pERFORMANCE & FITNESS
Warm-Up.
One set of:
“Medball Squat Warm-up”
T-Spine Opener x 1 minute
Frog Rocks x 1 minute
Reverse Lunge with Medball Bear Hug x 10 (5 per side)
Cossack Squat with Medball Front Rack x 10 (5 per side)
Tempo Front Squat with Medball Front Rack x 5 @ 32X1 tempo
Followed by…
Two sets of:
Run 200m
Ski or Row 200m
Burpee x 3
Broad Jump x 3
Then…
Two rounds for time of:
400 Meter Run
500 Meter Ski Erg or Row
400 Meter Run
25 Burpee Broad Jumps (3′ minimum)
400 Meter Run
40 Wall Ball Shots (14/10 lbs)
400 Meter Run
500 Meter Row or Ski Erg
Time Cap = 40:00 – please adjust distances accordingly.
This is the final tune-up workout for the Invictus athletes who will be tackling Hyrox Los Angeles on Saturday! We will have an awesome group participating and having a great time. If you haven’t already registered, THERE IS STILL TIME TO DO SO! Please click HERE and enter the code INVICTUSATHLETELA for a 25% registration discount!
38:10 Rx
Phew!
RX 39:22
Fun, legs slow after heavy work yesterday (its my mantra)
2rnds
400m run
500m row
400m run
25 burpees broad jump 4′ UB
400m run
40 wall ball 12#UB
400m run
500m row
First round: 16:37
Total time: 35:16
Been super off schedule lately with athletic period, state testing and coaching.
These longer ones get me haha
One round 18:28
Yesterday
Back squat
5-225 5-245 5-275 4-315 3-345
Power clean
8-135 8-155 8-185 4-205 2-2245 1-245
Gut check 1:09
Love Love Love these grinders – absolutely no thinking involved..just grinding through it! 44:09 Runs outside all between 2:15-2:40 Ski Erg – 2:17 / 2:24 BBJ @ 3′ – all UB about 2:10 each set WB – 20/13/7, 15/10/10/5 Rows – 2:19 / 2:22 ***Was in the middle of the last run at 40:00 and how do you just stop when you get back and only have 500m row to go…gotta finish!! B. 1 Round for Quality and style Push Mow 1 acre Lawn ***That time of year when the accessory work becomes lawn work half the time. LOVE SUMMER… Read more »
Forgot to mention wall balls done with 14# ball to 9′ target. Only have a slam ball at 10# and they don’t bounce back off the target well.
31:11
40:00 CAP
1 round + got through wall balls
Quads on 🔥 to get through the wall balls at the end
Did yesterday’s clean workout.
A. Worked up to 230# (PR @ 240… Ugly 245)
I dunno– still not getting any hip extension. Everything falls apart around 220#. Looking to start some coaching soon
B. RX, 6:58
Essentially did 30 push-press/military press 🤦. Not sure how to go OH without repositioning my hands. Happy with aerobic capacity tho
38:34
(sub 500M rows for 400M runs, everything else Rx…unfriendly parking lot this time of day to run in) That was pain cave for sure.
24:46 felt awesome!
You did 2 rounds?! Wow!!
1:13 to spare…. didn’t notice the WB weight and did 20 lbs
M55
13 wallballs in.2nd round
Wow!
Right back into it after a bit of a tour away ⛵️
Warmup done ✅
Done RX
37’40
That hurt after being out for a while, a good little sweat though 👊
39:38
That was tough! Just tried to keep a moderate pace throughout and keep moving.