PERFORMANCE
Warm-Up.
4 Minutes of Calf & Hamstring Mobility of Your Choice
4 Minutes of Hip Flexor & Quad Mobility of Your Choice
Use the Mind Muscle Playlist for ideas!
Followed by…
Tabata Fun! x 3 sets (rest 10 seconds between stations):
Station 1 – Frog Jumps x 20 seconds
Station 2 – Rotational Medicine Ball Throws (left) x 20 seconds
Station 3 – Rotational Medicine Ball Throws (right) x 20 seconds
Then…
Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Run
60 Double-Unders
40 Alternating Dumbbell Snatches (50/35 lbs)
20 Alternating Pistols
Note times for all four sets and then sum them for overall working time.
Scaled
Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Run
120 Single Unders
40 Alternating Dumbbell Snatches (35 lbs)
20 Alternating Box Step Ups (35# DB’s)
9:16 + 9:04 + 9:04 + 9:16 = 36:40
Actually really like this one.
Only did 3 rounds because my guts are still a bit mucky from the flu.
Also did KB snatch because I didn’t want my back to blow up with the DB snatch. (Greater ROM)
So did 10’s on each arm. (Much faster)
7:30
7:33
7:50
Modified due to forgotten rope and to keep it just under 10min per round:
800m run
20 burpees
20 alt db snatch (35#)
20 alt pistols
Legs will feel this tomorrow!
Total blowup initial scaling touch downs for pistols rd 1 started realized no way would I finish in 10 min in later rds scaled 30 db snatch 8:10 rd 2 hit 30 du and just could not get any more… no idea tried a bit more them moved on. 8:28 rd 3 couldn’t get more than a single du stopped at 9:00 at 23 db snatch rd 4 9:26 still couldn’t get any du not sure what happened. The rope kept hitting me in the back of the head. They aren’t my best but I can usually string together at… Read more »
A. Strict press from yesterday. I got two sets of 10 at 105.
B. 46 minutes of heavy Murph to celebrate a friends birthday!
Pull-ups, push-ups, and air squats were all done with 40 lb weighted vest. I had two rounds of Cindy to go when the time expired.
I’m going to be sore tomorrow!
Only able to complete 3 rounds before work called me. Did 1000m row instead of running cuz it’s cold and snowy outside lol.
8:10
8:27
8:21
24:58 total
AM Zone 2 Rowing
12 minutes each round, pistols work in progress
This completely destroyed me. 1- 9:27, 2- 11:40, 3- layer on the ground until the 30:00, 4- 9:42
Alternated rounds with 1000m row and 40 cal bike instead of running because there’s lots of snow and ice outside. Also did banded pistols, and only 10 of them to preserve at least a minute rest time in between rounds.
8:50/8:39/8:50/9:03 = 35:22😅
Wow…this was soooooo much harder than it looked on paper!! I made up my mind before starting that 10 min might not work very well so I did this each round for time with 1 min rest between rounds. 4 Rounds – 10:10 / 10:25 / 10:31 / 10:43 (total time with rest 44:49) 800m TM Run – 4:47 / 4:36 / 4:30 / 4:24 60 DU – 1 trip in round 1 the rest UB 40 Alt DB Snatch @ 35# – 30/10, 30/10, 24/16, 20/10/10 20 Alt Pistols – basically UB but slow and messy ***woke up sharply… Read more »
Impressive on the double unders Candy! Mine were all over the place.
1. 9:30
2. DNF – 18 pistols
3. DNF – 15 pistols
4. DNF – 7 pistols
What did folks do for the snatches – hang or from the ground? I did from the ground and it took ~3:00 to do an unbroken set of 40.
I did them from the ground, and yes they took forever!
600m on Assault Runner
7:47
8:11
8:14
8:13
Set 1: 7:15
Set 2: 7:30
Set 3: 8:00
Set 4: 7:45
Total Total time: 30:30