PERFORMANCE
Warm-Up.
Followed by…
Then…
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Hang Snatch + Overhead Squat
Build over the course of the 10 sets to today’s heavy.
B.
Five rounds for time of:
6 Overhead Squats*
12 Toes to Bar
30 Double-Unders
*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row
6 Inchworms
9 Russian Baby Makers
12 Alternating Cossack Squats @ 2111 Tempo
15 Alternating Hand Plank Shoulder Taps Per Side
30 seconds of Side Plank Per Side
45 seconds of Alternating Deep Lunge Mountain Climbers
60 seconds of Wall Sit
60 seconds of Rest
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. This should be performed at 75-80%
When the running clock reaches 18:00, perform the following:
Complete as many rounds and reps as possible in 8 minutes of:
24 Double Unders
12 Burpees Facing the Sandbag OR Dumbbells (Whichever object you are using)
6 Sandbag Cleans OR Dumbbell Power Cleans
When the running clock reaches 30:00, perform the following:
Complete as many rounds and reps as possible in 8 minutes of:
6 Supinated-Grip Strict Pull-Ups OR Supinated-Grip Bent-Over Rows
9 Strict Handstand Push-ups
12 Russian Kettlebell Swings
When the running clock reaches 45:00, perform the following:
Three sets of:
10-15 Banded Face Pulls @ 21X1
Rest 30 Seconds
15-20 Dumbbell Side Bends per Side
Rest 30 Seconds
45-60 Seconds of Weighted Plank Hold
Rest as needed
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
AM Row
Evening WOD
A. E90”OM Hang Snatch + OHS
115, 125, 130, 135, 140, 145, 155, 165x, 165, 170x 170
B. 9:38 w/ 145# OHS
115# OHS and GHDs. All I could do.
No time. Just did it.
All sets done at 125 which is heavy for me from hang. That all felt good.
Metcon done at 115
8:51
Travis’s ab workout 5
Way to get that ab workout in! Those are challenging!
Thanks! They are really tough, but I love having those to add in a couple of times a week.
135# OHS
Time: 8:43
This actually was really great. Wasn’t sure I could do TTB as I did GHD’s on Sat and sit ups yesterday. Super sore!!!! But after I did some and gritted my teeth through the pain, it was fine.
A. 65, 75, 80, 85, 90, 95, 95, 95, 105, 110, 115, 120 (from the ground but it’s a 5# PR)
This is one of the first times catching in the squat felt right. Up until 115, and then it got a little wonky.
B. 9:44 – 95# OHS
TTB – 8/4
DU U/B
Congratulations on your PR!
A. Hang Snatch + OH Squat – 55#/55/65/65/70/70/75/80/85/90
***Had to do full snatch at 85# & 90#
B. 5 Rounds for time – 9:42
6 OHS @ 85# (taken from the floor)
12 T2B (strictish)
30 DU
***All UB…slow transitions due to needing to chalk…super hot humid day here in NY!
Great job Candy!
Trained with brother in law today (socially distances of course!) and was nice to train with someone again after 3 months! We did this one from a few months ago- A. “Dustin Tannenhaus” In teams of 4 (Dustin’s favorite number), with only one teammate allowed per station, complete as many rounds and reps as possible in 33 (Dustin’s age) minutes of: Station 1 – 15 Burpees (The year Sofia & Dustin were married) Station 2 – 29 Kettlebell Swings (The date Sofia & Dustin got married) Station 3 – 7 Dumbbell Clusters (The month Dustin was born) Station 4 –… Read more »
That is awesome – how fun!!
A:
115lb x2
125lb x2
135lb x2
145lb x2
155lb x2
B:
5 rounds
6 OHS (135lbs)
12 tTB
30 DU
time: 7:46
On vacation til Saturday so I did a home metcon from last week and some accessory movements focused on lower body and speed/power. 4 sets: 8 DB lunges/leg 6 fence jump overs 4 sets: 5 dynamic DB squats 8 Double DB RDL : Complete for time: 40 Dumbbell Deadlifts (50/35lbs) 30 Dumbbell Front Squats (50/35lbs) 20 Hang Dumbbell Squat Cleans *Every 3 minutes, including 0:00 perform 200 Meter Run Done with 40# DB… I think 6:52 but not completely sure 3 sets of ab circuit with 20# DB 20 feet elevated toe touches 20 Alt V-ups 20 Russian twists 20… Read more »
Hope you are enjoying your vacation!
Yes, very much! Working out helps the enjoyment too ?
Have a great vacation!
Emom 1:30 (10) sets
5 sets 2 x hang snatch + ohs
75-95-115-125-145
5 sets 1 ps + ohs
5-145
Worked on the ohs. Easily my worst lift so I wanted to do it right and work on it.
5 rds
6 ohs 95lbs
12 ttb
30 du
Time
8:54