Warm-Up.
Assault Bike or Row x 60 seconds (60-65% perceived effort)
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Assault Bike or Row x 60 seconds (70-75% perceived effort)
Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps or Frog Jumps x 5-10 reps
Assault Bike or Row x 60 seconds (80-85% perceived effort)
Then…
Every minute, on the minute, for 30 minutes (6 sets) for max reps of:
Minute 1: 15-18/10-12 Calorie Bike or Row
Minute 2: 50 Double-Unders
Minute 3: 15 Toes to Bar
Minute 4: 60 seconds of Max Reps Devil’s Press
Minute 5: Rest
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.
Two sets of:
9-9-9-9-9-9 (200m bike/15lb DB)
joined a local box zoom class:
4×10 single arm rows tempo 3130 – 53# KB
10 rounds for time
8 overhead alternating lunges
25 double unders
:20 plank on elbows
13:14 – 35#DB
quads are sore.
Accessory:
Run 1 mile
I’m going to be out for the rest of the week. I’m doing the United in Movement 7 WODS that are being posted this week as well as the CF Support Your Local Box comp. Today I had to do two wods because I am behind. Wod 2 12 min AMRAP 80 BD hop overs 60 air squats 40 STOH DB 35# DB 475 reps Wod 4 9 min AMRAP 30-20-10 Alt DB HC&J Butterfly sit ups Followed by 30 – 20 – 10 Alt DB snatch butterfly sit-ups 110 reps the alt part of the clean and jerk took… Read more »
Good work. Post your results if you can.
Warm up was fun
12 cal row
50 DU (unbroken x5)
Odd- 10/5 TTB even 15 GHD
11,9,7,7,8,8 (50 total) for Devils with 50# DBs
WU + 10 min AB with Nasal Breathing only – 86.1 cals (the best I’ve gotten so far with nasal breathing only) A. Front Squats x 1.1 120, 130, 135, 140, 145, 145 (last week used 135 and 130…today felt GREAT…VERY pleased) B. For Time – RX – 10:56 30 DB Thrusters @ 35# – 10/5/5/5/5 30 Rev Lunges @ 35# – 10/10/10 20 DB Thrusters – 7/5/4/4 20 Rev Lunges – 10/10 10 DB Thrusters – 5/5 10 Rev Lunges – UB ***this was 2:14 slower than the last time we did it..but I used 30# DBs for thrusters… Read more »
EMOM
18 cals hand bike
50 DU’s
15 TTB (did 10+5 every round)
Max reps devil press (7,7,6,7,7,8) done with 1x20kg KB and 1x24kg KB swapping hands each set
1 min rest felt like nothing!!
Yesterday’s workout
A. Front squats 1.1
215, 235, 235, 235, 235, 235
B. With 44 lb kb
8:52
C. Travis’s ab workout #4
There’s more of those ab workouts coming in the next few weeks!
Love it! Tell him thanks for us. I’ll keep doing them 🙂
Started with some box squats and then the wod:
Every minute, on the minute, for 30 minutes (6 sets) for max reps of:
Minute 1: 15-18/10-12 Calorie Bike or Row
Minute 2: 50 Double-Unders
Minute 3: 15 Toes to Bar
Minute 4: 60 seconds of Max Reps Devil’s Press
Minute 5: Rest
Devil’s press between 8 and 9 per round at 2x 18 kg
This was tough in the end.