Kyle and Peter work on their DUs before taking on the high-skill 4 rounder
For time complete: 800m run 20 sumo deadlifts (80/55kg) 20 toes to bar 1.3 mile bike 20 sumo deadlifts 20 toes to bar 800m ski 20 sumo deadlifts 20 toes to bar Athlete may run/bike/ski in any order Post finish time and any scaling
Ready for a hefty helping of pressing!? Use today to dial in the bar path for all 3 lifts. Chin back as the bar drives straight up off the front rack, lock it out overhead, active shoulders with the bar directly over the heel, and head back through. This order of events doesn’t change across all three of the overhead presses today. What does change is what happens BEFORE all that pressing. On the push press you add a “dip and drive” to the above sequence and on the push jerk you add a “dip, drive, press and drop” to the above sequence. Focus in on 2 things today. The bar path and the timing of the “drive then press” (on the push press and push jerk). Then, after all 3 lifts are warmed up and the movement patterns are primed, build in load on the shoulder press across 4 sets of 1 rep. Try to end with a new 1RM! After 4 sets, transition to 4 sets of 3 reps building in load on the push press. Then, do the same on the push jerk, except do sets of 5! Rest at least 2 full minutes between sets and post any PRs to the PR board.
Laura catches her clean in the bottom of a perfect squat with the elbows up, excellent!
They got every last burpee out of every last minute!
“Helen” 3 rounds for time of: 400m run 21 Kettlebell Swings (24/16kg) 12 Pull-ups post finish time and any scaling compare to September 24 2021, December 3 2020, May 15 2020, July 25th and May 7 2019, Sept 12 2018 and May 11 2018, May 2 2017
Intended Stimulus This is a 3 round triplet with a monostructural, gymnastic, and weight lifting movement that is intended to be finished in under 12 minutes, With all repetitions unbroken and a relatively fast run- it will be done in 7-9 minutes. A goal today is to go unbroken on the KB swings FOR SURE and to get in some pretty fast running (while still taking care exiting and entering the yard).
A good Superman led to this amazing hollow body, lats on, position!
20 minute AMRAP with a partner, work/rest: 10/7 Calorie Bike 8 Toes to Bar 8 Box Jump Overs (24/20″) post total rounds + reps completed as a pair and any scaling
Shanley and Laura prove that any workout can be modified to any individual. Here they carry heavy loads via DBs and a vest!
Yoga at The Hut and on ZOOM tonight at 6:00pm! Workout of the day: 12 minutes of Clean and Jerk skill work -then- Every 3 minutes for 6 rounds: 3 Power Clean and Jerks (80/55kg) Max rep burpee over the bar to the 1:00 mark post total # of burpee over the bar complete and any scaling
Over the years we’ve run countless variation of the CF benchmark workouts “TABATA This” and “TABATA That”, and today we take on yet another variation that just so happens to be all monostructural! No weightlifting, no gymnastics, just repetitive locomotive movements that often get lumped into the “cardio” classification, through we know that cardio, or metabolic conditioning, can quite easily be trained in the absence of monostructural movement! With only 10 seconds of rest between bouts, an all out sprint won’t be maintainable, so think about going out at 90% and try to hold that pace across all 8 rounds. You’ll get 2 minute of rest between Tabatas which will help you again shoot for 90% when you get to the next movement!
Dr Jason works on keeping a vertical shin in the hang position while Becca drives the elbows up at the bottom of a hang squat clean
Workout of the Day: 10 minutes of slips -then- Tabata calorie row -rest 2 minutes- Tabata double under -rest 2 minutes- Tabata calorie bike Post total reps completed across all 3 tabatas
Your progress tracker and results recorder. View today’s workout and see the scoreboard.
Sports Med 440 learns the SDHP and then does a Fight Gone Bad variation!
