PERFORMANCE
Warm-Up.
Followed by…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds
Followed by…
Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Assault Bike x 30 seconds effort
Then…
Four rounds for time of:
400 Meter Run
20 Thrusters (75/55 lbs)
15 Toes to Bar
10 Dumbbell Box Step-Overs (50/35 lbs; 20″ box)
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 as possible in 3 minutes of:
400 Meter Run
15 Bent-Over Rows
Max Reps of Alternating Reverse Lunges with Dumbbell Farmer’s Carry until the end of the interval
Rest 60 seconds
Complete as many rounds and reps as possible in 3 minutes of:
20 Alternating Dumbbell Snatches
400 Meter Run
Plank Hold until the end of the 3-minute interval
Rest 60 seconds and complete both of the above portions for a total of THREE (3) sets. This entire conditioning piece should take 24 minutes.
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds”
Warmup all done A. 4rds for time 400m run 20 thrusters @34kg 15 TTB 10 KB box step overs 1x 24kg and 1x 20kg 20’40 This was a perfect example of how not to do a workout with regards to pacing myself and I absolutely messed it up. At first look I didn’t think it looked to hard this one so came flying out the blocks and did the first round in 3’50 with a 1’35 400m run, all exercises UB. Next run was 1’40 and felt good but got onto the rest of it and absolutely bonked!! Last 400m… Read more »
A. 4 sets
Deadlift 150 kg x5 and tuck jumps x5
Limiting factor was grip today. Too much used to hook gripping at gathering bar. Smh
B. Amrap 8 min
15 KBS 24 kg
Supinated grip ring rows x10 (6.4)
Waaaaay behind after a hiking day yesterday.
June 11 workout on June 13
A. Press – 95/3, 105/3, 115/3, 125/3
Push Press – 145/3, 165/3, 185/3, 195/2+f
//Legs still pretty sore from back squat 10RM Thursday.
B. 3 rounds x 6:00
500m row
50 squats
25 pushups
3:24-3:20-3:17
June 11 WOD Warm Up + 10 Min AB with Nasal Breathing Only. ***Haven’t done this in a while…was tough..but got 87.5 cals which is the best I’ve ever done with nasal breathing only. A. Strict Shoulder Press – 65#x4, 70×4, 75×4, 80×2 B. Push Press – 95×4, 105×4, 115×3, 120×2 C. E6M for 18 Min – 4:21 / 4:31 / 4:30 500m Row – 2:11/2:12/2:15 50 Air Squats – all UB 25 Push Ups – 15/5/5 all sets D. Travis Core workout # 8 2 Sets Standing Side Leg Lifts on Wall x 30 each side Supine Pike Crunches… Read more »
EMOM 8: 1 high hang sq clean + 1 hang sq clean + 1 clean + 1 pausing push jerk + 1 push jerk Up to 140# EMOM 10: 1 squat clean + push jerk 135, 145, 155, 165, 175, 175, 185, 185, 185, 190 Work up to heavy clean: Up to 225# Heaviest clean since probably Jan it Feb- pre-quarantine life! Four rounds for time of: 400 Meter Run 20 Thrusters (75/55 lbs) 15 Toes to Bar 10 Dumbbell Box Step-Overs (50/35 lbs; 20″ box) 18:40 Only have 40’s for step overs Broke TTB at 10/5 each round and… Read more »
Nice work on the metcon Hunter, I ballsed that up massively!