Gymnastics 06-26-23
Monday
Handstand Walking
6 Rounds for time
10 Box Jumps
15 ft Handstand Walk
10 Sumo Deadlift High Pulls 95/65
Endurance 06-26-23
Tuesday
6.27 - Improving Your Lactate Threshold @ Track
3 Rounds...
Jog 300m, Sprint 100m
Jog 200m, Sprint 200m
Jog 100m, Sprint 300m
Jog 400m -
:60 Rest & Repeat-
Barbell 06-26-23
Monday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 8-8-6-4 Wide Grip Bench Press
B. 8-8-6-4 Strict Chin-Up
C. 8-8-6-4 Dumbbell Overhead Press
D. 8-8-6-4 Bent Over Row
E. Finisher
Tuesday
Warm-Up: 1 x 25 Air Squat, Calorie Row/Bike, Burpee
A. 8-8-6-4 Low Box Squat (:01 pause)
B. 8-8-6-4 Pause Front Squat
C. 8-8-6-4 Dumbbell Walking Lunge
E. Finisher
Thursday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 8-8-6-4 Staggered Stance RDL
B. 8-8-6-4 Sumo Deadlift
C. 8-8-6-4 Sumo Good Morning
D. 8-8-6-4 Pendlay Row
E. Finisher
Workout of the Day 06-26-23
Monday
Conditioning
Cindy XXX
Complete as much as possible in 20 minutes of:
10-15-20... Pull-Ups
20-30-40... Push-Ups
30-60-90... Squats
Tuesday
Strength
8:00 Every Minute on the Minute
1 Power Clean & Jerk
Conditioning
10 Rounds, 26:00 Cap
200 Meter Run
1 Power Clean & Jerk
Wednesday
Conditioning
4 Rounds
500 Meter Run
0.6 Mile Bike
700 Meter Row
2:00 Rest
Thursday
Conditioning
100 Toes to Bar
*At the top of every minute 12 Wallballs
Friday
Conditioning
Partner I Go, you Go,
5 Full Rounds ea.
12 Burpee Box Jump 24/20
18/16 Calorie Row
Saturday
Conditioning
Teams of 3, 2 Rounds
6:00 Max Calorie Bike
6:00 Max Distance Sled, INSIDE
6:00 Max Single Arm Snatch 70/50
Sunday
Conditioning
"Lynne"
5 Rounds for Max Reps
Bench Press @ 1 / 0.75x Bodyweight
Pull-Ups
Endurance 06-19-23
Tuesday
A Sprawling Good Time!
1600m Run
16 Inchworm Burpees
16 Double Squat Sprawls
16 Jumping Lunge Sprawls
1400m Run
14 Inchworms Burpees
14 Double Squat Sprawls
14 Jumping Lunge Sprawl
1200m Run
12 Inchworm Burpees
12 Double Squat Sprawls
12 Jumping Lunge Sprawls
1000m Run
10 Inchworms Burpees
10 Double Squat Sprawls
10 Jumping Lunges
800m Run
8 Inchworm Burpees
8Double Squat Sprawls
8 jumping Lunge Sprawls
Workout of the Day 06-19-23
Monday
Strength
12 Minutes, Every Minute on the Minute
M1: 5 Weighted Pull-Ups
M2: 5 Weighted Dips
M3: 0:30 Hollow Hold
Conditioning
Tabata (8 rounds, 16:00 total)
- Pull-Ups
- Air Squats
- Push-Ups
- Sit-Ups
Tuesday
Strength
8:00 Every Minute on the Minute
Power Clean
Conditioning
5 Rounds
3:00 As Many Rounds as Possible
1:00 Rest b/w rounds
5 Clean & Jerk 135/95
10 Toes to Bar
15 Box Jump 24/20
Wednesday
Conditioning
30:00, Every 5:00 do 1 of:
- 800 Meter Run
- 50/40 Calorie Bike
- 60/50 Calorie Row
Thursday
Conditioning
21-15-9
Handstand Push-Up
Kettlebell Swing
Friday
Conditioning
2:00, As Many Bike Calories as Possible in Time Remaining
2:00 Rest b/w rounds
- 18 Burpee Dumbbell Deadlift 50/35
- 15 Dumbbell Power Clean
- 12 Devil's Press
- 9 Burpee Dumbbell Deadlift
- 6 Dumbbell Power Clean
- 3 Devil's Press
Saturday
Conditioning
Partner Front Squat 'Manion'
7 Rounds
400 Meter Run together
29 Front Squat 135/95, shared
Sunday
Conditioning
Partners Share
12 Rope Climbs
120 Bench Press 135/95
9 Rope Climbs
90 Deadlift 135/95
6 Rope Climbs
60 Power Clean 135/95
Endurance 06-12-23
Tuesday
1st Endurance TRAIL RUN of the season!
Meeting Location: Chimney Rock Park (736 Chimney Rock Rd, Martinsville, NJ 08836)
Workout of the Day 06-12-23
Monday
Strength
5 x 1 Weighted Strict C2B
5 x 1 Weighted Ring Dip
Conditioning
5:00 Cindy
5 Minutes, As Many Rounds as Possible
5 Pull-Ups
10 Push-Ups
15 Air Squats
Tuesday
Strength
8:00 Every Minute on the Minute
Hang Power Clean + Push Press
Conditioning
"DT"
5 Rounds
12 Deadlift 155/105
9 Hang Power Clean
6 Push Jerks
Wednesday
Conditioning
A. 20 Calorie Bike
B. 30 Calorie Row
C. 400 Meter Run
AB-BC-CA-AC-CB-BA
2:00 Rest b/w each of the 6 rounds
Thursday
Conditioning
20 Minutes
M1: 10 Parallette Shoot Throughs
M2: 20 Wallballs
M3: 0:25 L-Hang
M4: 50 Double Unders
Friday
Conditioning
Teams of 3, full rounds
18:00 As Many Rounds as Possible
12 Kettlebell Swings R/G
12/10 Calorie Bike
Saturday
ROWLYMPICON!
RowLympiCon Event 1
12:00
9-12-15
Snatch, Clean & Jerk, Thruster 115/85
Bar Facing Burpee
Deadlift + Hang Clean + Shoulder to Overhead + Front Squat in time remaining
ScoreA = Time
ScoreB = Weight
Barbell 06-12-23
Monday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 12-10-8 Wide Grip Bench Press
B. 12-10-8 Strict Chin-Up
C. 12-10-8 Dumbbell Overhead Press
D. 12-10-8 Bent Over Row
E. Finisher
Tuesday
Warm-Up: 1 x 25 Air Squat, Calorie Row/Bike, Burpee
A. 12-10-8 Low Box Squat (:01 pause)
B. 12-10-8 Pause Front Squat
C. 12-10-8ea Dumbbell Walking Lunge
E. Finisher
Thursday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 12-10-8ea Staggered Stance RDL
B. 12-10-8 Sumo Deadlift
C. 12-10-8 Sumo Good Morning
D. 12-10-8 Pendlay Row
E. Finisher
Gymnastics 06-05-23
Monday
Handstand Push Ups
"Muscle-up Biathalon"
For Time
400m Run
18 Ring Muscle-ups
400m Run
15 Ring Muscle-ups
400m Run
12 Ring Muscle-ups