PERFORMANCE
Warm-Up.
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
Followed by (complete not for time)…
Four sets of:
400 Meter Run
1-5 Ring Muscle-Ups
Goal is to move through at an easy pace while focusing on quality reps.
If you don’t have ring muscle-ups, then please do one of the following:
Feet on Floor
Feet on Box
Calves on Box
Strict Pull-Ups
Then…
Complete as many rounds and reps possible in 35 minutes of:
30 Front-Rack Alternating Lunges
60 Air Squats
30 Plank Kick-Throughs With Hand Tap (15 each side)
60 Double-Unders or 20/15 Calories of Assault Bike
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
Complete as many rounds and reps possible in 35 minutes of:
30 Front-Rack Alternating Lunges
60 Air Squats
30 Plank Kick-Throughs With Hand Tap (15 each side)
60 Double-Unders
30 Front-Rack Alternating Lunges
60 Air Squats
30 Plank Kick-Throughs With Hand Tap (15 each side)
60 Double-Unders
Another week another location and found a nice little gym to train in for the next couple of weeks here in ??
Warmup done with 500m row as wanted to take advantage of having one
A. AMRAP 35 mins
30 Front-Rack Alternating Lunges @20+24kg KB
60 Air Squats
30 Plank Kick-Throughs With Hand Tap (15 each side)
60 Double-Unders
6 rounds dead
The front racked lunges were def the hardest part of this one and certainly got a bit chewy by the end!!! Was certainly a sweaty mess by the end of it!!
AM Surf
A. 5 MU per
B. 3 rounds + 59 single leg RDL
Subbed GHDSU on lunges, single leg RDLs on the air squats. I’m having knee issues.
WARM-UP
Three sets of:
10 Bent-Over Dumbbell Rows
10 Bodyweight Triceps Extensions
60 Second Plank Hold
4 SET (NFT)
1000 MT BIKE
5 BAR MU UNBROKEN
AMRAP (12′). (2 RDS +150)
300 MT ROW
20 DB PUSH PRESS 55LB. (10+10)
20 BOX OVER STEP UP WITH DB (GOBLET)
I have not resistance this week
Done at the lake! Short on time…
A. 4 rounds for quality
400m cross country run
10 strict pull ups
B. 3 rounds for time – 23:38
30 alt rev lunges @ 30# DBs in front rack
60 Air squats
30 plank kick through with hand tap
20 burpees with jump jack at top of each
*** this was way tougher than it looked on paper! 90 degrees out and super sweaty!!!! First time doing the plank kick throughs…holy hell they attact the core and the quads all at once!!!
See ya all tomorrow!!
I did a gymnastics workout similar to others that have been programmed.
E2MOM 3 rounds
6 strict c2b
Ring hold bottom and top of dips
20 shoulder taps and handstand hold 45-60 seconds
60 sec hollow hold
This was a fun way to end the week esp with limited time today!
Love it Mike!
Travel wod
5 rds + 110 reps