-Row 300 meters
-20 push presses
-Row 300 meters
-15 push presses
-Row 300 meters
-10 push presses
-Row 300 meters
-5 push presses
Monday Aug 15th, 2022
August 15, 2022 / By j0ssy
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Sunday Aug 14th, 2022
August 14, 2022 / By j0ssy
5 Rounds (20 min cap)
-10 Alternating single leg weighted lunge. Work up to as much as 25-50% additional bodywieght
-10 GHD arch up or hip extension. Members that can do arch ups can scale up by holding weight to their chest
Workout 2: every 90s for 15 min
-10 seconds of strict weighted pull ups
Scale up by adding weight using the dip belt. Scale down by using bands. Stay in hollow body. Pull as high as you can and extend fully at the bottom. If you can do strict muscle up then pull till you are over the bar or rings, but don’t push out to the full muscle up today.
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Friday Aug 12th, 2022
August 12, 2022 / By j0ssy
3 rounds for time of:
-800-m run or 1,000m row
– (up to) 10 muscle-ups
muscle up scaling: Remember singles are fine for today. Use ring or bar. Kip or strict
If 10 MU take you more than 4 min, then scale the number down.
You have not done muscle ups in a while, so be mindful of starting with big sets
Consider using the portable pull up bars to adjust height so you can do a bar pull over. https://www.youtube.com/watch?v=v3cat-IJzvg
If you get the hang of it, then you can raise the height of the bar.
If you have pull ups: MU negative > pull overs > hip to bar pull ups > L- pull up negative > jumping muscle up
If you don’t have pull ups: Hold your chin as high over the bar as possible (2s = 1 rep). > Controlled pull up negative > ring rows (3 ring rows = 1 rep)
You are welcome to combine your pull(s) with a dip according to your capacity
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Thursday Aug 11th, 2022
August 11, 2022 / By j0ssy
-30 clean and jerks for time 135/95/55/35
This load should be heavy enough that touch-n-go is not sustainable for experienced lifters, but light enough that 30 singles with almost no rest is a target worth shooting for. This should be quick (under 5 min)
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Tuesday Aug 9th, 2022
August 9, 2022 / By j0ssy
30 min partner workout – alternate rounds with a partner
sled push down and back
carry down and back
shuttle run x4
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