PERFORMANCE
Warm-Up.
12-Minute Mobility for Hip Hinge Day
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps (or Russian Twists)
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Then…
A.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70%
Reset the barbell every time on the floor…do not perform these touch and go.
B.
Every 7 minutes, for 21 minutes (3 sets) for times:
20/15 Calories of Assault Bike
100-Foot Walking Lunges with Farmer’s Hold (24/16 kg)
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.
When the clock starts, perform…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
30 second Static Squat Hold
6 Alternating Cossack Squats
10 Single-Leg Ground to Sky Touches
10 Alternating Lunges
30 second Plank Hold
Immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Air Squats
10 Tempo Mountain Climbers (pause 1-second in each position)
10 Alternating Object Taps in Front Leaning Rest
When the running clock reaches 15:00…
Complete as many rounds and reps as possible in 2 minutes of:
30 Double-Unders
20 Dumbbell Deadlifts
20 Alternating V-Ups
Rest 30 seconds, and then…
Complete as many rounds and reps as possible in 2 minutes of:
30 Double-Unders
20 Russian Dumbbell or Kettlebell Swings
20 Hollow Rocks
Rest 30 seconds, and then repeat for a total of TWO sets through both portions.
This portion will take 10 minutes to complete.
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Spend extra time today on recovery modalities, such as using NormaTec boots, the Hypervolt massage gun, Compex electrical stimulation, myofascial release techniques or anything else that will help you improve circulation to fatigued muscles and improve your recovery after Monday’s Murph session.
A. SDL x 3 280#
B. Had to sub 53 + 44 KBs, +/- 3mins round
The SDL were new to me and kind of cool. Was apprehensive at first but felt fine and look forward to more of these in the programming. TY
A. Speed Deadlifts Every 90″
5×250
B. 2:30, 2:47: 2:36*
Done with (1) 24kg Kb + (1) 45# plate due to equipment limitations
On vacation at the lake…so did the limited equipment wod
8min AMRAP – 3 rounds + 5 second squat hold
3min AMRAP – 3 rounds + 5 A.S.+ 10 Tempo Mountain Climbers + 4 FLR taps
2 Min AMRAP – 40 resp / 51 reps
10 Burpees
20 DB Deadlift @ 30# DBs
20 V-Ups
2 Min AMRAP – 44 reps / 32 reps
10 Burpees
20 Alt DB Snatch @ 30#
20 Hollow Rocks
315 6×3 deadlifts
Screw those speed things. Those look like a dumb way to destroy your life.
Done, with stationary bike.. times were like 245-3 each round
A. 195# for all sets
B. Did calories on rower and held 16kg in one hand, 24kg in the other for lunges because it’s all I have:
2:55/2:57/2:57
Anja (8 yo) ran 200 meters instead of bike and did bodyweight lunges:
1:54/1:48/1:45
A) suitcase DL 115 lbs
Russian twist 25lbs
B) modified every 3 minutes for 12m
45 second sprint treadmill 10.6 incline 1
25 yards death march 55lbs
No equip.
1. 3 rds +5
2. 4 rds +12
3. a) 1rd + 30/ 1rd + 16
B) 1rd+ 22/ 1rs + 15
4. Done
I’m a few days behind. Did Cindy from last week to test out my injured quad.
“Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
26 rounds + 22
legs felt really good and did not fatigue as I’ve experienced in the past – I wonder if that has something to do with the 400m walking lunges I’ve been doing 3-4 times a week
26 rounds is crazy Nathan! Great job!
Warmup ✅
A. E90sec Speed Deadlift 6×3 @140 kg
B. 3 RFT
30 m FC Lunges 24 kg KBs
10 strict pull ups
~3 min each round
C. E90sec x4
Sideplank 45/45sec
Farmers carry March 45sec 50 kg
D. Travis core workout #4
Am: 3 k run z2
Pm
A. 3 rds
2×5 suit case DL @60 kg
20 slam balls
B every 7 min:
20 ab Calories
15 ghd hamstrig curl raise
15 ghd sit ups
2.16; 2.06; 1.54 fastest Ab cal at 39 sec on last round. Did this instead of lunges to save knees and hip.
I’m in your same boat with the knees and hips. Sometimes I sub Death Marches or some sort of Sled Push/Pull for the lunges. If things are REALLY bad, I’ll just do a static hold of some sort (hip bridge, wall-sit, etc.). You definitely don’t let it slow you down any! Fast times!
Those are great suggestions! Hadn’t thought about death marches. I’m a candidate for a full hip replacement, but I rather hold off a bit from such a major operation. But it does mean that I need to sub exercises from time to time.
Thanks for the encouragement and tips, Michele
Warmup done
Suitcase DL @28kg KB
A. Speed DL every 90 secs 6 sets
@140kg (70%)
B. 20 cals hand bike
30m walking lunges FC, half @28+24kg KB,
half @24+20kg KB
3.24
3.00
3.12
Off the hand bike around 1.30-1.40
C. Travis’ core workout #14
Look for #15 tomorrow!
What ever happened to #6 Michele?
Oh no! You’re right – that one was never published! Oops! Here you go!
https://youtu.be/hSFJhFJSOhM
At work with my 40# DB…
I did the DL warm up with suitcase DL’s and unilateral rotation/russian twists with DB and enjoyed that a lot!
At home workout… but fitness mode as I don’t have a jump rope at work…
First triplet: 1 + 12/ 1 + 8
Second triplet: 1 + 2/ 1
Also did some single arm shoulder presses, single leg romanian DL and frog pumps