Warm-Up.
Scapular Push-Ups x 10 reps
Y’s, T’s & W’s x 5 reps each
Followed by…
Two Sets:
Assault Bike x 30 seconds
Rest 30 seconds
Waiter + Farmer Carry x 40-50 yards per side
Rest 30-60 seconds
Then…
Complete as many rounds and reps as possible in 5 minutes of:
15 Box Jumps (24″/20″)
15 Push Presses (95/65 lbs)
Rest 2 minutes, and when the running clock reaches 7:00…
Complete as many rounds and reps as possible in 5 minutes of:
5 Devil’s Presses (50/35 lb DBs)
15 Air Squats
Rest 2 minutes, and when the running clock reaches 14:00…
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
15 Push-Ups
Compare results to January 19, 2019.
2r=15 rx
4r =5 one arm devil press 50lb
3r=8 rx
A. Snatch complex from a few days ago
Up to 135. Failed an attempt at 145.
B. Today’s three metcons rx
2+22
2+5
4+12
It felt good to put in a solid training day after feeling less than stellar all week.
1. 3+9 at 75lb
2. 3+4 at 35lb DBs
3. 5+17 rx’d
Good work Ryan!
June 18 WOD A. BB Hip Thrusts x 5 @ 20X1 235, 240, 245, 250, 255 (5# PR) Banded resisted Face pulls x 15 @ 21×1 – I don’t have a small enough band for these…so I watched a video using light DB;s and did them with 8# DB’s….wooooow these got REAL really fast!!! B. For Time – 7:31 50 Burpees OBB – UB 3:41 50 Power Cleans – RX 12/12/8/8/7/3 – 3:50 C. Mini Me WOD with my daughter 2 Rounds – 12:00 400m Run 10 Knees to chest on Parallel bars (I did T2B) 5 Cal AB (the… Read more »
That is some massive weight you are moving on the hip thrusts! You flew through that metcon too. I got tripped up by my kids on that one. Power cleans may have had something to do with that too 🙂
Your plank work came in handy today!
Hi guys, did the 19 of June.
Warmup
A.Emom 16 snatch below the knee+snatch
40,40,50,50,50,55,60,60.
B. As RX (assault runner ☠️) 22:20
Enjoy your weekend ?
How do you like the Assault Runner? My son got to use one and said it’s a little weird at first, but way better than a treadmill. My question…is it $5,000 better????
I personally would not spend 5000$ on the air runner ? I got it in my box and I use it. However is much better than a treadmill. Run 400 meters for example will be a minute longer than do it on the Normal Street.
This was a good one.
1. 3 + 15
2. 4
3. 5 + 3
Hope everyone is having a great weekend.
Great work today!
My gym is closed today, so I did a street workout, even though is cold here (by my brazilian standards)
500m run
5 rounds of strict Cindy (all rounds unbroken)
500m run
5 rounds of strict Cindy (all rounds unbroken)
500m run
5 rounds of strict Cindy (5/10/15, 5/10/15, 3.2/10/15, 3.2/10/15, 3.2/10/15)
500m run
Time: 25:42
Simple, fun and effective
I’m thinking even though I’m from NY I have Brazilian standards…anything below 70 is COLD!! Great job on that work in the cold Raphael!
Thanks Candy! It was 60F/15C with a cold wind blowing and I was running against the wind. Usually it’s around 85F/29C and in the summer it can goes up to 100F/37C
Good work Raphael! I’ll tried you my weather if you like?
Only if you try my summer weather. It’s humid and hot, around 100F/37C. During this season, I can only workout very early, like 5 am
A.
Made up last nights squats – but reduced everything by 30kg due to knee pain.
60-90kg x 3, 100/110kg x 5, 120 x 3, 130/140 x 2, 150kg for 3 singles. Felt much harder than it ‘should’ have
B.
Modified the 3 5min couplets..
1 – As prescribed
2 – 5 burpees + 10 air squats
3 – 5 hspu + 10 pullups
1 – 4 rounds
2 – 8 rounds
3 – 5 rounds