PERFORMANCE
Warm-Up.
3 Minutes Assault Bike w/ Nasal Breathing Only
Followed by…
Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds
Followed by…
Two Rounds (ramp up intensity throughout):
5 calorie AB
5-Line Shuttle Run
5 Push Press
Followed by…
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Then…
For time:
60 Calories of Rowing
50 Kettlebell Swings (24/16 kg)
40 Shoulder to Overhead (75/55 lbs)
30 Chest-to-Bar Pull-Ups
20 Strict Handstand Push-Ups
10 Bar Muscle-Ups
20 Strict Handstand Push-Ups
30 Chest-to-Bar Pull-Ups
40 Shoulder to Overhead (75/55 lbs)
50 Kettlebell Swings (24/16 kg)
60 Calories of Rowing
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
30 second Static Squat Hold
6 Alternating Cossack Squats
10 Single-Leg Ground to Sky Touches Each Leg
10 Alternating Lunges
30 second Plank Hold
Immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Tempo Air Squats @ 21X1
10 Deep Lunge Mountain Climbers (pause 1-second in each position)
10 Alternating Object Taps in Front Leaning Rest
When the running clock reaches 15:00…
Complete as many rounds and reps as possible in 2 minutes of:
30 Double-Unders
20 Russian Kettlebell or Dumbbell Swings
20 Alternating Leg V-Ups
Rest 60 seconds, and then repeat for a total of FIVE sets. Pick up each set where you left off.
This portion will take 15 minutes to complete.
NO EQUIPMENT SUGGESTIONS:
Double-Unders – Substitute Line Hops
Russian Kettlebell or Dumbbell Swings – Substitute Elbow Jacks
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Spend extra time today on recovery modalities, such as using NormaTec boots, the Hypervolt massage gun, Compex electrical stimulation, myofascial release techniques or anything else that will help you improve circulation to fatigued muscles and improve your recovery after Monday’s Murph session.
Enjoyed this so much! Pregnancy mods and some time lost to run downstairs and out to the garage from the bike to other equipment!!
60 cal bike
50 25lb kb swing
40 S2OH 35lb
30 mod c2bpu
20 mod pu
10 25lb db thruster and back.
Pushed to keep it under 30 – 29.56! Phew.
Well done team. Y’all are STRONG 💪
Had to sub 30 ring rows, and 10 BMU from a box to protect my elbow.
29:00 on the buzzer. Pushed hard on the last row to get finished because I was running late.
30:09
Fun push
32:48 with 32kg Russian Kb, and 5 strictish MU (not room to swing and makes awkward). Wow – that one kicked my but!
Good job everyone!
For time:
60 Calories of Rowing
50 Kettlebell Swings 35#
40 Shoulder to Overhead 55#
30 V-Ups
20 Kipping pull-ups
10 Kipping handstand push-ups
20 Kipping pull-ups
30 V-Ups
40 Shoulder to Overhead 55#
50 Kettlebell Swings 35#
60 Calories of Rowing
31:52 with substitutions for the 30-20-10-20-30
A. Done with 60 lb kb, 30 strict pull-ups, 1strict c2b + ring dip, 44 lb kb zpress
28:32
Great grind for the day and the power breathing was helpful during the metcon.
35:03 – scaled a couple things. Did banded BMU, and each round did 10 shspu to an abmat on top of a plate, and 10 pike push-ups off a box. C2B was the crux of the workout for me, did mostly singles and ripped my hand in the second round.
Warm up
Breathing video wasn’t playing so I just…. breathed normally…
Workout
26:03
60 cal
50 KB
40 push press (95)
30 pull ups (few c2b in there, not best)
20 strict press (50 DBs)
10 bar muscle ups with box to jump from
Then back up same way.
Good job Mugu!
A. Back Squat – based off 185#
155# x5, 170×3, 175×1, 165×4, 172×2, 177×1
***Tried to push the %..didn’t feel as good as it did on Saturday!
B. EMOM for 16 min
20 Speed Skaters
20 WB (done inside to 8.5′ target)
15 T2B – kipping
45s FLR
***All UB
C. 2 Sets for quality
10 GHD sit ups
30s Face up hold
10 GHD glute/ham raises
30s Face down hold
10 Jump Squats
30s Single Leg Wall sit – each leg
50 Standing Alt Knee to Opp elbow
For time:
60 Calories of Rowing
50 Kettlebell Swings 40lbs
40 Shoulder to Overhead 75lbs
30 Chest-to-Bar Pull-Ups
20 Strict Handstand Push-Ups
10 Ttb
20 Strict Handstand Push-Ups
30 Chest-to-Bar Pull-Ups
40 Shoulder to Overhead 75lbs
50 Kettlebell Swings 40lbs
60 Calories of Rowing
24:55
Also did not complete metcon yesterday so I had some gas in the tank. Subbed ttb for muscle ups. No head room
Nice work getting under 25’00 Jeremy!!
Thank u! I saw yours and noticed I could push and make it! Thank you for the goal!
5km run in 22min
Rest 5min
Wod on 29:54
Damn that’s spicy. Great job.
For time:
60 Calories of Rowing
50 Kettlebell Swings (24kg)
40 Shoulder to Overhead (35kg)
30 Strict pull ups
20 Kipping Handstand Push-Ups (scaled to kipping)
10 Ring Muscle-Ups (scaled to banded)
20 Kipping Handstand Push-Ups (scaled to kipping)
30 Strict pull ups
40 Shoulder to Overhead
50 Kettlebell Swings
60 Calories of Rowing
Time: 35’00”, not feeling today like pushing.
Warmup done ✅
FT
Done RX but with 24kg KB and ring MU’s instead of bar MU’s
25’37
The way down wasn’t too bad and I thought it was going well, but the HSPU’s on the way up were super tough! As for the final row, I was trying so hard to beat 25’ but there was really nothing left in the tank and it was 1 min slower than at the beginning!
Good fun but a shoulder killer!!!
You are an absolute beast (in a good way)!
Haha thanks Logan, that last push on the rower was particularly difficult!!