PERFORMANCE
Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Then…
A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds
B.
For time:
75 Double-Unders
25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (50/35 lbs)
(1 repetition = DB Power Clean, keep DBs in Front-Racked position, reverse lunge left, then reverse lunge right)
75 Double-Unders
25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (50/35 lbs)
75 Double-Unders
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
Two sets of:
60 seconds of Assault Bike/Row/Run
10 Right Side Bird Dogs
60 seconds of Front Leaning Rest
10 Left Side Bird Dogs
60 seconds of Farmer’s Carry OR Overhead Carry
10 Russian Baby Makers
Rest 60 seconds
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 15-20 Kettlebell Swings
Station 2: 10 Alternating Arm Dumbbell Thrusters
Station 3: Max Calorie Row or Bike
Station 4: Rest
When the running clock reaches 35:00, perform the following:
Three rounds for time of:
15 Kettlebell Swings
10 Alternating Arm Dumbbell Thrusters
15/12 Calorie Row or Bike
Time Cap = 9 Minutes
Three sets of:
10-15 Biceps Curls
10-15 Overhead Triceps Extensions
45-60 Seconds of Hollow Rocks
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.
This was nasty. 11:33 Rx on the Metcon piece. That smoked me. Did set of ten and then the wheels started coming off on the first 25. Luckily all doubles were smooth and unbroken so I picked up time there. Last set just went straight sets of 5s with the 50s it was the right move.
AM Surf
A. 275
B. 11:46 Rx
Romwod
subbed the lunges for hanging DB squat cleans.
9:20 with 50# DB’s.
didnt have time for the lunges
Workouts of the last days…. Raffly 30 Km marches everyday with about 15Kg on the back plus a short 300 season in the evening.
10 Movements with 30 reps each.
All done with lila and green monsterbands.
Sqaut, Push Press, Goodmornings, Lunges, deads, rows…….. Alternating Upper Lower Core done with out rest or as little as possible.
B. 27:34 … but did the weight as RX which was my goal. First round 9, 9, 7. Second round 7, 7, 7, 4. It was my forearms that killed me, and my rests were hella long ? also – i need advice for learning double unders. Any good tips?
Hip thrusts
235 l 245 l 265 l 285 l 285
For time
75 du
25 PC + 2 reverse lunges
75 du
25 PC + 2 reverse lunges
75 du
50# DBS / 13:27
This absolutely wrecked me. There was zero chance of doing these unbroken, for me at least. First set tried to get 10, could only get 8, did 4 reps until 25. 2nd set, broke them all into sets of 5… Was DEAD! GREAT WORKOUT!!!
15:28 ??
Warmup done
A. 5 sets of
BB hip thrusters @165kg x5
Bandes face pulls @65mm band x15
B. FT
75 DU’s
25 KB power clean + 2 alt rev lunge @1×24 and 1x20kg
75 DU’s
25 KB PC ARL
75 DU’s
15’24
This looked like it was going to be a bit of a long grind and it was! The PC’s seemed to take forever, switched the KB’s around for the second set and didn’t seem to make any difference, fair play to anyone that smashes this one today ?
Nice
At work with my 40# DB Warmup: With 40# DB 36 steps of walking lunges down hallway Into… 6 flights of steps, at each landing do Even: 10 hang squat clean thrusters (5/5) Odd: 5 DB row into 5 strict press per arm 5 sets: Push press x 5 per arm (focus on speed, power, explosiveness) Explosive jumping squats with 40# DB in goblet hold 5 x 5 E2MOM for 10 minutes Walking lunges x 24 steps (12/leg) focusing on hamstring and glute activation E2MOM for 10 minutes Single DB chest press 4 sets of 8/arm with 40# DB Amrap… Read more »
Sounds legit man. Nice set up!