Warm-Up.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Then…
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Kettlebell Swings (32/24 kg)
20 Box Jump-Overs (24″/20″)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
Did with hubby
8 + 16 KBS – hubby rowed 500, I ran on the TM as AK is now under snow.
Felt good and like we could have kept going. Which is a good feeling. ???
Rx: completed with my wife.
8+7 kbs
This is a fun one. Last time, we completed 7 rounds and change. We pushed hard during our work sections and kept that pace all the way through.
My runs were 1:45 or less
Kbs: 60 lb and UB
Box jumps 27” box
Great work Mike! It’s always fun to beat an old time.
A day of make up work from Wed & Thurs WU – 10 min AB – Nasal breathing A. Bench Press x 1 @ 20X0 – 110#, 115, 120, 125, 130, 135, 140, 145(f) ***these went very well and felt GREAT B. Power Clean x 1 – 75#, 80, 85, 90, 95, 100, 105, 110 ***stayed on the light side*** C. AMRAP 15 min – 8 Rounds + 6 Reps 3 Single DB Power clean & Jerk right arm 6 DB OH Alt Rev Lunges 3 Single DB Power clean & jerk left arm 6 DB OH Alt Rev Lunges… Read more »
Impressive work on the bench!! I like the amrap you put together too.
Conditioning work( home/w Kylah 3 yr old niece) A, 5 rds FT 10 pushups 20 situps 30 Air Squats Results: 6:02 /Kylah 7:03 (scaled) ? Love this little starter to get moving, and Kylah can do with me. B. Chipper (FT) 1000 m row 75 situps 50 Hang Cleans (95) 25 pushups Results: 7:20 / Kylah we didnt time. just playing This one was really good, moved well and delibrately. Kylah moved the PvC pipe well following her Dadoo. ? C. Chipper 30-20-10 KBs (75) Cal Row Results: 6:35 Lost my training partner? She was pooped. went to town with… Read more »
Well done! That looks like a great day of training.