Warm-Up.
Full Body CARs Routine
Followed by…
Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)
Then…
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: L-Sit x 45-60 seconds (accumulated)
B.
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Handstand Push-Ups
Minute 3 – Bar Muscle-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)
A.
Low ring MU progression. – from seated on the floor, toe assist from turn over to lock out.
5, 5, 6
HSW- all 10 meters all threw times. Yeah! (Broken a bunch.)
Tuck sit. – 45 sec. x 3
B. Ran out of time so only did two rounds.
After all the pulling yesterday (pull ups and push ups) and should fatigue, couldn’t do BMU. Used a band.
Cal row – 18, 18
SHSPU (abmat) – 13, 12
BMU (w band) – 5, 5
FLR – 30 sec
Yesterday’s workout:
A. deadlifts based off of 365 lb. I did an extra set at 80%. I realized after the fact that I never put the plates on to make the jump to 90%. The second set at 80 seemed harder than the one at 90.
B. Rx. That was rough. The last two runs are my slowest 400s in a long time! Lunges were all UB. Devil’s press: UB, UB, 5, 5, 5
20:35
5k run. 23:20
Yesterday A. DL – worked up to 165
Today B. Rx 91 reps: 11-6-5, 11-6-5, 11-6-6, 12-6-6
Today’s B. Yday’s A.
A. DL E2MOM
8×225
6×265
4×305
2×345
2×385
5×315
B. EMOM 16. 4 sets Rx.
1) 22-10-1-check
2) 21-8-1-check
3) 20-7-0-check
4) 21-6-1-check
118 total reps
Couldn’t do the program as written as I was in a globo but they did have a bar suitable for muscle ups so I practiced those for a while then did a 5k row in 19:59. Harder than I thought with tired legs and back! Just checked and my previous best was 20:30 so this is actually a pretty good PB considering I wasn’t going for it!
A. Done. I really have to focus on gymnastics skils. Feels like I’m getting worse at HS walking and ring MUs.
B. 20/21/23/25
15/15/14/15
5/5/5/5 (focused on a good set with technic)
Done. Really happy with B, I thought this would be worse. First 2 sets could’ve been better on rower.
C. Extra hip flexors strenghtening and upper back mobility.
Have a nice weekend everyone!
A. Done with roll to candlestick +low ring muscle up progression/handstand wall runs/l-sit 45 seconds.
B. 15/10(foot strap problem here)/15/15
KHSPU with two pads underhead- 9/8/9/7
BMU with band assist- 3/3/4/3
Good thing this was so upper-body focused…was anyone else soooooo sore from all the squats on Tuesday?! I’ve been walking funny all week!
Well done! It’s been a tough week for sure.
August 12 WOD E8M for 32 Min – 7:50 / 7:40 / 7:45 / 7:50=31:05 + 3:00 rest = 34:05 400m Run – 2:05/2;05/2:10/2:10 30 S2OH @ 65# – 20/6/4, 15/10/5, 17/10/3, 18/7/5 20 T2B – 10/5/5, 12/8, 13/7, 12/8 500m Row – 2:13 / 2:18 / 2:20 / 2:22 ***Scaled the S2OH to 65# and did each round for time with 1 min rest between rounds. This was definitely harder mentally than it was on paper! Vacation has officially begun for this girl. I will get at least 1 more workout In before we leave on an 8 day… Read more »
That was a tough one! Good work, and enjoy the cruise!
Have a great time!
Evening session:
E90sec x3
BB hip thrusts x10 150 kg @10X1
Double KB stiff leg sumo deadlift x20 24/24kg Kettlebell farmers carry 32/32 kg ~100 m
Plank 60 sec + 15 kg plate
Grip is gone fast after this morning training.
Hello from ??
Warmup
A.
Like programm
B.
14,15,15,15
8,6,7,7
7,6,7,5
Get some!
Grützi!
Warmup Crossover Symmetry Activation+ Static Hang x 60 seconds (pronated) Y’s, T’s & W’s x 5 reps each Handstand Hold x 60 seconds (accumulated w/ feet against band) A. 7, 5, 5 3x10m (took 2 sets to get to 10m) 3×45″ (2 sets to get to 45) B. 21, 6, 6, done 20, 6, 5, done 20, 6, 5, done 21, 7, 5, done Lately the first set of SHSPU’s have been difficult and painful. However, the more sets I do it seems my shoulders start to loosen up. Been feeling great with the Crossover Symmetry work throughout the week,… Read more »
I could tell through the warmup that muscle fatigue was going to be a major issue today so I subbed my favorite active recovery:
5 rounds at 80%:
400m run
500m row
20cal AB
-31:51
A1. 3RM Snatch: 77,5 kg and
A2. 5RM Back-Squat: 122,5 kg.
B1. 17 cal,
B2. 12 reps,
B3. 6 reps and
B4. done
Hi Markus!!!!!!
Hey Nichole!
Trying to do a PERFORMANCE workout whenever possible…
Made up a scaled version of Mondays workout..
4 rounds, every 8 minutes..
400m run
20 x 50kg barbell push press
20 abmat situps
500m row
5:38, 5:38, 5:50, 5:52
Runs were 2:00, 2:00, 2:08, 2:15
Push press – ub
Situps – ub
Rows 1:52, 1:52, 1:55, 1:51
This was a good one!
Well done Shawn! Good to get this nice workout done.
Yesterday’s:
Warmup ✅
A. DL as prescribed up to 180 kg x2
B. 3 RFT
400 m run ~2:20
30 walking lunges 22,5 kg DBs 25.5/20.5.5/20.5.5
15 devils press 22,5 kg DBs 9.6.5/9.6.5/10.5
7:00/15:00/22:50
Oh boy, this was so slow.
Three rounds only they said…