PERFORMANCE

Warm-Up.

“Mind Muscle” Warm-Up for Hinging Movements

Followed by…

Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed

Followed by…

Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.

Then…

A.
Every 90 seconds, for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65% of 1-RM

Reset the barbell every time on the floor…do not perform these touch and go.

B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:
25 Double Kettlebell Deadlifts (24/16 kg)
50-Foot Front-Racked Kettlebell Walking Lunges (24/16 kg)
100-Foot Double Kettlebell Overhead Carry (24/16 kg)
150-Foot Double Kettlebell Farmer’s Carry (24/16 kg)

If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.

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Christopher Miller
Christopher Miller
August 20, 2021 12:38 pm

A. Speed Deadlift as Rx: 245 @ 1.1.1
B. As Rx but nerfed to 35# DBs to ensure “walking” was an option over the weekend – 6 rounds (2:16, 2:25, 2:25, 2:16, 2:22, 2:20) … over the 24 minute mark but whose counting.

Last edited 1 month ago by Chris M.
Toni Martos
Toni Martos
August 20, 2021 11:08 am

A.100kg
B. 3 set with dbs 17,5kg + body armour 10kg
1 set more no body armour
3:25-2:50-3:20-3:00

Assault 10set
40sec 700w – 2min 100w

Mugu
Mugu
August 19, 2021 5:58 pm

Only time for the 24 min amrap

Done alone

Got 4 rounds.
Times were
2:59
3:01
3:26
3:28

Done with one 115# barbell

Janelle Winston
Janelle Winston
August 19, 2021 4:15 pm

Felt ify about this one. Definitely as hard as I thought it would be. Was surprised by the ab workout with the lunges.

A. Speed DL. Not sure I understand the why for these.

8 rounds at 175 – did NOT do touch and go.

B. All by my self so 1:1 work/rest.
4 rounds with 21 sec left. RX.

Those overhead carries got a little hairy on the 3rd and 4th rounds.

Janelle Winston
Janelle Winston
August 19, 2021 4:40 pm

Rounds were:
3:36
3:30
3:39
3:38

Barefoot Squatter
Barefoot Squatter
August 19, 2021 3:43 pm

only time for A today, speed DL’s @ 230#
man, legs are more sore today than yday

Mike Slagle
Mike Slagle
August 19, 2021 2:28 pm

Yesterday’s push presses
Up to 145×6 at tempo for the final 4 sets

Yesterday’s metcon
13:05
Runs were 3:40, 3:20
Pushups got rough!

C. Ab work and lawn mowing

Jeremy Hammock
Jeremy Hammock
August 19, 2021 1:40 pm

Speed dls 235

Used 30lb kbs. Heaviest we have.
Rested just 2 min in between
Round 1 3:01easy pace
Round 2 2:30
Round 3 215

All I had time for

Candy Olkey
Candy Olkey
August 19, 2021 1:07 pm

Great WU…a long one..but just what I needed! A. Speed Deadlifts x 3 @ 155# all sets with hand release between reps ***kept it a little lighter than expected because I just didn’t feel the “speed” at the planned 165# B. AMRAP 24 min – Solo 1:1 work:rest ***used the one 16kg KB that I have and one 35# DB. Let the right arm use the DB because I have better control with a DB then KB. 3 Rounds + 25 DL + 50′ walking lunges at the buzzer..but did finish the 4th round Round times – 3:44 / 3:41… Read more »

Last edited 1 month ago by Candy Olkey
Zach Davis
Zach Davis
August 19, 2021 2:10 pm
Reply to  Candy Olkey

Nice work!

Neil Stagner
Neil Stagner
August 19, 2021 11:13 am

A:
205lbs every 90 seconds
B:
3+1 scaled solo rounds (1:1 Work:Rest ratio)

  • 25 Double Kettlebell Sumo Deadlifts (24 kg) x 4
  • 50-Foot Front-Racked Kettlebell Walking Lunges (20 kg) x 3
  • 100-Foot Double Kettlebell Overhead Carry (20 kg) x 3
  • 150-Foot Double Kettlebell Farmer’s Carry (24 kg) x 3
Candy Olkey
Candy Olkey
August 19, 2021 1:17 pm
Reply to  Neil Stagner

Great work Neil!

Chris
Chris
August 19, 2021 10:59 am

B).
Completed 7 scaled rounds (15# / 45#) with my wife. Completed round 8 after the 24th minute.

Candy Olkey
Candy Olkey
August 19, 2021 1:16 pm
Reply to  Chris

Nice fun one to share with the wife…great work guys!!

Andrea De Vries
Andrea De Vries
August 19, 2021 7:33 am

A. Worked with 115lb
B. Definitely got my transitions and grips dialled as I went. 35lb DBs instead of KBs.
Round one: 4’30”
Round two: 3’05”
Round three: 2’30”
Round four: 2’10”

Candy Olkey
Candy Olkey
August 19, 2021 1:14 pm

Outstanding work as always Andrea! I couldn’t get a good transition going on any of that metcon.

Andrea De Vries
Andrea De Vries
August 19, 2021 9:32 pm
Reply to  Candy Olkey

I was jogging the farmers carries on the last two rounds to get them over with so I wouldn’t barf 😂

Zach Davis
Zach Davis
August 19, 2021 6:29 am

Warm up done

A. Speed work at 335. Sets were around :8 throughout.

B. Solo here RX did 1:1 work rest. Held rounds to 2:55-3:00 throughout. I got through 4.

Candy Olkey
Candy Olkey
August 19, 2021 1:12 pm
Reply to  Zach Davis

Those are some heavy speed DL’s and just crushed that metcon Zach!

Zach Davis
Zach Davis
August 19, 2021 2:10 pm
Reply to  Candy Olkey

Thank you!

Blake Shealy
Blake Shealy
August 18, 2021 6:48 pm

Oh fun… I get to do this on the street in front of the house 🤦

Jeremy Hammock
Jeremy Hammock
August 18, 2021 7:36 pm
Reply to  Blake Shealy

How funny that might look tomorrow haha

Blake Shealy
Blake Shealy
August 19, 2021 6:01 am
Reply to  Jeremy Hammock

Ha, it’s either that or walking back and forth across my 20 ft basement

Barefoot Squatter
Barefoot Squatter
August 19, 2021 11:25 am
Reply to  Blake Shealy

i’d take the outside too haha

Candy Olkey
Candy Olkey
August 19, 2021 1:11 pm
Reply to  Blake Shealy

Haha…thankfully I have 80′ from inside my garage to the end of my driveway. But..my neighbors don’t even think twice about seeing me doing funky s&&t down the road! I’ve had many even offer me some water.