FITNESS
Warm-Up.
Waiter Carry + Suitcase Carry x 100 meters (switch hand positions at 50 meters)
Followed by…
Two Sets each side:
Windmills x 5 (slow and controlled)
Half-Kneeling Windmills x 5 (Forearm to floor, if possible. Otherwise, try to touch your fingers to toes.)
Followed by…
6 Turkish Get-Ups each side
(partition reps as needed)
Followed by…
Three Rounds (not for “time” but without resting):
Burpee Broad Jumps x 3 (for max distance)
Reverse Run (back to your starting position)
Then…
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
12 Calories of Rowing
12 Kettlebell Swings
12 Goblet Squats
12 Single-Arm Kettlebell Push Presses
You don’t have to perform this with a partner. If you don’t have a partner, simply use a 1:1 work:rest ratio.
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
Against a 2-minute running clock….
200 Meter Run
Max Reps of Walking Lunges
Rest 60 seconds, and repeat for a total of THREE (3) sets. This portion will take 9 minutes.
When the running clock reaches 10:00…
Against a 2-minute running clock….
200 Meter Run or 75 Double-Unders
10 Sumo Backpack Deadlifts
Max Reps of Backpack Ground to Overhead
Rest 60 seconds, and repeat for a total of THREE (3) sets. This portion will take 9 minutes.
When the running clock reaches 20:00…
Three rounds for time of:
200 Meter Run
20 Walking Lunges
200 Meter Run
10 Sumo Backpack Deadlifts
10 Backpack Ground to Overhead
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
August 4th WOD – Heavily modified at the lake WU of 3 games of pickle ball….even though I lost 2 of the games…it really got the entire body warmed up and ready A. Every 90s for 30 min Station 1 – 250m cross country run Station 2 – 10 BBJ (no place to jump over) Station 3 – 250m cross country run Station 4 – 20 Single arm DB OH walking lunges (10 each arm) @ 30# DB ***Wow…this got tough fast! By round 3 I was starting the next station right out of the runs….but did get about 20-30s… Read more »