A.
40-54:
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Every minute, on the minute, for 10 minutes:
Bar Muscle-Ups x 3-6 reps
55+:
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Every minute, on the minute, for 10 minutes:
Bar Muscle-Ups x 1-4 reps
If you don’t have Bar Muscle-Ups, then do Jumping Bar Muscle-Ups.
B.
Enjoy this time of year with family and friends! Grab a few friends and tackle this workout:
In teams of four, complete as many rounds as possible in 24 minutes of:
Run 400 Meters
Burpees x 20 reps
Walking Lunges with Dumbbells x 25 Yards
Wall Ball Shots x 20 reps
Teams must rotate stations as a team, with only one team member working at each station.
A. Hit about 6 or 7 MU’s total. Cheryl cued me on pulling to hips which helped alot. Unfortunately, kept chicken winging on my bad wrist and getting stuck there. Finally ripped both hands and failed the last couple minutes.
B. Did 24 min EMOM Cheryl mentioned below. Plank, 125 bench, 35 curls and weighted step ups. Was good fun. We were all feeling swole!! 😉
A. 6, 6, 6, 5, 5, 5, 5, 5, 5, 6 (all reps were unbroken except 8th set was 4/1). Focused on keeping feet together and nice streamline. I wish ring muscle ups were like this for me….IÊ»ll keep at them though! 😉
B. Planned on doing the 24 min AMRAP but then one partner strained the groin on part A. so we modified to a 24 min EMOM:
Min 1: 10 Bench Press (135/95#)
Min 2: 10 Weighted Step Ups (35# DBs)
Min 3: 10 Curls (35/25# DBs)
Min 4: 60 sec Plank Holds
Good fun!
Good job crushing those MUs!!
Haha, did this Brost 24 EMOM at globogym in PHX
Bench Press up to 305#
24 min…
1. 10 bench press 185
2. 10 45# db stepups 24″
3. 10 curls
4. 60″ Plank holds
Swole!!!
A. 9×5. One set of 4
B. Done solo,3+run, 75 lb. overhead lunges
Have a nice weekend.
B. Did workout with Hoke, team of 2. Used 35lb KB
3 rounds plus 400m run +22
A. 3 every minute
B. only had two people, so we broke up run into 250m at begining and end. 5 rounds, plus runs and 12 burpees.
Went to gym with zero motivation. Felt really lethargic and took a while to warm up. Started with clean and jerk from invictus comp. Worked to 123. Then wanted to power snatch. Worked to 100. Then a girlfriend wanted to jerk from the rack. Worked to 148 for triple. That felt awesome so decided to go for a 1rm. (157 – 4 lb pr, missed 163 but i got that next time!). THEN, 5×3 backsquat at 163. THEN 21 min emom – 36 sec row for cal, 35 sec muscle up, 35 sec wall ball. (82 total cals on row,… Read more »
Sounds like a great day!!!! Congrats on your jerk PR!
Did an 90 min Active recovery hike today.
Hills and more hills.
Was nice to get out in the fresh air and sunshine
Saw your fb post. Coach used to take us out there to train cross country back in high school. Nice spot!
I like that there are so many different trails. It’s great
Ran for 60 min at a relaxed pace while my son had basketball practice. Aerobically not challenging but man my legs were tired. I’m not a runner by any means but would like to do a half marathon some day.
Has anyone done a half without a lot of extra running or training? Seems doable but not sure if legs would hold up.
Done a 10k without running, was only swimming at the time. Just gonna be plenty sore I’d imagine.
Just ran 12 miles of the HNL marathon the day before the Invictus online comp to get my wife’s race t shirt since she was out of town…..hadn’t run more than 400m at a time for months…you will be fine!!! Lol
Did another version of the 12 days of Christmas, including a bar muscle up as #1. Finally towards the end they felt beautiful. I feel like I need SO MUCH warmup for these.
Hi Nichole! Are bar muscle ups going to be a point of emphasis in the open prep cycle?
We will definitely be adding them in with our gymnastics skill work!
A. 4/3/5/4/4/4/4/3/5/4. Good session for me working on being consistent in my tech, staying tight in my swing under the bar into the next pull.
B. 4 rnds on this. Rowed 500 as there is 6 inches of fresh snow outside. Focus was being unbroken on each movement.
50# db’s on lunges. Felt good.
Post – did some overhead yoke lift and holds. Worked up to 305#
Enjoy the weekend. Any of you are welcome to come over and help me shovel my driveway. 🙂
Did 6k run with steady 5min/km pace. Total time 30min. Running felt extremely good☺
Hero WOD “Bradshaw” with the class, 18:13
Did a warm up with the few people that actually made it to the gym today. A) Man I can not string bar MU together to save my life. Did singles on the minute and tried to pull to my hips Did some handstand walks, skin the cats, and pistol work (cause I really suck at those) B) Did this by myself, used 40 Lb Dumbells for lunges and 30 lb wall ball, got 2 rounds + 400 meter run and the burpees. Did 4 sets of back extensions, (body weightx15 , 45lb x10, 75lb x10, 105l bx6) and 4… Read more »
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 90, 95. 115,125,135,145,,155,165,175,185,190,200,210210
Rest 2 min then…
Every minute, on the minute, for 20 minutes:
Minute 1 – 10 Meters of Handstand Walk
Minute 2 – 6-10 L-Pull-Ups
Minute 3 – max effort unbroken Double Unders (20,25,30,35)
Minute 4 – 10-15 Strict Handstand Push-Ups(10,15,10,10)
Minute 5 – 6 mixed grip pullups
Decided to work on some gymnastics movements since hands ripped from bar MU in 12 days wod yesterday