PERFORMANCE & FITNESS

Warm-Up.

Hip Flexor Stretch + Posterior Activation

Followed by…

Two Sets:
Kettlebell Halos x 6
Straddle Pulses x 15.10.5
Plank Shoulder Taps x 20-30

Followed by…

Four Sets (alternate sides to complete 2 sets on each):
Kettlebell Windmill x 6
Waiter Hold Kettlebell Alternating Reverse Lunges x 6

Then…

Every minute, on the minute, for 30 minutes (6 sets):
Station 1 – 100 Meter Farmer’s Carry or Sandbag Bear-Hug Carry
Station 2 – 24 Jumping Lunges
Station 3 – 20 Single-Arm Kettlebell Push Presses (10 each side)
Station 4 – 20 Goblet Squats
Station 5 – 40 Double-Unders

You should be able to complete each station in 45-50 seconds. Please adjust the repetitions or distances to ensure that you’re falling under or within that range.

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Logan Harris
Logan Harris
December 2, 2021 3:56 pm

Done Dec 1 with 70#/53# KB farmers walks, 53# push press. Good workout.

Carolina
Carolina
December 1, 2021 8:46 pm

After the first round I was mine ohhh this isn’t going to be too bad, at the end of the second one I was dying hahaha this was great!

K R
K R
December 1, 2021 4:31 am

Performed as prescribed with a training partner, and finished all 6 rounds within time limit.

Jeremy Hammock
Jeremy Hammock
November 30, 2021 4:55 pm

Threw in a 6th station with 15 ttb

Really liked this one

Dbs used were 40s

Janelle Winston
Janelle Winston
November 30, 2021 4:43 pm

Couldn’t make 100M in 1 min
I did 250 Ft. approx each round with 60# Sandbag
KB PP with 25Lb KB
goblet Squat 35lb KB

Lunges, PP, GS and DU finished within 25 – 30 sec.

Aaron Danielson
Aaron Danielson
November 30, 2021 4:38 pm

First night shift back after the baby last night. got 7 hours of sleep today. AAAND was wrecked by this 🙂

started at
35 # db walks (had to jog to make these)
lunges rx
kb pp 35#
goblet squats 35#
du rx

in the third rd of jumping lunges blew up.

Finished the rest at
75m walks
14 jumping lunges
rx kb pp
15 goblet squats
30 du

Took me to a simple happy place!

Chris
Chris
November 30, 2021 1:41 pm

Every minute, on the minute, for 20 minutes (4 sets):
Station 1 – 50 Meter Sandbag Bear-Hug Carry (100#)
Station 2 – 24 Jumping Lunges
Station 3 – 20 Single-Arm Kettlebell Push Presses (10 each side) – 20kg
Station 4 – 20 Goblet Squats – 20kg
Station 5 – 80 Single-Unders

Should have scaled down KB weight or goblet squat reps

Last edited 2 years ago by Christopher Capozzi
Anika Tipton
Anika Tipton
November 30, 2021 1:07 pm

Yesterday’s:
A. 8 sets of deadlift
3×235#
B. E4MOM – Row 500m
2:02/2:01/2:00/1:59

Ryan Wingers
Ryan Wingers
November 30, 2021 9:36 am

50# kbs

Shan
Shan
November 30, 2021 7:03 am

M55
100M was too far. 100 feet in 44 seconds
75lb sandbag
35lb KB
25 doubles

Good grunt work wod.

Al F
Al F
November 29, 2021 11:36 pm

Thanks Invictus, one that I can do single handed without many subs!!

Warmup done ✅

EMOM 6 sets
1. Farmers carry hold up and down garage for 50 secs @24kg
2. 24 JL’s
3. 20 SA PP @24kg left, 5kg right
4. 20 front racked squats @24kg
5. 80 single unders

Nice and manageable with one arm, and a good little sweat 👍 Get the prognosis on how bad my arm is today so 🤞

Last edited 2 years ago by al fraser
Mike Slagle
Mike Slagle
November 30, 2021 5:42 am
Reply to  Al F

Let us know what you hear. We need you full go to set the pace for the rest of us!

Al F
Al F
November 30, 2021 2:31 pm
Reply to  Mike Slagle

Hi Mike, complete tear of distal tendon, surgery required and could be up to 6 months before fully recovered and lifting weights again!!

Janelle Winston
Janelle Winston
November 30, 2021 2:44 pm
Reply to  Al F

Wow! Hope everything goes perfectly 🙂

Al F
Al F
November 30, 2021 9:57 pm

Thanks Janelle 👊

Mike Slagle
Mike Slagle
November 30, 2021 6:25 pm
Reply to  Al F

Sorry to hear that. Praying for a complete recovery for you.

Al F
Al F
November 30, 2021 9:57 pm
Reply to  Mike Slagle

Thanks Mike 👊

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