Warm-Up.
Two Sets:
Band Pull-Aparts x 15
Bear Crawl x 20 yards forward + 20 yards backward
Followed by…
Tabata Warm-Up x 3 Sets:
20 seconds of Straddle Pulses
10 seconds rest
20 seconds of Plank Walks
10 seconds rest
20 seconds of Jumping Squats
10 seconds rest
20 seconds of Plank Shoulder Taps
10 seconds rest
Then…
Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run or 25/18 Calories of Assault Bike
15 Dumbbell Thrusters (50/35 lb DBs)
15 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)
400 Meter Run or 25/18 Calories of Assault Bike
15 Devil’s Presses (50/35 lb DBs)
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. Click here for the full workout briefing.
Complete as many rounds and reps possible in 25 minutes of:
300 Meter Run or 20/15 Assault Bike or Row
15 Dumbbell Deadlifts
15 Walking Lunges with Dumbbell Farmer’s Carry
300 Meter Run or 20/15 Assault Bike or Row
15 Dumbbell Push Press
5 Burpee Dumbbell Deadlifts
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
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
March 26 WOD Great WU + Nasal Breathing only 10 min TM Run with 5 Jump squats done EMOM – Total Run time 8:03 ..total distance 1.06 miles A. E2M for 18 min MU – Banded x 3 / off from bench x 3 / kipping attempts x 6…actually MU x 0 HSwalk – practice..did get some good 5-7′ walks in. Added some 15# bumper plates last round and was able to walk over them L-sit x 60s – 40s/20s each round with 15s rest B. EMOM for 16 min for max reps Row – 14/13/13/13 Strict Ring Dips –… Read more »
2+16 Rx
Devils press 10,5 and 3×5. All others unbroken
Subbed 25 cals on airdyne for second 400m run
Immediately following: 30 cals on airdyne
Uhhh holy coronavirus
What the hell just happened
2 full rounds RX.
+ 15 of the most painful unbroken thrusters in my life to beat the timer by 5 seconds.
The spirit is willing but the flesh is weak. I wanted to really get after it today, and my lower back wasn’t having it on the deadlifts from yesterday.
I worked up to 275 l, and it really tightened up. I stopped then.
For the metcon I switched it to double dt
10 rounds with my 44 lb kb. I couldn’t have done it Rx today anyway. My garage gym floor was wet from humidity. I took the metcon to the basement.
13:32
My back started to feel it in the last round.
I changed the workout today, something I almost never do, but at least the time domain was the same.
Morrison
24 mins 40 secs | Rx’d
50-40-30-20-10 reps of:
Wall Ball, 20 lbs
Box Jump, 24 in
Kettlebell Swing, 1.5 pood
Horribly hot in Singapore. Had to pour water over my head on second round haha