PERFORMANCE
Warm-Up.
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Followed by…
Two sets of:
Curtsey Lunge with Kettlebell Goblet Hold x 12 reps (6 per side)
Kettlebell Sumo Deadlift x 12-20 reps
Then…
A.
Five rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Box Step-Overs with Kettlebell (24″/20″; 24/16 kg)
24:09 kb45#
Db su 35#
Hr post165
2min 120
24:41
I workout a day behind for planning purposes so I know what equipment to bring to work. 28:20 w 70# KB for swings and step overs. Step overs done on bench instead of 24” box.
Totally forgot to post.
RX – 23:25
All round UB. Kept KB on my shoulders for step overs and switched sides every 5.
Then did 6 RNFT
5 strict PU
5 push ups
5 dips
Good work Janelle!
Thanks Mike. 😊
RX @ 24:45
Kept run pace < 8:00/mile
KB swings, 24kg, UB
24" step overs, 24kg KB (1-2 sets/round)
Did yesterdays workout:
A) 19+5
RX
A: 30:15
Went to the track today to do this workout, but there was a football game going so we ran the perimeter of the baseball field for our 400s. Not sure of the actual distance:
5RFT
Baseball field run
30 kb swings (24/16kg)
20 KB OH lunges (24/16kg)(switching arms at 10)
Luke: 21:07
Anika: 21:12 almost had him!!!
Good work Tiptons! Sprint to the finish.
rough week last workout was monday. record head up to 114F + night shifts.
Did clean work up to 155 for a few singles just to move
A. scaled box to 20″
20 kg kb
26:32
Yesterdays Started with a 5:00 Max Cal Nasal Breathing only AB – 55.1 cals ***New Nasal Breathing PR!! A. Strict Cindy AMRAP 20 min – 18 round + 11 reps 5 Strict Pull Ups – UB rounds 1-4, 3/2 rounds 5-8, 2/1/1/1 reaming rounds 10 Push Ups – UB rounds 1-4, 7/3 remaining rounds 15 Air Squats – all UB ***8 Rep Strict Cindy PR!! B. Borrowed from Sam Briggs Instagram 3 Rounds for Quality 25 MedBall AbMat sit Ups @ 10# 25 AbMat Sit Ups 60s Plank 🔥 1 min rest between rounds ***MedBall sit ups were supposed to… Read more »
33:13
Stepped up to 20 inches. All else Rx.
American KBS
Unbroken
20/10
15/10/5 x 3
Had to change it up to make up for missing equipment
5 Rnds
400 m run
30 DU
20 DB snatch @ 50 lb
21:40
Do you have to do a goblet hold on the step overs or doesn’t matter? Thanks.
Just says with KB..so you can hold it however you feel is best for you.
Adjusted cindy a bit.
30 min
400m run + 5 rounds of cindy.
Total: 1600m runs and 18 rounds + 15
A 400m run before each 5 rounds of Cindy sounds absolutely BRUTAL! You killed it though Mike…outstanding!!!
Subbed 50 double-unders for run bc I’m on dad duty and can’t leave the house.
22:25