PERFORMANCE

Warm-Up.

4 Minutes of Calf & Hamstring Mobility of Your Choice
Run or Row 400 meters (at a jog/low effort)
4 Minutes of Hip Flexor & Quad Mobility of Your Choice
Run 400 or Row meters (faster than the first 400)
4 Minutes of Lat & Subscap Mobility of Your Choice
Run or Row 400 meters (at your 5k pace)

Focus on relaxed breathing throughout the mobility drills and also the 400’s. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern. For the 400’s, focus on keeping your body in a relaxed, yet good posture and maintaining your breathing pattern.

Then…

A.
“The Back 40”
For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2

B.
Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes

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Bryan
Bryan
January 17, 2022 7:57 am

9:42 RX

Luke Tipton
Luke Tipton(@luketipton)
January 14, 2022 10:56 pm

A. 8:13

B. Done at 155

Janelle Winston
Janelle Winston(@AKwinst)
January 14, 2022 4:24 pm

Yesterday’s

Was super motivated to beat my BIL so pushed really hard.

36:55 – scwhinn bike so easier for sure.

Anika Tipton
Anika Tipton(@anikatipton)
January 14, 2022 5:19 pm

We’ll, did you beat him?! 😂

Janelle Winston
Janelle Winston(@AKwinst)
January 14, 2022 5:28 pm
Reply to  Anika Tipton

LOL, YES! I did. He was time capped so I pulled out the win. I should add that I am 38 and he is 20 and I’ve known him his whole life, so the competition is real…. heheheh

Anika Tipton
Anika Tipton(@anikatipton)
January 14, 2022 6:48 pm

You go girl!

Brian
Brian
January 14, 2022 9:29 pm

Ya unfortunately you did beat me, in my defense I didn’t know we were competing lol. I’ll know for next time 😂

Janelle Winston
Janelle Winston(@AKwinst)
January 14, 2022 10:12 pm
Reply to  Brian

Always Brian, always. 😂

Mike Slagle
Mike Slagle(@mike_slagle)
January 14, 2022 3:07 pm

Wednesday’s workout
Strict press up to 107.5×8

Metcon done with zpress
6+4
Have a great weekend!

Anika Tipton
Anika Tipton(@anikatipton)
January 14, 2022 1:09 pm

A. 7:53
B. Done with 85#/95/105
Happy Friday everyone!

Al F
Al F(@frasersailing)
January 13, 2022 11:43 pm

Warmup done ✅ needed that stretching after all that running yesterday

A. ‘The back 40 SA’
50 cal row
40 SA DL’s @50kg DB
50 cal row

9’29 (rows around 3 mins)

B. Done @100kg

C. Travis’ core workout #1

Good fun to finish the week with, have a good weekend everyone 👍