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.
Done Dec 1 with 70#/53# KB farmers walks, 53# push press. Good workout.
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!
Performed as prescribed with a training partner, and finished all 6 rounds within time limit.
Threw in a 6th station with 15 ttb
Really liked this one
Dbs used were 40s
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.
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!
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
Yesterday’s:
A. 8 sets of deadlift
3×235#
B. E4MOM – Row 500m
2:02/2:01/2:00/1:59
50# kbs
M55
100M was too far. 100 feet in 44 seconds
75lb sandbag
35lb KB
25 doubles
Good grunt work wod.
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 🤞
Let us know what you hear. We need you full go to set the pace for the rest of us!
Hi Mike, complete tear of distal tendon, surgery required and could be up to 6 months before fully recovered and lifting weights again!!
Wow! Hope everything goes perfectly 🙂
Thanks Janelle 👊
Sorry to hear that. Praying for a complete recovery for you.
Thanks Mike 👊