PERFORMANCE
Warm-Up.
Static Hang x 3 minutes in as few sets as possible
Followed by…
Kettlebell Movement Primer
Four sets (2 with each side) of:
Single-Arm Press (or Push Press) x 3 reps
Waiter Hold Alternating Reverse Lunges x 6 reps
Rest as needed
Then…
Ten rounds for time of:
200 Meter Run or 50 Double-Unders
10 Down Ups
8 Ground to Overheads (95/65 lbs)
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.
Kettlebell Movement Primer
Four sets (2 with each side) of:
Single-Arm Press (or Push Press) x 3 reps
Waiter Hold Alternating Reverse Lunges x 6 reps
Rest as needed
Ten rounds for time of:
200 Meter Run or 50 Double-Unders
10 Down Ups
8 Dumbbell Power Cleans
Three sets, for controlled reps, of:
60 second Single-Leg Ground to Sky Reaches (right leg)
60 second Single-Leg Ground to Sky Reaches (left leg)
Rest 60 seconds
60 seconds of Hip Bridges
30 seconds of Hip Bridges with Hold at Extension
Rest as needed
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
34:46
100 single
10 down up
8GTOH
?. Time: 37:02….
Ten rounds
50 Double Unders
10 Down Up
8 Ketebell Power Cleans
1hr
100 singles
5 navy seal burpees
8 ground to over head
That was a slog!
26:17 – DU
Only tripped 2x on the DU so 8 Rds UB. Happy with that. Did C&J for the GTOH.
Luke and I did Cindy:
Luke- 22
Me- 16+16
Hope everyone’s having a great weekend!
Short on time today
5 Rounds for time as RX – 13:13
200m Run
10 Down Ups
8 G2OH @ 65#
***I still say those down ups are way harder than burpees!! My calves were on FIRE!
Good work to you too! Enjoy the weekend!
Starting Memorial Day weekend with Murph (no vest)
45:34
That’s about two minutes slower than my PR last year. It felt much better overall. The difference was probably pace on squats. Volume Pull-ups have come a long way. First run was just under 8 and last around 9:30.
Great work Mike! I’m hoping to do Murph on Monday. Enjoy your weekend!
10 rds
50 DU
10 down ups
8 hang to overhead @40 kg (cant lift from ground because hip)
22.51
Super hard for shoulders! And grip slipping from the incredibly hot and humid weather.
Super fast Patrik!!