PERFORMANCE
Warm-Up.
Two sets of:
Kettlebell Suitcase Deadlift x 5, right side
Kettlebell Suitcase Carry x 50 feet, right side
Kettlebell Suitcase Deadlift x 5, left side
Kettlebell Suitcase Carry x 50 feet, left side
Followed by…
Two sets of:
Assault Bike x 60 seconds
Kettlebell Sumo Deadlift x 12-20 reps
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 3 reps @ 75% of 1-RM
B.
Four rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
200#
14:35 (45lbs) pe60
A. Deadlifts based off of 425
Sets of 3 at 315
B. Done as 500m row and 20 80 kb swings
10:46
C. 10 min ab work
Have a great weekend friends!
A. Deadlift x3 (based off 240#) – all at 180#
***Superset with Ab exercises x 20 reps each
B. 4 Rounds for time – 14:14
22 Cal AB – 1;59 / 2:09 / 2:16 / 2:20
30 KBS @ 16kg – American swings all UB
***Still no running..hip pain! AB cals were pretty comparable to what my run times would have been..happy with that.
A. All sets done at 205#
B. 12:13
1 ) 4×3 130kg
4×3 140kg
2) 16.27
A. EMOM for 10′
5 Strict Pull Ups
B. Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 25/18 Calories of Assault Bike (25,25,25,23,25)
Station 2 – 15 Burpee Box Jump-Overs (24,″/20″) (15,15,13,13,12)
Station 3 – 200 Meter Run,
Station 4 – 20 Single-Arm ,DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)
*Had to take a 1-minute break between rounds 3-4. Fun to watch the wheels fall off a bit.
C. 3 rds. NFT
15 GHD
15 Wide Push Ups
Have a great long weekend everyone!!!
Deads at 225
WOD. Subbed Russian kb swings
All unbroken
14:28
A: 4sets of 3×235#
4sets of 3×240#
B: 12:23 RX
B. 13:24 rx
Amazing workout today, love being reminded how much I need to work on running. A. (Working off 550ish? I have no idea what my 1RM is…DL bar loads 525 safely) 405#x3 for all 8 rounds B. 17:01 UB KB 24 kg *Had to find my box key in the middle so I didn’t get potentially locked out, so maybe 16:35 in reality* C. Invictus Core WoD 3 this week D. Invictus Gymnastics WoD 3 this week *Seriously though, Open is 6 months out…three weeks in and I’m already seeing improvements in the bodyweight ninja stuff. Check the programming out, treat… Read more »