PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 60 seconds
Kettlebell Sumo Deadlift x 12-20 reps
Followed by…
Two sets of:
“Depth Drop Warm-up”
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Then…
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Tall Box Jumps x 6 reps
(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
10 Power Cleans (95/65 lbs)
20 Front-Racked Alternating Reverse Lunges (95/65 lbs)
3 + 6 RX
110kg dl x 6×4
15 cal Row, and 45 kg BB, 3RDS + 3PC
ouch in 100F!!!
Loving the programming!!!
Did yesterday’s workout today…
A. Clean + Jerk – 125/135/145/150/155/160/165/175/185/190/195
B. 2 + 56 Rx
Working on getting back into shape, every day is humbling!
M- 56yo 87kg-172cm
WaRm up Rx
A. 3 Sets
Deadlift x 8 @ 20X1 – 100kg/110kg/115kg
Tall Box Jumps x 6 – 24’, 24″, 24″
ABmat sit ups x 20 during the 3 min rest
B. AMRAP 10 min – 3 rounds + 10 cal
15 Cal Concept 2 rower-
10 Power Cleans @ 40kg all rounds
20 Alt Rev Lunges @ 40kg BB
Still easing back into both plyometric and metcon.
Enjoying the misery.😳
Tuesdays hyrox workout
29:17
This was a fun workout on a cool august evening.
He says “fun” like he enjoyed that…it’s NOT mowing the lawn Mike…🤣 but you did freaking OUTSTANDING!!!!!
A. 3 Sets
Deadlift x 8 @ 20X1 – 155#, 175, 195
Tall Box Jumps x 6 – 20″, 24″, 24″
GHD sit ups x 25 during the 3 min rest
B. AMRAP 10 min – 3 rounds + 10 cal + 4 PC
10 Cal AB – 51s, 1:00, 1:00, 57s
10 Power Cleans @ 65# – 9/1 all rounds
20 FR Alt Rev Lunges @ 65# – all UB
***9 More reps than in May 2020
C. Lawn Mowing – YAY..first time in almost a month..it’s been a VERY dry summer in NY!!
Good work! I have the opposite reaction to mowing day. That is not my favorite task!
Haha..if I could mow the lawn every day I would! I should have been a professional lawn mower girl …not a landscaper…I hate flowers!!!!!!
Taking it easy as I work my way back into this…
A) 3x 8 DL 185 215 245
Box jump 34, 36, 38
B) 2 + 37 rX
Damn good work for taking it easy Steven!
M 50-54
A. Deadlift, 6×225
Box; 30”
B. Rx, 2+7 cals
A.
Worst lift… DL….
3×6 dl 265 295 315
3×6 box jumps 30”
B.
10 min amrap
15 cal row
10 power clean 95lbs
20 front rack alt reverse lunges
3+15
Legs gone! Good one!
A. 8-8-7 reps deadlift @80% of 1RM and 6-6-6 reps tall box jump #90cm
B. Rx 3 rounds + 15cals bike + 5 power cleans
A) 105# x 8
B) RX
2 rounds + 20 reps
Post partum come back! 🙌 7 weeks pp
Welcome Back Kaley…great work today! Hope the little one is doing well!
Way to go and congratulations on the little one!
A. Deadlifts w/ high box jumps
365 x 8, 6 box jumps @ 30″
385 x 8, 6 box jumps @ 32.5″
405 x 8, 6 box jumps @ 35″
B. 3 rounds + 11 cal AB
(Accidentally did front lunges rather than reverse lunges with the 95#🤷)
Very happy with the deadlifts; they felt great today. I’ve never tested high box jumps before, so I started moderate and slowly increased.
Beast!
Those DLs 😲 🔥 !!! I’m not sure doing front lunges vs reverse lunges would be any different for me (I’m quad dominant)..are they different for you?
A. 275 for 8 all 3 sets
33/35/37”
B. 3+28
W/ Echo Bike
Luke kickin A$$ on that metcon…outstanding!!!
Do at 165
WOD
Subbed row and 65lbS
11:18
A1. 315×8/345×8/365×8
A2. 37″x6/37″x6/37″x8 (just wanted a couple more jumps)
B. Rx – Echo Bike
3 rounds + 15 cals + 10 PC + 1 Lunge
Good luck today everyone, it’s a solid one!
Skipped A, some time constraints this morning.
B) 3 rounds even. Legs were not cooperating this morning. Not best effort.
A. 3 rounds @ 225×8
B. RX’d (Echo bike)
2 rounds + 15 calories + 10 power cleans