PERFORMANCE & FITNESS
Warm-Up.
One set of:
Run x 400m, nasal breathing only
Front Rack Kettlebell Carry x 100m
Followed by…
Two sets of:
Supinated Passive Hang on Pull-up Bar x 30 seconds
Dive-Bomber Push-up x 10 reps
Then…
A.
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)
Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.
2 full round plus 3rd finishing the FC w. 24kgs solo
RX as solo w/52.5s
800m run
20 KBWL work/rest x2
100m KBFC with/without KBs x2
10-10-10-10 r/l KBPP
A: 1 + Run, KBWL, KBFC
A little of this and that..
A. Back Squats @ 20X1
145#x4, 150×5, 155×4, 160×4, 165×3, max reps @ 145×5
B. AMRAP 12 min
40 DU – UB, 1 trip, 1 trip, tooo many trips, UB
20 Alt Pistols – all UB
10 BBJO – all UB
4 Rounds + 55 reps (15 pistols)
C. 3 Sets for quality
Split leg single leg DL x 10 @ 3011/leg – 20# DBs in FC
BB Glute Bridge @ 20X1 x 8 – 155#
60s Side Plank / side
This is my first workout in almost two weeks. I was traveling and then caught a nasty cold.
Good to get back after it a little bit today.
30 min amrap
16 hr pushups
8 pike pushups
1000m row
4 rounds + 98m
224 rower cals
Nice to move after not feeling well.
Welcome back! Glad you’re feeling better!
Thanks so much! You’re workout looked fun today and you did great!