PERFORMANCE
Warm-Up.
Followed by…
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Then…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
5 Dumbbell Devil’s Presses
Rest 2 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
10 Minute Run @ 75-80% Effort
When the running clock reaches 10:00, perform the following…
Complete as many rounds and reps possible in 10 minutes of:
50 Double Unders
12 Dumbbell Lunges
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Press
When the running clock reaches 20:00, perform the following…
10 Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh
When the running clock reaches 30:00, perform the following…
Complete as many rounds and reps possible in 10 minutes of:
10 Dumbbell Front Squats
100 Foot Farmers Carry
10 Dumbbell Front Squats
100-Foot Single-Arm Overhead Carry (50 feet each arm)
When the running clock reaches 40:00, perform the following…
10 Minute Run @ 75% Effort – This 75% may be slower than your first now that you are tired. Base these runs on current effort and not maximal effort when fresh
Did my own mix
Worked on Jerks from blocks and worked up to 145. I feel like Sat need to be Jerk days.
Then I did B from the 24th.
3 beast makers
6 Strict pull ups
9 burpees
RX 5 +5
June 24 WOD Outstanding WU!!!! A. Strict Press (based off 87#) 60#x5, 65×3, 70×2, 75×2, 77×2, 78.5×2, 80×2 ***did an extra set because I wanted to get to 80#, but needed to use the mind over matter approach with the fractional plates to get there. Whatever works! B. AMRAP 12 min – RX – 4 rounds + 16 reps 3 DB Beast makers – UB but super slow 6 strict pull ups – 3/3, 3/3, 3/3, 2/2/2, 2/2/2 9 Burpees – UB with jump jack at the top of each ***not sure I did the Beast Makers to standard…my hang… Read more »
Nice work going an extra heavy set on the presses. Isn’t it funny the games you need to play with your mind sometimes?!? That metcon was tough and I like the creativity with the ab work too!
Solid workout and really solid press ramp. Nice work.
Subbed in bike cals and used 40lb DBs.
A. 4rds + 10cals
B. 5rds + 9cals
C. 4rds + 15cals
Definitely going to feel this one in the morning. Those devil presses tho!!!!!!!
Yesterday’s workout
Back squats
2 reps
255, 265, 275, 285, 285
This started off harder than it should have been. I braced my core better 3-5, and that made all the difference.
Little Giza
Done with strict pull-ups
11:22
Pull-ups: 13/3/3/2/2/2 and 10/3/singles
WB: 20/16/14 and 15/13/11/11
Good one. Keep up man!
Little Giza with all strict pull ups is NO JOKE..well done!!
Good work Mike! Way to make adjustments mid workout!
Workout of the Da(d) y
7 hours for quality with the Kids at the Pool….. Don’t know if this count as a metcon but it feels like one?.
Stay safe and have fun, a lot of fun…. Life is to short to haven’t.
Love it! I hope the storms stay away so I can do the same thing.
I am with you!
Great job! So true!
Yes this 3 lill fellows are the best in my life.
With 40# DB’s Invictus 6/27 Complete as many rounds and reps as possible in 8 minutes of: 15 Calories of Rowing, Ski Erg or Assault Bike 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Push Presses 4 + 200m run + 12 DL + 9 HPC Rest 2 minutes, and when the running clock reaches 10:00… Complete as many rounds and reps as possible in 8 minutes of: 15 Calories of Rowing, Ski Erg or Assault Bike 5 Dumbbell Devil’s Presses 5 + 50m run Rest 2 minutes, and when the running clock reaches 20:00… Complete as many… Read more »
Great work. Keep it up.
Excellent day Hunter! Looks like a fun one.