Warm-Up.
Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps
Followed by…
Three Sets:
1 Cluster* + 2-3 Thrusters
*Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.
Rest as needed
Followed by…
30 seconds Assault Bike
3 Pull-Ups (or Burpees if you are saving your pull-ups)
20 seconds Assault Bike
3 Pull-Ups
10 seconds Assault Bike
3 Pull-Ups
Then…
A.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups
Compare your results to October 1, 2019.
or…
OPTIONAL MEMORIAL WORKOUT
“Mamba & Gigi”
Complete as many rounds and reps as possible in 18 minutes of:
5 Ring Muscle-Ups
8 Power Cleans (185/125 lbs)
24 Box Jumps (30″/24″)
13 Burpees
The “Mamba” workout originally posted in April 2016 and celebrated the career of NBA legend Kobe Bryant. It was 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016. Today we add 13 burpees in honor of his 13-year-old daughter Gianna, and join the entire world in mourning the loss of these incredible individuals, as well as the other lives lost in the tragic accident.
Rest until relatively recovered, and then…
B.
Two sets of:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by…
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
Ab Wheel Rollouts x 8 reps @ 2111
Rest 60 seconds
For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.
OPTIONAL MEMORIAL WORKOUT
“Mamba & Gigi”
Complete as many rounds and reps as possible in 18 minutes of:
5 Ring Muscle-Ups
8 Power Cleans (185/125 lbs)
24 Box Jumps (30″/24″)
13 Burpees
The “Mamba” workout originally posted in April 2016 and celebrated the career of NBA legend Kobe Bryant. It was 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016. Today we add 13 burpees in honor of his 13-year-old daughter Gianna, and join the entire world in mourning the loss of these incredible individuals, as well as the other lives lost in the tragic accident.
Warm-up
Sets of cluster+2 thruster with 40-50 and 60kg.
A) Fran 2’38 (RX)
PR!!!!!!!
Last time i did it, i finished in 3’10.
Let’s see if i can go sub 2’30” next time.
B) Bulgarian SS with 2×10 kg dumbells.
Mamba
4 @ 18:18 – Jumping RMU. everything else, RX.
Mamba
4+10
Gianna*
4 sets of 13 burpees (5:00)
*feel like a total jerk for leaving these off of Mamba. Had to make sure I still got them in. Must have been the lack of O2 to the brain.
B. Done
Today was extremely hard.
Fran: 4:58
A: 11.30, strict pull-ups slowed me down, done thrusters as 11/10, 8/7, 9
B: 2x20kg kb, didn’t go unbroken in dbss
Prayers to The Mamba and Gigi, and of course to all the individuals lost yesterday.
Hola
Fran 5:02
Mamba + gigi
3 rounds
A. I’m terrible at Fran. 6:22- 6 seconds better than October though! Haha! ?
B. Done
Devastating news…breaks my heart.
Been fallowing this for about 6 months now and love it.
Mamba + Gianna
5 muscle ups
8 power clean 125
24 step down box jumps 24”
13 burpees
4 rounds + 5 muscle ups + 8 power cleans
Clusters + 3 thrusters
95-135-155-185 lbs
… sad news – tragic … mix and match warm-up in preparation for …
“Mamba & Gigi” (modified)
As many rounds and reps in 18 minutes of:
5 – Strict Ring Dips
8 – 155# Power Clean
24 – 30″ Box Jumps
13 – Burpees
3 rounds + 26
4 rounds @ 19:43
… felt the need to finish the round given the circumstances – sad.
A. Fran 5’35
First time I’ve done this so got nothing to compare it to unfortunately! Went out quite hard for the first 21 so the next couple of sets had to be broken down, slower but steadier the next time I think!!
Solid for first go of it!
Fran
5:50. 30 sec slower than my PR of 5:20.
Fran wrecked me this am. Went to start B but I was still gassed and feeling crappy. Called it and shoveled the driveway.
Mamba and gigi
3 rounds + 13 RX
3 rounds + 10 rx
Mamba & gigi
A. 8:50 on Fran with strict pull-ups.
B. Done.
Super bummed today.
MAMBA & GIGI
4 rounds +4 RX
*did 18 instead of 24 box jumps
RIP ?