed the prior rep. Consider warming up to a first lift where you feel under control of the movement with good range of motion. then either add weight or keep the same weight with the goal of maintaining the quality of movement. Rest as needed, but not more than 2 min between attempts.
If you are still working on getting your first pull-up or dip, consider using the negative of the movements. You can still add weight to the negative.
IF you cannot control the bodyweight negative of a movement, then use bands to where you can start your first rep with a 10s descent. The goal in the first attempt is a lot of assistance with a lot of control. Your version of adding weight will be to reduce the amount of assistance. Your descent time will likely lower to a few seconds, but scale the amount of assistance to keep the descent under control. The goal as you progress is lowered assistance with a lot of control.
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Monday Aug 22nd, 2022
August 22, 2022 / By j0ssy
On a continuously running clock, 2 minutes of each (12 min total) for max reps of:
-Burpees
-Reverse burpees (jumping deck squats)
-Double-unders
-Row (for calories)
-Air Squat
-box jumps (30/24)
Rest about 3 minutes
3 Rounds (12 min EMOM)
-20s of front scale 40s rest each side
-20s of back scale and 40s of rest each side
Scales
https://www.youtube.com/watch?v=Arh2Q_prqvw
https://www.youtube.com/watch?v=WgXaf7g0Pyo
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Friday Aug 19th, 2022
August 19, 2022 / By j0ssy
5 rounds for time:
-500m row
-400m run
The goal is to maintain an aerobic sustainable pace for each movement. If you don’t want to run, you can bike.
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Tuesday Aug 16th, 2022
August 16, 2022 / By j0ssy
1. In 5:00 complete:
-20 GHD sit-ups
-50 kettlebell swings (up to 53/35)
-Max calorie bike in remaining time
Workout 2 =4 sets:
-10/10 single leg deadlifts. Focus on stability.
-15s arched body hold/rock
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