Warm-Up.
Pronated Grip Static Hang x 60 seconds (accumulated, if needed)
Spend 5-10 minutes on Pre-Run Warm-Up Drills
Scapular Pull-Ups x 10-15 reps
Followed by…
Two Sets:
Rotate through the following movements at 70-85% effort:
200 Meter Run
10 Double Kettlebell Swings
10 Double Kettlebell Shoulder to Overhead
50-Foot Double Kettlebell Overhead Carry
Then…
Teams of two must complete the following for time:
50 Burpees
(this must be completed before anything else)
Followed by…
200 Kettlebell Swings
200 Box Jumps
2000 Meter Row
Followed by…
800 Meter Run (together)
Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time – with the exception of the run.
Teams may need to exercise some strategy to ensure they are not in need of an erg with nothing left to do if none are available. The first team to the erg takes priority (but no throwing elbows).
22.51 individual half
Luke and I did a partner workout from 12/14
With only one partner working at a time, complete:
50 burpees
200 kB swings (24/16kg)
200 box jumps (24”/20”)
2000 meter row
800 meter run (together)
29:09
Workout from a few days ago. I changed it up a bit.
2 push jerks + 2 push press
115, 125, 135, 145, 155, 155, 155, 165
B. Done with 44 lb kb
All UB and consistent pace
6 strict pull-ups
12 alternating snatches
12 push press each arm
5+24
A. 3 sets Tempo Bench Press x 5 @ 21X1 – 85#, 105, 115×3 DB face pulls x 10 @ 2121 – 8# DBs Stationary Dips x 12 @ 2111 – 8/4, 8/4, 7/3/2 L-Sit x 45s – UB all sets B. AMRAP 3 min x 4 sets – 10r + 34 reps set 1 – 85 reps set 2 – 95 reps set 3 – 100 reps set 4 – 104 reps ***scaled SHSPU to 90 degree strict press @ 55# pull ups done kipping only broke on once on 2 different sets air squats all UB and got… Read more »
Great job on your workout. I hope you get to enjoy Christmas with all of the crazy hours. Get some rest!