Dynamic Mobility, Activation and Warm-Up
Band Distracted Hamstring Pulse
x 15 pulses per leg
Leg Reach x 10 reps
and then …
x 30 seconds
Rockettes x 10 reps
and then …
Two sets of:
Rotational MedBall Throw x 10 reps (left side)
Rotational MedBall Throw x 10 reps (right side)
Medicine Ball Hamstring Curls x 10 reps
A.
Every 90 seconds, for 3 minutes, complete (2 sets):
Nose-to-Wall Handstand Hold x 60 seconds
(55+: 45 seconds)
and then …
Every minute, on the minute, for 6 minutes, complete:
Wall Climb x 1 rep
Make this perfect. Keep the body tight and get yourself as close to the wall as you feel comfortable.
and then …
Every 2 minutes, for 6 minutes, complete (3 sets):
Stationary Dips x 8-10 reps @ 2111
B.
Four sets of:
Pause Deadlift x 5-6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel)
Rest 60 seconds
L-Sit Hold x 30-45 seconds
Rest 60 seconds
C.
35-49:
Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400 Meter Run
Station 2 – 30 Wall Ball Shots (20/14 lbs)
Station 3 – 400 Meter Run
Station 4 – 20 Toes-to-Bar
Station 5 – 15 Burpee Box Jump-Overs (24″/20″)
50-54:
Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400 Meter Run
Station 2 – 25 Wall Ball Shots (20/14 lbs)
Station 3 – 400 Meter Run
Station 4 – 15 Toes-to-Bar
Station 5 – 15 Burpee Box Jump-Overs (24″/20″)
55+:
Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400 Meter Run
Station 2 – 25 Wall Ball Shots (20/10 lbs to 9′ target)
Station 3 – 400 Meter Run
Station 4 – 12 Toes-to-Bar
Station 5 – 15 Burpee Box Jump/Step-Overs (24″/20″)
b) Clean setup and 1st pull. Went to 205#.
c) 2 rds of WOD. Couldn’t get any of them done within 2 min except TTB
Did this workout today since I had to take yesterday off
Workout A: done
Workout B: #225, L-Sit 20-30 sec hold only
Workout C: was able to finish everything under 2min except had to scale run to 200m sprint. That caught up to me quick ?
A.1 2 Sets at 30s
A.2 Done
A.3 10-10-9
B.1 5 reps 295-315-335-335
B.2 All 30s
C. Done, tough E2MOM. Runs 1:40ish, WB UB 1:10-1:20, T2b UB 35-40s, BBJO 1:10ish
Warm Up done
A.) done
B.) Up to 110 kg
C.) this was more like an AMRAP ??, didn‘t manage to get more than 20 WBs in Round 2. Round 3 again RX.
Haven‘t expected this WOD to be that “nasty“ ??
Went for a long run yesterday (6.5k) so running a day late.
A. Handstand Hold (back to wall), could only hold 30 seconds :-(. Wall Climb, skipped (no good wall). Dips 10 reps, unbroken.
B. Pause DL @ 155-185-205-220lbs. L-Sit with Bent Knees.
C. Only did 20 minutes / 2 rounds due to time constraints.
1, 3) 400m 1:44, 1:46, 1:50, 1:50
2) Unbroken both rounds
4) 10/5 both rounds, kipping
5) Done
A. Done did 8dips each set
B. DL 5x95kg , L-sit 30s
C. Done did WB unbroken all rounds, did TTB 15-5 first round then 13-7 other two rounds
Great job on your WB shots!
Thanks like them ?
6km run time: 31″00
Fun Cathy!
I was happy to be back at the gym today after two days of forced rest due to some kind of stomach bug… DMA & warm-up done A – done 2 x 60 secs N2W HSH, 6 wall climbs and 3 x 8 stationary dips (last set got spicy!) B – Pause DLs @ 135 (60%) / 155 (69%) / 165 / 165 (73%) L-sits – could only hold for 20 secs w/ straight legs, then had to go to tucked legs for remaining 10 secs C (50-54 version) – I only had the energy for 2 rounds of this… Read more »
Glad you’re feeling better. 🙂
Thank you, Miki!
Yes, very glad you are feeling better!
Thank you, Nichole!
A: done
B: doing glute work tomorrow…may include these
C: did my class wod, cuz a little short on time.
5rds
250 m run
25 ab mat su
20 db walking lunges
15 kbs
10 hrpu
5 c2b
18:47
Fun day Amber!
Warm Up Done. I added some rowing at 75% capacity and went about 30 calories. A.)Done B.)225, 265, 285, 305. Back was a little tight so I did not want to push to my normal weight range. L-sits went ok. Was able to hold for 32-35 seconds on all except last round only for 25. C. Had to do 400m row instead of running. It was pouring rain. Kept pace at about 1:25-1:30 on all rounds. All rounds of WB’s unbroken and kept at about 50-55 seconds on each round. T2B-Unbroken on first 2 rounds, 10/10 on last round. BBJO’s… Read more »
Oh pouring rain? Where do you live Jason?
I live in Nashville. Its has been really hot here the past couple weeks. A lot of storms and its very humid. I need to get back to California weather!
Most definitely!
A. Done , all ok
B. Percentage was lower than going off of old max
155/165/175/185
L-sits in :10-:15 intervals so tough!!
C. Did assault bike from Monday
11/12/11/11/11/11/10/10/10/10
Seat on bike still one higher to accommodate knee
Did incline bench from yesterday , used DB’s
30/30/35
DMA done! AM gymnastics lesson: strict MU work – dips, pulls, spotted, etc. Feeling good. 🙂 Pulls were strong today. PM: B. DL: 185/195/205/215. I’ve not done pause DLs before. Interesting. LOL. L-sits in :10 increments. Need to work on these. C. Done. This was tough! I had to scale the run to 350 after the first round and a half. Otherwise this was totally doable. WBs did 15/10, 13/12, 13/12. TTB unbroken (yay). 🙂 BBJO slow and steady after I tried to go faster in the first round and really paid for it (not making the run in 2… Read more »
Nice job today! Strong deadlift!
Thanks, Erin!
Very strong deadlift and great job with the sHSPU!
Thank you!! Little by little. 🙂
A. Done
B. 4 sets 6 reps at 175. L-sit 15.15.10
C. Still breaking in the foot so I did an 18 calorie row for the second 400m. Felt good to run 3 of them though.
Made all the reps/time. All wall balls and toes to bar unbroken which was good.
Great job on the conditioning!!!!!
A: done
B: 200/220/240/260, L-sits: only 20 sec unbroken
C: Run 1:40-50, 16/14 WB ~ 70sec, 5×5 T2B, ~ 90 sec, 15 BBJO, ~ 90 sec
Wasn’t trying to go fast, but rather pace to keep HR low
Awesome Michael – where was your HR at today?
I forgot to start my watch so i don’t know specifically. I just thought rather sprinting the 400 or doing the BBJO real fast with a high HR, it would be better to go at slower pace since we had built in rest time. I normally have my apple watch on in a workout mode but forgot today.
DMA Done
A) 1;00, :45 10 dips x3
B) 225, 255, 275, 275
L-Sits were awful :20 need work
C) Run-1:45’s
WB UB 1:00
Run 1:45’s
TTB 10/10
BBJO 1:00
Smoked todays conditioning!
Did yesterday work (will do today work on Friday)
Warm up ✅
A) PC+jerk dips + jerk 90/95/100
B) AMRAP4 = 10 rounds with 90# (81% of my thrusters)
Accessories:
Bench presses at 85#
SA DB row 20#
Medball chest passes 12# (not sure the purpose of this?)
DB lat raises 10#
Good training day ???
Medball chest pass can help with explosive horizontal power, which can translate to things like push-ups, bench press and even ring dips
Makes sense. Thank you for your response!:)
A. Done
B. 155 across board
4-30 sec Lsit holds
C. Heat index 108 & 92 in gym at noon
Scaled to 2 rounds…
1-400
2-20 be
3-1:15 ab
4-15 ttb
5-12 burpee boxover
That is so HOT!
A. Could only go :30
Wall climbs no problem
Stationary dips did on rings no bars to use same pace and reps 10
B. 305,325, 335, 345
Lsit
:40 first round :30 second :20, :20 but I amazed :45 for all
C
Runs 1:40 ish urban environment with lots of turns and a turn around
WB unbroken 1:01
Toes to bar :30 UB
bBJO :42
Nice job with your L-Sits!
DMA – done
A1. done
A2. done
A3 5R’s on Rings, same tempo
B1. 200 – 205 – 215 – 225
B2. done (tried some L-sit and tuck-sit pull-ups) 5 singles were challenging!
C. done (UB on WBS, T2B 6 + 6 for all rounds)
Under time crunch today so make up rest tomorrow.
C. Done. Runs were on Assault Runner so finished those just under 2:00. All other movements finished around 1:00. WBs: UB, T2B: 10/10.
Good times on the Assault Runner!