Warm-Up.
Roll the Rope for 5-10 minutes.
Followed by…
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
Then…
A.
Complete as many rounds and reps as possible in 8 minutes of:
20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
Rest 4 minutes, and when the running clock reaches 12:00…
B.
Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
12 Wall Ball Shots (20/14 lbs)
Rest 4 minutes, and when the running clock reaches 24:00…
C.
Complete as many rounds and reps as possible in 8 minutes of:
20/15 Calories of Assault Bike
10 Burpees
A. 3 rounds + 20 cals + 4 c2b pull ups
B. 7 rounds + 30 DUs + 6 WBs
C. 3 rounds + 20 cals + 2 burpees.
All done rx. Loved it but also died inside.
Yesterday’s
A. BS – 155, 175, 195
95% is 210 – Failed the first one. Backed off and worked up through the five sets
200, 205, 205, 205, 210
Worked on BMU & RMU drills between lifts
B. 14:07 RX
Felt good and went UB on everything (set down the DB to switch arms on the lunges)
Good work Janelle!!
Thanks Mike. ?
A. 2+15
B. 5 w/ 20# WB
C. 3
My body is feeling the week of work, specifically some forearm tenderness. Decided to lay off the pull-ups. Then, decided to just do something else altogether.
5-10-15…40-45-50
Unbroken double-unders
Calorie Bike
Completely unbroken until the round of 50, where I snagged at rep 30. Went unbroken after that.
Yesterday’s workout:
A. Squats 315 for all of the single reps
That felt great today!
B. Rx 14:34 with a couple short kid interruptions.
Great job on the squats! And the Metcon! Especially for being interrupted.
Evening session:
E2M 18‘
Leg extensions x15 75kg/18×80/19×80 @21X0
KB lat rows x10 32 kg @2111
Hollow hold 60s
A. 3 Rounds
B. 5 Rounds + 1 rep
C. 3 Rounds + 11 reps
Again anything gymnastics is a pain in the arse .., the chest-to-bar pull-ups were really not easy. I did kipping pull-ups and still can barely touch the bar.
3x8min AMRAPs (4m rest)
A. 20 cal row
8 strict C2B
3 rounds + 20 cal
B. 30 double unders
12 wall balls #20
8 rounds
C. 20 echo bike calories
10 burpees
4 rounds + 5 cal
Crushed it JT!! Way to get 8 rounds on the DU/WB!
Did some strict gymnastics work then yesterday’s metcon:
3rft 500m row, 20 alt db snatch, 20 farmers walk hold lunges with the 22.5s.
17:04. I struggled to keep the db locked out so subbed to farmers walk lunges! My lockout in general is so weak and really effects any overhead or pressing lifts. Anyone got any suggestions?
Having a great time on our vacation cruise. Have been to the gym twice and done some DB bench…KB swings..DB snatch…pull ups…push ups…T2B… walking lunges..hspu…sit ups…SLPDL….and more.
I can honestly say that working out on the boat is twice as hard as home. It takes a lot more balance which makes the muscles feel like you’ve worked twice as hard.
I hope u all are doing well.
Enjoy the rest of your cruise!
5th day in a row, experiencing muscle fatigue so active recovery today:
5 rds:
400m run
500m row
20cal AB
~80% effort – 31:29
The delayed muscle soreness has hit me today and might borrow this one!
Agreed looks good! Might hit this tomorrow.
Yesterday’s:
Warmup ✅
A. Back squat as prescribed
5x105kg/3×120/1×135
E2M 140×1
B. 3 RFT
500 m rowing
20 Alt. DB snatches 22,5 kg
40 m Single arm OH DB lunges 22,5 kg 16/16 reps
Without the interruptions on the phone I would guess around 17 min