PERFORMANCE
Warm-Up.
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)
Followed by…
Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)
Then…
A.
In teams of two, complete five rounds for time of:
10 Bar Muscle-Ups (5 each)
20 Dumbbell Box Step-Overs (50/35 lb DBs; 20″ box; 10 each)
30 Synchronized Dumbbell Snatches (50/35 lbs – both partners at top of the rep at the same time)
400 Meter Run (partners must stay together)
Needed this today after a 10h flight yesterday! Warmed up with 100 cal bike, and modified wod for solo wod/pregnancy/injuries/weather.
5 rounds
10 bar muscle snatch
10 box step over 25lb dbs
30 kb swing 35lb
1km cycle
24.46
Did yesterday’s PC workout:
4×3 @ 135-145
4×2 @ 175-190
5×1 @ 195-220
40cal AB
30 TTB
20 cleans @ 155
6:30
Solo WOD
5 rounds
10 pull-ups
10 box step overs (50)
30 db snatch (50)
400 m
31:44
Solo today. 3 rounds, Cut everything in half and didn’t press against the clock. Did BMU jump ups to finish position, and jog/walked the 400m to spare my knees. 17:45
Modified to solo WOD
5 Rounds
10 pull ups
10 DB BSO @ 20” with 40’s
30 DB snatches 40#
400m run
36:47
R1: UB
R2 + R3: 6/4 – UB – 3 x 10
R4 + R5: 6/4 – 6/4 – 3 x 10:
Jan 4th WOD
A. Back Squats
160×3, 165×3, 170×3, 155×7
Superset with
20 Lying Med Ball Hamstring Curls
6 each direction Hollow Body Roll to Superwoman
***Squats felt GREAT today!!
B. 10 rounds for time – 9:33
5 Burpees
10 SA(right) DB Thrusters @ 25# DB
***first round used 35# DB and decided that was gonna be a long haul for 10 rounds, dropped to 25# to get the proper stimulus.
Yesterday’s workout
A. Cleans
115, 155, 185
These felt really good today.
B. Metcon: 8:48
Done with 60 rower cals
Great work Mike…I hope all is well with you!!
Thanks so much! Great work to you as well. Finishing that metcon under 10 minutes is impressive!
I’m doing well. It’s been a busy fall and winter. I try to get some work in whenever I can even if I don’t get to post it.
I hope your arm is improving!
Happy NY everyone!! Been down in Lanzarote for the last 5 days getting some miles in on the road bike in between some sailing.
Heading off on a 3000 mile race across the Atlantic tomorrow so catch you all in a few weeks 👊🏻
Happy New Year Al! Your adventures sound amazing! Be SAFE!!
Thanks Candy 👍🏻
That’s amazing! Have an incredible time. We look forward to having you back!
Thanks Mike 👊🏻