PERFORMANCE
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Three sets of the following Kettlebell Complex:
6 Bulgarian Goat Bag Swings
12 Single-Arm Kettlebell Presses (6 each arm)
12 Alternating Reverse Lunges with Goblet Hold
12 Single-Arm Kettlebell Thrusters (6 each arm)
Rest 30-60 seconds
Then…
Every minute, on the minute, for 20 minutes (4 sets) of:
Station 1 – 15/10 Calories of Assault Bike or Rowing
Station 2 – 20 Air Squats + 10 Pull-Ups
Station 3 – 20 Kettlebell Swings (24/16 kg)
Station 4 – 15 Push-Ups
Station 5 – 45 second Hollow Hold
When the running clock reaches 20:00…
Two rounds for time of:
15/10 Calories of Assault Bike or Rowing
20 Air Squats
10 Pull-Ups
20 Kettlebell Swings (24/16 kg)
15 Push-Ups
10 Toes to Bar
ALTERNATE AT-HOME WORKOUT OPTION – limited Equipment
When the clock starts, perform…
Two sets of:
90 second Run/Bike/Row/Jumping Jacks
60 seconds of Pigeon Pulses Per Leg
60 seconds of Lateral Plank Walks
30 seconds of Speed Skaters
30 seconds of Russian Baby Makers
30-60 seconds of Nose to Wall Handstand Hold
60 seconds of Downward Dog Stretch
30 seconds of Power Breathing
Rest 60 seconds
When the running clock reaches 18:00, perform the following:
Against a 12-minute clock …
Five rounds of:
15/12 Calorie Row/Bike
15 Dumbbell/Kettlebell/Barbell Shoulder to Overhead
immediately followed by….
In the remaining time, complete as many STRICT Handstand Push-ups as possible.
*If you cannot perform Strict Handstand Push-ups, substitute for Hand Release Push-ups, Pike Position Push-ups, or Seated Dumbbell Presses. NO KIPPING!
When the running clock reaches 35:00, perform the following…
Three sets of:
20-30 Banded Face Pulls @ 1111 Tempo
15-20 Weighted or Banded Hip Bridges @ 31X1 Tempo
10-15 Single-Leg Deadlifts per Leg @ 2111 Tempo
Rest as needed between sets
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.
Subbed 13x 32kg KB. EMOM complete; 2 rnds in 8:50
Had enough equipment to cobble together the normal workout today as my KB’s came on holiday so instead of the limited equipment one!
Warmup done
A. KB complex done with 24kg
B. EMOM done
Subbed in inverted rows on the TRX instead of pull-ups, and did 20 push-ups instead of 15 as I felt like I was missing something!!
C. Done
7’00
Again subbed in inverted rows instead of pull-ups and did 15 v-ups instead of the TTB as figured it was pretty similar.
Had to dodge a few rain showers today but other than that was good fun!!
Kettlebell complex done all 3 with 24kg… surprisingly difficult.
For time after 20:00 running clock
2 rounds
15 cal row
20 air squats
10 pull ups
20 kB swings (24 kg)
15 pushups
10 T2B
6:45 RX
THAT burned!!!
Thank you Invictus for the excellent programming!!! loving the well though warmup/mobility drills!
Glad you like it! We love having you in our community!
Part 2
Just did the 20 min emom
Nitrous murdered me
A. KB Complex 35-44-53
B. No Misses
C. 5:56 Rx
Everything UB
Dude! Sub 6 min! My goal was to get that, 6:45 burned!
It was a burner for sure. GOod job on your time. That is solid.
Wowzers! Nice job today!
Three sets of the following Kettlebell Complex: 6 Bulgarian Goat Bag Swings 12 Single-Arm Kettlebell Presses (6 each arm) 12 Alternating Reverse Lunges with Goblet Hold 12 Single-Arm Kettlebell Thrusters (6 each arm) Rest 30-60 seconds Then… Every minute, on the minute, for 20 minutes (4 sets) of: Station 1 – 15/10 Calories of Assault Bike or Rowing Station 2 – 20 Air Squats + 10 Pull-Ups Station 3 – 20 Kettlebell Swings (24/16 kg) Station 4 – 15 Push-Ups Station 5 – 45 second Hollow Hold BENCH PRESS 5 X 50% 3 x 60% 2 x 70 % 4… Read more »
Great way to get in some strength & accessory training!
Thanks Michele ?
Yesterday’s WOD – Lake style
Great warm up…gotta love all those banded ISO ass holds (as i call them)
A. 3 sets
Front Racked DB split squats x 4 @ 4211 – 30# DBs
Rear foot elevated Rom. deadlifts x 4 @ 6011 – 30# DBs
DB floor press x 10 @ 31×1 – 30# DBs
***60s rest between each
B. Nitrous – 9:41
800m run (cross country) – 4:47
50 DB thrusters @ 30$ DBs (10/7/7/7/7/7/5)
***37s slower than the RX version in March…Ill take it!!
C. Travis’ Core workout # 13
Yesterday-
Nitrous- first time
8:15RX
3:30 row
10,11,11,6,6,6
Thats a fantastic first time Nitrous Mugu!!
Thanks dude!
Nice time on that row too! 1:45 back to back 500s, that’s great!
More like a 1:38 first 500
Then a 1:45+ second.
Warmup done
Complex 30lb kB
Emom 20 min 4 sets
Row 15 cal
20 as 10 pull-ups
20 kB swing 30lbs
15 pushups
10 ghdsu
flowed by 2 rounds for time
15 cal row
20 air squat
10 pull-ups
20 kB swing
15 pushups
10 ttb
5:50
Another sub 6, wait to kill it!
Today felt good
Rx kbs done with 60 lb kb
Metcon: 7:40
I knew this wouldn’t be easy, but it got a lot harder than I gave it credit for. Another day where I look like I just got out of the pool!
Wait…you mean you don’t look like you just got out of the pool everyday after your workout?? Damn…i think I’m doing something wrong…i look that way after just reading the workout! Great work as always Mike!!
Haha! You’re not doing it wrong. All that means is that I’m not working hard enough 🙂
I love the flexibility to get your workouts in at the lake. That’s super fun, and you crushed it. You get the payoff of getting right in the water then too!
Some weightlifting, yesterday’s metcon just because I’m either competitive or prideful… probably both, and some run intervals 1: Pause Snatch Balance+ Snatch Balance: (1+1)x5 Pause for 3 seconds at the bottom. Try and get a little heavier than last week. 95, 105, 105, 115, 125 2: Power Snatch + OHS: 2x (3+1), 2x (2+1),2x (1+1). 95, 115, 135, 125, 135, 135 3: Front Squat: 2×5,2×4,1×3. 155, 175, 195, 215, 4 x 400m run Rest 1:00 between efforts With one set of strict HSPU after each set Runs between 1:29 and 1:35 For time: 800m run 50 thrusters (95#) 6:38 Rx Thrusters-… Read more »
Solid time bro!
Love it! Great work Hunter. That’s a lot of work to put in a d a fast time on the metcon. Well done!