Warm-Up.
Full Body CARs Routine
Followed by…
10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.
Then…
In teams of two, complete three rounds for time of:
800 Meter Run (partners must run together)
60 Power Snatches (95/65 lbs)
40 Overhead Squats (95/65 lbs)
20 Bar-Facing Burpees
Partners may partition the repetitions however they choose, but only one partner may be working at a time – except on the run, which must be completed together.
36:24 – hubby rowed while I ran as it’s 0 outside and snowy.
This one hurt!
A. Worked on HSPU and Pistols
B. 34:52 Solo Scaled (75#). Was super brutal haha
Conditioning A. 7 rds 2 mins max effort ea. Cal rows 31/36/38/40/41/41 cal ride 31/36/33/34/33/34 Rest 1 min between rounds try to beat previous round numbers Rest 2 min B. 10 rds FT 21 KB swings (53/26) 15 cal ride 9 pushups Results: 11:03 rest 2 min C. “The Finisher” 2 k row Stopping every 2 min to complete 15 situps Results: 10:30 Rest 2 min D. 30-20-10 KB Swings (75/45) Air squats Pushups Situps Results: 4:18 “Who is going to harm you if you are eager to do good”. 1 Peter 3:13 Align your heart and minds with Gods… Read more »
Made up my own. Home and Jackie is right out.
5 RFT
400 m run
5 Devils press
10 HSPU
15 Situps
20 airsquats.
23:41.
The HSPU were a lot harder then expected
37:53 solo with work:rest 1:1. Modified for condo gym, treadmill run @6mph, DB snatches 55#, goblet squats 55#. This crushed my dad bod. ?
No BFBs for you either? Great job with the condo mods Eddie!
Didn’t put it but I did burpees over the DB. Haven’t got all the blood flowing back to my brain yet. ?
Good job to you too!
WU – 10 min TM run A. 10 min BMU progression 10 min HS walk practice B. Snatch x 3 35#, 55, 65, 75, 85 ***working on bar path and not banging the bar on my thighs C. 3 Rounds – 8:33 / 8:59 / 8:15 total time with round transition time 27:04 800m Run on TM – 4:00 each 30 Alt DB snatch @ 35# – 20/10, 20/10, 25/5 20 OH squats @ 65# – 10/10, 10/10, UB **totally forgot about the BFBs – I assure you I’m not heart broken over it D. 2 sets BSS x 5… Read more »