PERFORMANCE
Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
3 Dumbbell Beast-Makers (55/35 lbs)
6 Strict Pull-Ups
9 Burpees
*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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.
When the clock starts, perform…
One set of:
60 second Run/Bike/Row
30 seconds of Flutter Kicks
60 seconds of Divebomber Push-Ups
30 seconds of Plank Position Pike Jumps
60 second Run/Bike/Row
30 seconds of Single Leg Ground to Sky Reaches Each Leg
60 seconds of Plank Kick Throughs with Hand Tap
Followed by…
Complete as many rounds and reps possible, performed at 75-80%, in 30 minutes of:
200 Meter Run OR 50 Smurf Jacks
60 seconds of Push-Up Plank Hold
200 Meter Run OR 50 Mountain Climbers
30 Superman Punches
200 Meter Run OR 50 Smurf Jacks
15 Side Plank Reach Throughs Per Side
200 Meter Run OR 50 Mountain Climbers
30 Alternating Dumbbell Snatches
Goal – Attempt to maintain nasal breathing for the duration of the workout.
NO EQUIPMENT OPTIONS:
Alternating Dumbbell Snatches – Substitute Alternating Single-Leg Airplanes
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
*Use the “Mind Muscle” Video Playlist for ideas!
A. Strict press off 115#
80-85-90-95-97-100#
B. 5 rounds Rx; rested 20-60 secs between rounds.
A. 135, 145, 155, 160, 165, 170
B. 6 rounds + 6 reps with 35 pound dumbbells
A. 120-130-140-145-150-155
B. 7 rounds even (and 6 for my invisible partner). Used a 1:1 rest:work ratio; round times were 1:10, 1:07, 1:09, 1:14, 1:15, 1:23, 1:15
Strict pulls are the hard/slow part (for me)
Did Tuesday’s – had a sick kiddo who needed monitoring (stomach bug) so I didn’t get to work out that day.
Slow pull snatch + snatch
Had a bad snatch day. At home, so that might have something to do with it.
A. 65, 75, 85, 90, 95, 100f, 100f, 100f, 100 finally got the stupid thing. It was all in my head today.
B. 13:30 – RX
Row – 3:57
Snatches – 10/10/8/8/7/7
Ran in a minor hurricane – 4:30.
Did stop the clock twice to deal with child related crises.
Hope your kid is feeling better and hope you don’t catch it!
A – up to 135#
B – done as 8:00 AMRAP straight thru with 20# DBs (heaviest I have)
5 rounds + 12
even the 20# db’s had quite decent suck factor, can’t even imagine 55#
Good warm up with some GHDs and the rest of the stuff.
Strict press %s
5-115
3-125
2,2- 135
2,2- 145
Workout AMRAP 15 (I know)
6 full calm, sweaty, strict rounds.
With 50# DBs
Nice work! Like you’ve told me before, doing the WOD in any way, shape or form is better than not doing it. And some days you just have to take it slow (I’ve learned that I certainly do anyways).
Tuesday’s:
A. Slow pull snatch +snatch
55#/65/75/85/95/95/100/105
B. 13:56- still fighting this stupid cold so tried to scale back my effort a little. Also, subbed another 1000m row for the run because it’s snowing outside 😩
omg, that def qualifies for Rx+… couldn’t imagine rowing another 1k after those 50 snatches – and snow in mid May???? that’s wild
Hope you feel better soon!
A. Strict Press based off 85#
60#x5, 65×3, 70×2, 72×2, 75×2, 77×2
B. Yesterday’s A
For Quality 3 Sets of each
Death March x 20 @ 35# (10/10 each set)
Tempo Push Ups x 20 @ 1111 (10/10, 10/10, UB)
Sup Grip Pull Ups – no weight x 8 / 5# x 6 / 5# x 6
***Went with 35# DB for DM to really help activate the glute…but man my shoulders and grip took a beating on those.
haha yea those DMs were quite unpleasant, fantastic job going for quality
Strict press up to 175
Partner workout
35lb dbs
8 rounds each
A.
1: 40
2. 50
3. 52
4-5-6. 55
B.
3 Decomposed beast maker w/ 20kg dumbell and 40kg barbell
( row, push up, row, ground to overhead)
6 pull/chin ups
9 burpees
7 rounds in 16 minutes