At Home Workout (No Equipment)
Complete as many rounds and reps possible in 6 minutes of:
10 Object Facing Squat Jump All The Way Overs (8-15 inches)
10 Alternating Single-Leg V-Ups
10 Sit Ups
Rest 60 seconds, and then…
Complete as many rounds and reps possible in 6 minutes of:
50 Double-Unders or Lateral Hops
20 Step-Ups or Jumping Lunges
10 x (2 Shoulder Taps + Push Ups)
10 Plank to Push-Up Transitions
Rest 2 minutes, and REPEAT one more time through. This session will take 28 minutes to completion.
At Home Workout (Limited Equipment)
Complete as many rounds and reps possible in 6 minutes of:
10 Object Facing Squat Jump All The Way Overs (8-15 inches)
10 Alternating Single-Leg V-Ups
10 Sit Ups
Rest 60 seconds, and then…
Complete as many rounds and reps possible in 6 minutes of:
50 Double-Unders
20 Dumbbell Step-Ups
10 x (2 Shoulder Taps + Push Ups)
10 Plank to Push-Up Transitions
Rest 2 minutes, and REPEAT one more time through. This session will take 28 minutes to completion.
Mobility & Activation
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Banded Good Mornings x 15 reps
Followed by…
Three sets of:
Kettlebell Complex
*10 Bulgarian Goat Bag Swings
*10 Single-Arm Kettlebell Presses (each arm)
*10 Alternating Reverse Lunges with Goblet Hold
*10 Single Kettlebell Thrusters (hands on horns)
Rest 30-60 seconds
Bench Press Progressions
Every 2 minutes, for 10 minutes, complete (5 sets):
Bench Press x 3 reps @ 20X1
Try to use 70% of your 1-RM Bench Press for the 5 sets.
Classic CrossFit
35-49:
For time:
Row 1500 Meters
20 Overhead Squats (135/95 lbs)
40 Toes-to-Bar
20 Overhead Squats (135/95 lbs)
Row 1500 Meters
50-54:
For time:
Row 1500 Meters
20 Overhead Squats (115/75 lbs)
40 Toes-to-Bar
20 Overhead Squats (115/75 lbs)
Row 1500 Meters
55+:
For time:
Row 1000 Meters
15 Overhead Squats (95/65 lbs)
30 Toes-to-Bar
15 Overhead Squats (95/65 lbs)
Row 1000 Meters
Lower Body Strength Finisher
Three sets of:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Landmine Rows
x 6-8 reps each arm
Rest 60-90 seconds
Bonjour
BENCH 80KG X5
CONDITIONING 23:35
ROW 6:50 , 6:30
OHS 10/6/4. 9/8/3
T2B 8/8/8/8/5/3
Merci
MA
BENCH = 225 X 3 ALL 5 SETS
CONDITIONING = 23:13 (ROW,OHS,T2B,OHS,ROW)
ROW = 6:06/5:59
OHS = 10/6/4 THEN 5/5/5/5
T2B = 10/5/5/5/5/5/3/2
Solid Richard!
Sunday morning for me
MAW done
Bench press: all sets at 73%, 43 kg, felt good!
Conditioning: 25:18 min. Row 6:40/6:41
OHS 8/6/6 – 10/10
TTB 8/8/8/8/8
So heavy OHS ?
Felt sooo tired today.
Accessories completed. Split squats 16 kg KB x 2
Rows with barbell 20 kg + 10 kg plates for 10 reps ??♀️??♀️
Happy your bench is feeling good!!
M&A) done
Bench) done emom 155# – 185#
Condo) did yesterday’s nasal breathing on Woodway runner, Echo Bike, 40# KBs: 2 rds + 400m + 13 cal
Accessory) yesterday’s upper body strength finisher
Great work Jeremy!! Glad you have access to a Woodway!
M&A) Done
KB complex) 26#
Bench) 155 nursing shoulder
Condo) 11:44 OHS unbroken; T2B 9 then singles. need work on T2B volume
Smashed that Conditioning piece!
How is the shoulder feeling?
The only time I notice it is benching and sleeping. Has been the same off and on for months. Just irritated.
I hope it gets better soon – I would suggest not benching or doing any pushing movements in that plane for this entire week and lets see if that helps shore it up!
Will do