Get Moving || Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Suitcase Carry (each arm)
5 Single Arm Deadlifts (each arm)
10 Goblet Hold Good Mornings
15 Goblet Squats
20 Supinated Grip Band Pull Aparts
A.
Every 45 seconds, for 15 minutes (20 reps) of:
1 Banded Deadlift @ 60-65% + 20-30% Extra Band Tension at the Top
*The focus is concentric speed on all of these lifts!
**Increase the loading but keep the band tension the same.
B.
“Badger”
Complete three rounds for time of:
30 Squat cleans (95/65 lbs)
30 Pull-Ups
800 Meter Run
C.
Three sets of:
15-20 Barbell Glute Bridge + 20-30 second Hold at extension
Rest as needed
D.
Every minute, on the minute, for 12 minutes (4 sets) of:
Station 1: 45 Second Right Arm Single Kettlebell Front Rack Hold
Station 2: 45 Second Left Arm Single Kettlebell Front Rack Hold
Station 3: 30 Second Heavy Farmer Hold
Athlete Notes:
Happy 4th! Today’s workout is all about getting sweaty and then enjoying the rest of the evening! Hopefully you grill some great food, enjoy time with family, and see some fireworks! For those of you not in the United States, rock out to this workout and then we hope you still eat some epic food and enjoy time with family! The squat cleans should be done in 1-3 sets, chip away at the pull-ups based on your abilities, and then hit that run hard!
A. 315 bar weight + purple band
Warmup ✅
A) ✅ Performed in basement with equipment available and used a band!
B) ✅ Modified in basement … only had 55#(2 bumpers) for weights, 10 strict pull-ups plus 10 DB rows, 1600m bike … 26:20 🔥
C) ✅
D) Ran out of time with family day plans
👆🏼Pedro’s wifey
🇺🇸 Grateful for the freedom today, everyday, and for those that afford us this luxury. All the respect.
Hope you had a great 4th of July!!!
Warmup done
A. 125/130/140/143Kg (5 reps @ each weight)
B. 18:18Rx
SC – UB/15.15/15.15
Pull-ups – all UB
Runs – 2:43/2:57/3:06
C. Done
D. Done
God bless the USA 🇺🇸! Never forget that freedom isn’t free. Serve your God, your family, your community, and your country.
Wao that B) is really really impressive, huge!
Thank you. I loved this one. All wheelhouse movements.
Hope you had a great 4th!!!
AM class wod:
Team of 2 perform:
60 clean and jerk 61kg
2000m row
40 rope climbs (from the floor up and down)
100 cal ass bike
100 burpees
Cardio full, rest 50-50%. Finished around 31-32 min, was fun.
PM normal
Warm up done
A) no deadlift yet, did some squat cleans
B) 2000m bik erg, rest RX
Time: 27:00
It was a real grind, but honestly expected that the cleans are going to be worse
C) no
D) done
Warm up: done
A. 7 sets 305 then 7 sets 335 then 6 sets 355 lbs
B: 36:24
C. Done
D. Done
D. Done
C. Different accessory
B. At home again so made up a Fourth of July workout..
“Freedom Rings”
4 Rounds for Time:
7 Thrusters (135/95)
40 Reps of “x”
444 Meter Row
Round 1: X = Alternating DB Hang Clean and Jerks (55/35)
Round 2: X = Push Ups
Round 3: X = Alternating DB Snatches (55/35)
Round 4: X = Bar Facing Burpees
444 meters x 4 = 1776 meters
18:18
Looks like a good owkrout. I like the changing stations part with X
Out in the sun 😎 Wu done
A. 115-125kg
B. Scaled reps to 30/20/10, 15.30 💪🔥
C. Done
D. Done
👏
Fun workout and nice to get outside!
If I was planning on already doing a pool workout tomorrow would a pool version of Badger look similar to 3 rounds of 30 db squat cleans / 30 burpees / 250m swim?
That would be solid!