PERFORMANCE & FITNESS
Warm-Up.
Two Sets of:
Kettlebell Halos x 5-7 each direction
Back Extension Hold x 45-60 seconds
Followed by…
Two Sets with Each Arm:
Single-Arm Floor Press x 6 @ 3113 tempo
Single-Arm Extended Hip Bridges x 6
Turkish Get-Ups x 3
Front Rack Hold Alternating Reverse Lunges x 6
Followed by…
Three to Four Sets of:
5-Line Shuttle Run
10 Kettlebell Swings
Rest 30 seconds
Then…
A.
Every 8 minutes, for 40 minutes (5 sets) for times:
500/400 Meter Row
400 Meter Run
20 Russian Kettlebell Swings (32/24 kg)
A. Used #50 dumbbell with kettle bell grip
All rounds between 5’20 and 5’30
Rx
4:53
5:05
5:06
5:10
5:15
Overhead swings
Lots of snow outside so opted for a 20 cal echo bike in place of the run:
4:46/4:52/4:50/4:45/4:47
I did a workout in honor of a friends birthday today. This guy does heavy Murph once a week for fun! I’m definitely not him!
47 rounds
2 pull-ups
4 pushups
6 air squats
All with 40 lb weighted vest
26:47
Been getting a 3-5 in a week and gymnastics/core stuff…just haven’t been posting too often.
Rope Climbs and Bar Muscle Ups
Then
Rx 4:40/4:48/4:58/5:03 (Feels nice enough to run outside)
Cut the 5th round due to time in my schedule.
6 mins each round Rx
Didn’t time myself but got it done Rx!
Great WU!
A. E8M for 40 min
400m Row – 1:40, 1:38, 1:39, 1:41, 1:42
400m TM Run – 2:09, 2:06, 2:04, 2:03, 2:01
20 Single Arm Right KBS @ 16kg – all UB (hybrid swing about forehead high)
5:01 / 4:51 / 4:47 / 4:46 / 4:43
***Plenty of rest, but those last 2 rounds were tough to push hard.
A. 500 meter row, 400 meter run, 55 lb DB swingx20 went every 6 mins time constraints
1. 4:07
2. 3:56
3. 4:17
4. 4:38
5.4:12