PERFORMANCE & FITNESS

Warm-Up.

Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Followed by…

Three sets of the following Kettlebell Complex:

6 Bulgarian Goat Bag Swings
12 Single-Arm Kettlebell Presses (6 each arm)
12 Alternating Reverse Lunges with Goblet Hold
12 Single-Arm Kettlebell Thrusters (6 each arm)
Rest 30-60 seconds

Then…

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)

Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.

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Blake Shealy
Blake Shealy
January 8, 2022 3:53 pm

Did 1/4 shoulder workout:

A. Shoulder press (strict)
3x @ 95
3x @ 105
3x @ 115
10x @ 125
10x @ 130
10x @ 135

(still dealing with a moderate “tweak” in left delt)

B. 3 rounds w/ 3 min clock (rest 3 min b/w)
25 cal AB +
12 PP @ 50# db’s +
12 pushups

Rnd 1- 2:24
Rnd 2- 2:12
Rnd 3- 2:08

Aaron Danielson
Aaron Danielson
January 8, 2022 2:52 pm

did 1/6

A. snatch 2 snatch liftoff + snatch 135-137.5-137.5-140-140 (83.5%)
B 5 rft 12 pullups 9 deadlifts 135# 6 ground to overhead 135# 12:55

Mike Slagle
Mike Slagle
January 8, 2022 12:25 pm

Yesterday’s workout
BSS done with 44 lb kbs
Supinated pull-ups: 15, 13, 13
Front body line done. That was hard for me.

B. Yesterday’s metcon Rx
4+5
I didn’t have much in the tank for this one.

Mugu
Mugu
January 8, 2022 11:35 am

3.25 mile run on the treadmill

Yesterday 10 min thruster amrap
4 rounds even but with k2e

TheLonghorn
TheLonghorn
January 8, 2022 10:02 am

A. OT2M, Power Clean x 3
135-235#, up by 10 each rd

B. 4 Rds w/ 50# DBs
-200m farmer carry
-40 alt lunges
-40 single arm DB press
-30ish minutes

Mike Slagle
Mike Slagle
January 8, 2022 12:25 pm
Reply to  TheLonghorn

Good to see you longhorn! Hope you are doing well.

Candy Olkey
Candy Olkey
January 8, 2022 9:52 am

Yesterdays A. 3 rounds FR BB Split Squats x 10 @ 30X1- 55#, 75, 95 Sup Grip Strict Pull Ups – 10/11/12 Front Body Line x 15s/15/15 – weird..not even sure I was doing them correct..seemed a lot like flying superman ***note to self…start at 95# on split squats next time! B. AMRAP 10 min – RX – 3R+20 reps 10 Thrusters @ 65# 10 Bar facing Burpees 10 T2B ***All elements UB..but way too much standing around breathing. My heart and soul were clearly not into this one…should have been closer to 5 rounds C. Row 5 Rounds 1… Read more »

Heather Knapp
Heather Knapp
January 8, 2022 6:57 am

3+480m
Rowed because it’s 10 degrees out
#25 dbs (I don’t hVe matching kbs).