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
Alternating Plank to Pike Toe Taps x 20 reps
100 meter run
Rest as needed
Then…
A.
Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run or 25/18 Calories of Assault Bike
15 Dumbbell Thrusters (50/35 lb DBs)
15 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)
400 Meter Run or 25/18 Calories of Assault Bike
15 Devil’s Presses (50/35 lb DBs)
B.
OPTIONAL – Hunter’s Booty Finisher
Three sets of:
Banded March x 3 minutes
Rest 10 seconds
Barbell Glute Bridges x 60 seconds (Light Weight)
immediately followed by….
Barbell Glute Bridge Hold x 20 seconds
Rest 1-2 minutes
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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:
60 Second Run/Bike/Row
15 Second Single Leg Hop Right
15 Second Single Leg Hop Left
30 Seconds of Russian Baby Makers
30 Seconds of Alternating Cossack Squats
100 Meter Overhead Carry Each Arm
Complete as many rounds and reps as possible in 5 minutes of:
50 Double-Unders
10 Alternating Single-Arm Dumbbell Devil’s Press
10 Single-Arm Thrusters (Right side)
10 Single-Arm Thrusters (Left side)
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 Single-Arm Overhead Dumbbell Lunges (Right Arm)
10 Single-Arm Overhead Dumbbell Lunges (Left Arm)
30 Sit-Ups
Rest 2 minutes, and then repeat both portions again. This workout will take 26 minutes to complete once you start the clock on the first 5-minute AMRAP.
Done at home
Use 21.5 kgs dumbbell in all metcone
25/18 Calories of Assault Bike
15 Dumbbell Thrusters (50/35 lb DBs)
15 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)
25/18 Calories of Assault Bike
15 Devil’s Presses (50/35 lb DBs)
Subbed Burpees for Devil’s Press (because Injury lol). Used 10lb DBs.
Score: 2+31
Changed this up. Mostly because it’s HSW Sunday and I won’t do a DB Thruster if there is any way to avoid it.
400 M Run
30′ HSW
15 DB DL (25#’s)
400 M Run
15 Devil’s press (25’s)
Got 3 + 50 Meters.
Still very challenging!
B. Did some low ring, MU box stuff…. I need a muscle up program. Got to get these before the Open comes around AGAIN.
Paying for all those thanksgiving cookies I ate yesterday. WOD was a slog. Devil’s presses were the actual devil.
A. 2 rounds + 15 @ 25lb DB. Thrusters and lunges UB. Devils press done almost as doubles ?
B. Did one round and then couldn’t face marching again for another 6 minutes. 105lb BB.
Strength
10 minute EMOM – 95# strict press x 5
10 minute E2MO2M – 35# weighted pull up x. 5
Both felt good. Can up weight to 105# / 40#
WOD
2 rounds and 32 reps @ 35#
1 round = 47 reps
Thrusters in 10/5 – solid pace
Warm Up complete with 3 min nasal breathing run on TM A. AMRAP 25 min – 2 rounds + 48 reps 18 cal AB – 1:44/1:56/2:13 15 DB thrusters @ 35# DBs – 7/5/3 all rounds 15 FC walking lunges @ 35# DBs – all UB 400m Run on TM – 2:18/2:18 16 Alt DB Snatches @ 35# DB – all UB B. 2 Rounds for Quality (Hunter’s Booty Finisher Modified) 3 min Banded March BB Glute Bridge x 60s @ 135# BB Glute Bridge Hold x 20s @ 135# Leg Press x 10 @ 375# BSS x 8 @… Read more »