PERFORMANCE
Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%
Followed by…
One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 87.5%
B.
Complete rounds of 21, 15 and 9 calories/reps for time of:
Assault Bike (for calories)
Back Squat (135/95 lbs)
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED Equipment
When the clock starts, perform…
Two sets of:
60 Seconds of Bike or Row
30 Seconds of Inchworms
30 Seconds of Alternating Lateral Shoulder Taps
30 Seconds of Russian Baby Makers
30 Seconds of Bottom of Squat Hold
30 Seconds of Plank Hold
30 Seconds of Superman Hold
30 Seconds of Rest
When the running clock reaches 15:00, perform the following…
Ten rounds for time of:
7 Dumbbell or Kettlebell Front Squats
7 Dumbbell or Kettlebell Floor Press
7 Toes to Bar OR V-Ups
Time Cap = 18 Minutes
When the running clock reaches 40:00, perform the following:
Every minute, on the minute, for 9 minutes (3 sets) of:
Station 1: 8-10 Right Leg Bulgarian Split Squats @ 2111
Station 2: 8-10 Left Leg Bulgarian Split Squats @ 2111
Station 3: 8-10 Towel Slide Hamstring Curls
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Been consistent for a few weeks now in my garage. Gonna attempt to post more often.
Did 7/4 wod yesterday because this one wasn’t up yesterday when I started working out. Did this today and I’ll just work through to Sunday to make up the rest of the week.
A. Can’t do slow tempo FS, they give me intestinal issues. Worked up to 205×3. Not great but knee is bothering me a little so didn’t push too hard.
B. 7:10 Rx.
A. Tempo front squats
This felt really heavy at first and felt great the last couple of sets.
215, 225, 235, 245, 255, 255
B. At home metcon with 44 lb kb for the squats and floor press
6:54
All sets right around 40 seconds.
4 bonus rounds while my wife finished.
A) 185/200/215/230/235, 235
B) 4:31 Rx
You smoked that Part b!
Thanks…Yeah, I surprised myself with that one.
Warmup done
Emom 2 min 5 sets front squat
3-195 2-205 2-225 1-245 1-255
Tempo + 2 255
Row cal
Back squat 135 (clean from ground)
21-15-9
Time 6:02
A. Front squat @ 32X1
3×195, 2×210, 2×225, 1×240, 1×250,
Tempo + 2 FS @ 250
B. 5:45 w/ row
No training today as such as too busy playing Dad on holiday, but did manage a nice 5k SUP round the local fjord here in ?? and pushed myself here and there to work up a bit of a sweat!!
How long did that take? Not too windy, I hope! Sounds like you are having a great time!!
50 mins just cruising! No wind so a beautiful day!
Wow…Everything felt HEAVY today! What a struggle!
A. Front Squat @ 32X1 – based off 155#
110#x3, 115×2, 125×2, 130×1, 135×1(f), 132×1
Then FS @ 32X1 + 2 FS – 132#(f) attempted 127# and fought like hell and got them!
B. Complete rounds 21, 15, 9 for time – 8;30
Assault Bike Cal – 2:15 / 1:30 / 55s
Back Squat @ 95# – all UB with several pauses for shaky legs
C. Travis’ Core Workout # 15!
15!!! Haven’t found that one yet!
Michele posted a link to them all on monday…under someone’s comment.
Here’s the entire playlist!
youtube.com/playlist?list=PLS5lovy8j9XaKQgwswanxDFqja_j0Tlzu
Way to fight through it Candy!
B: 6:35
A. Temp FS:140#x3/150×2/160×2/170×1/175×1
Then 1×175 @tempo, couldn’t stand up the next two.
B. 7:10 with calories on the rower.
Nothing Rx’d toDay. Right knee pain. Went light off feel.
A. 115-135-155-175-195-195
B. 6:10 subbed with 35# Goblet squat.
Going to do a 5:00 50 degree ocean plunge, ice, and heat today.
Where are you doing the ocean plunge? That sounds delightful!
Nor Gal Mendocino coast. It’s so cold here!
Did some gymnastics and barbell WU then the competitions workout from Insta… Gymnastic Capacity Alternating On The 2:00 (3 Rounds): A) 75 Double Unders (all UB) B) 15 Kipping Handstand Pushups C) 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans 95, 115, 135 Strength: 1) Power clean: Work up to 70% of your 1 RM power clean (Should only take you 5-10 minutes), 150# then: 2) Touch and go clean : 10 rounds – Every 30 seconds, complete: -3x TnG clean @ 70% 1 RM Or landmine rotations with rollouts Amrap 20 15 lateral burpees over… Read more »
Did BS 5/3/1
235 x 5
265 x 5
296 x 10
325 tempo
B) subbed Burpees 4:59
Strong work Kevin!
Strong lifts! Good work
TODAY : “FBB LEG DAY”
A) PERFORMANCE
A) FITNESS
AND
EMOM (9′)
-10 BULGARIAN SPLIT SQUAT /SIDE @2111
-10 TOWEL SLIDE HAMSTRING CURL @2111
So long legs!
Pumping ?
100 Cal Row
80 Burpees
60 GHD
40 Push Press (95)
20 Pull Ups
10 Devils Press (50)