PERFORMANCE
Warm-Up.
“Mind Muscle” Thoracic Iso Holds
Followed by…
“Mind Muscle” Hip Hinge Mobility
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Then…
A.
In 10 minutes build to:
Deadlift – 3 reps @ 75% of 1-RM Deadlift
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 3 reps @ 65%
B.
Two sets for times of:
Row 750/600 Meters
20 Chest-to-Bar Pull-Ups
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
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.
Two Sets:
Jumping Jacks x 30 reps
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Followed by…
Every 3 minutes, for 9 minutes (3 sets) of:
400 Meter Run
Max Reps of Burpees in remaining time
Rest until the clock reaches 10:00, and then…
Every 3 minutes, for 9 minutes (3 sets) of:
400 Meter Run
Max Reps of Push-Ups in remaining time
Rest until the clock reaches 20:00, and then…
Every 3 minutes, for 9 minutes (3 sets) of:
400 Meter Run
Max Reps of Push Press in the remaining time
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!
Deadlift-365
75%-274
65%-235
B.
Two sets for times of:
Row 2:30 sprint
20 Chest-to-Bar strict Pull-Ups
40 Walking Lunges with Kettlebell Farmer’s Carry -25#Db’s+20#chains
5:28
315 deadlift for the 10 min
225 for the E2M
4:06 first round
4:12 second round
Good one after yesterday’s ass kicking
Veterans wod
41:58
I was only going to do 8 rounds due to other things I need to get done. At that point around 31 minutes I had come to far to not finish.
Thanks for all of your sacrifices for our freedom. We appreciate all of you veterans.
Did Tuesday’s A.
Jerk from behind the neck.
Worked on footwork for a good 25 min to start. It didn’t go well.
A. 105# 1-3
115 4-6
Got better when I got out of my footwork box.
B. Uhg.
6:44
6:26
The CTB after the row was very challenging. Strung a few together but mostly singles. Lunges HURT!
Great work today Janelle. I struggle with the foot work box too. But I found this video and it really helped me. https://youtu.be/2BQamEoV66Y
Thanks Candy!
Warm Up ?
A. Deadlift x 3 – 105#, 135, 155, 175, 195
5 Sets speed DL x 3 @ 165#
B. 2 Sets for times – 8:03 / 7:41
Row 600m – 2:38 /2:36
20 C2B – kipping singles both sets
40 Walking lunges @ 24kg + 16kg KB (switching hands every 10 reps and having to turn direction every 5 reps in the garage?)
***8:03 of rest was almost to much rest…think I start to lose adrenaline. But I definitely pushed a little harder on the rower and the lunges the second set.
Warm up ✔️
Strength up to 140kg and speed at 120kg
Workout : 6’43/6’32
Sub KB by 25kg DBs
We can’t be the only suckers to go for this after yesterdays mayhem…are we? Super fast on the metcon Thomas!!
that’s what I said to myself when I saw no comments. Thanks Candy.