PERFORMANCE
Warm-Up.
Followed by…
Every minute, on the minute, for 8 minutes (2 sets each), complete:
Minute 1 – Bear Crawl x 45 seconds
Minute 2 – W-Holds x 5-7 @ 1313 tempo
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Static Hang x 30-45 seconds
Then…
A.
For max reps (or calories):
60 seconds of Assault Bike, Bike Erg or Rowing
Rest 60 seconds
60 seconds of Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds
60 seconds of Double-Unders
Rest 60 seconds
60 seconds of Front Squats (135/95 lbs)
Rest 60 seconds
60 seconds of Push-Ups
Rest 4 minutes until the running clock reaches 15:00, and then…
B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Assault Bike or Rowing x 55-65% of Calories Achieved in 60 seconds
Minute 2 – Alternating Dumbbell Snatches x 55-65% of Reps Achieved in 60 seconds
Minute 3 – Toes to Bar x 55-65% of Reps Achieved in 60 seconds
Minute 4 – Double-Unders x 55-65% of Reps Achieved in 60 seconds
Minute 5 – Front Squats x 55-65% of Reps Achieved in 60 seconds
Minute 6 – Push-Ups x 55-65% of Reps Achieved in 60 seconds
ALTERNATE AT-HOME WORKOUT OPTION – limited Equipment
Three sets for times of:
60 Double-Unders
40 Air Squats
30 Down Ups
400 Meter Run
30 Single-Arm Dumbbell Thrusters (15 Left/15 Right)
40 Air Squats
60 Double-Unders
Rest 3 minutes
Three sets of:
Medicine Ball or Paper Plate Hamstring Curls x 12 reps @ 3011
Rest as needed
Pistol Squat Hold x 30 seconds each leg
Rest as needed
Back in my favourite gym in the world in the middle of Denmark ??, it really is the best I have ever been to by a long way (until I get the chance to go to Invictus obviously!) Warmup done A. Min on min off 1. 32 cals assault bike 2. 20 snatch @20kg DB 3. 18 TTB 4. 77 DU’s 5. 20 FS @61kg 6. 45 press-ups B. Scaled to 65% every min 1. 20 cals assault bike 2. 13 snatch @20kg DB 3. 12 TTB 4. 44 DU’s 5. 13 FS @61kg 6. 30 press-ups Was planning on… Read more »
A. 22 Assault Bike
22 DB Snatch
23 TTB
98 DU
13 FS
41 PU
B. Done
PM surf
Round 1
24 ab cals
24 db snatch
24 v ups(subbed no bar)
100 dubs
15 front squats
30 push ups
Round 2-3-4-5
12 ab cals
12 db snatch
12 v ups
50 dubs
8 fs
15 push ups
*DEAD*
Did Christine from the other day.
11:03 – was feeling really good about this until I realized I was 10lbs light on the DL weight. Sometimes math escapes me…. (Not good, since I’m a bookkeeper!)
So was supposed to be 145, but was really 135. Oh well.
B. 3 RNFT
Max UB SHSPU – 10, 5, 7 – excited about these! I feel like I just clicked and I can do them now. Hurrah!
5 – BMU drill from box
5 – C&J drill
5 – Tall C&J (with the bar)
Yesterday’s workout
Kb 1-1-2 bench press 12 reps 44 lb kb
Tricep ext 44 lb kb 24, 24, 20 reps
Bent over row 44 lb kb 12 reps at tempo
Yesterday’s metcon
4+20
Those push presses got hard in round 3. I was easily on pace for 5+ before that. On the other hand I’m really happy with my strict pull-up progress.
Yesterday’s at home
200 ft side shuffle, 15 vups, max kbs with 60 lb kb
32, 30, 28, 30, 30
That was a GREAT sweat session To start this Saturday morning. This Texas heat is no joke
Did v-ups instead of TTB