performance
Warm-Up.
3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only
Followed by…
Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side
Followed by…
Three Sets:
Single Arm Hang from Bar x 10-15 seconds per side https://www.youtube.com/watch?v=FlHSXeh8ZDU&feature=youtu.be
Alternating Plank to Pike Toe Taps x 20 reps
Russian Baby Makers x 10
100 meter run (or shuttle run)
Rest as needed
Then…
A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
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…
Two sets of:
90 Second Run/Bike/Row
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Alternating Scorpion Kicks
30 Seconds of Burpee Jump Backs
30 Seconds of Half Burpees
Rest 60 Seconds
When the running clock reaches 15:00, perform the following…
Five sets for times of:
10 Thrusters
10 Calorie Bike OR Row
20 Air Squats
Rest 2 Minutes Between Sets
NO EQUIPMENT SUGGESTIONS:
Thrusters – Substitute Jumping Air Squats
Bike or Row – Substitute 30 Seconds of Speed Skaters
When the running clock reaches 45:00, perform the following…
100 Dumbbell Floor Press for Time*
*Every time you have to break, perform 10 Bent-Over Rows with your weight.
NO EQUIPMENT SUGGESTION:
50-100 Push-Ups for time (be smart)*
*Every time you have to rest, perform 5-10 Bodyweight Reverse Flys
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
You know what doesn’t make for good hip thrusters? A pregnancy belly. Almost comical how badly I failed at these.
Managed 4 rounds of b at 25lb fb and 60 single skips. 5th time working out this week – it’s a record for this little babe! Delighted with myself.
A. Wasn’t up to getting a set up for hip thrusters. (It involved blankets and pillows and it’s a pain )
OHS x 5 (since I missed Monday’s wod)
Banded face pulls.
B. 5 + 17
My feet were killing me! Nasty one.
Been a bit.
3 min of rowing. 800m.
5 sets of the stuff
10min amrap
30 DU
10 Alt DB Snatch (50)
5 OH walking lunges left
5 OH walking lunges right
5 rounds + 30 + 10
A. Tempo deadlifts instead of hip thrusts
30x1x 4 reps at 325 80%
B. Push jerks up to 185
C. Yesterday’s metcon subbed 44 lb kb zpress for hspu
6+8
A)
245# and blue band
B)
4 & 7 (14 SU’s)
50# and 60 SU’s (1 rep = 2 SU’s)
A. Done. Swapped deadlifts for hip thrusts:
155#/175/205/205/205 all x 5
B. 4+18 – phew, that was tough.
A. 5 Rounds
Hip Thrusts x 5 @ 20X2
185#, 205, 225, 235, 255
Band Resisted Face Pulls x 15 @ 21X1
B. AMRAP 10 min (4 Rounds + 34 Reps)
30 DU
10 Alt DB Snatch + 2 Alt Rev Lunges @ 35#
***This felt super slow and awkward today…but it ties my best score on this from 2 years ago.
A. 5 rounds of
5 Deadlift @ 20X1 225, 275, 275, 295, 295
Rest 60″
15 Banded Face Pulls @ 21X1 – used 15+20# Crossover Symmetry bands
Rest 60″
B. 4+34
Seemed like the snatch into lunges lasted forever! Happy Friday everyone.
Great work Luke…I felt the same way about the snatch and lunges!!
Only time for part B today
5+4 alt db snatch (8 total reverse lunges)
Used 40lb db
Heaviest we have
5+34 my bad
A. Five sets of: Barbell Hip Thrusts x 5 reps @ 20X1 (2×140- 3×150, It didn’t feel heavy, but it’s an exercise in which I don’t feel myself comfortable) Rest 60 seconds Band-Resisted Face Pulls x 15 reps @ 21X1 Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (adapted, 22,5kg, I wasn’t sure to take this weight, but I sacrificed some intensity to be close to the workout’s weight) (1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then… Read more »
Warmup done
A. Hip thrusters x5 @165kg
Banded face pulls x15 (100mm band)
B. AMRAP 10 mins
30 DU’s
10 Alternating Dumbbell Snatch + 2 Alt Rev OHLunges @25kg
4+33
Felt hard to get into a rhythm with this one, second part didn’t feel particularly natural that’s for sure
I changed it because … well… I thought it was dumb haha so I did OH walking lunges
I also have a DU screw up line all the way up my leg. Wow that hurt!
Certainly didn’t feel like a natural movement that’s for sure!!