PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 60 seconds
Kettlebell Sumo Deadlift x 12-20 reps
Followed by…
Two sets of:
“Depth Drop Warm-up”
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Then…
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Tall Box Jumps x 6 reps
(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
10 Power Cleans (95/65 lbs)
20 Front-Racked Alternating Reverse Lunges (95/65 lbs)
3 + 6 RX
110kg dl x 6×4
15 cal Row, and 45 kg BB, 3RDS + 3PC
ouch in 100F!!!
Loving the programming!!!
Did yesterday’s workout today…
A. Clean + Jerk – 125/135/145/150/155/160/165/175/185/190/195
B. 2 + 56 Rx
Working on getting back into shape, every day is humbling!
M- 56yo 87kg-172cm
WaRm up Rx
A. 3 Sets
Deadlift x 8 @ 20X1 – 100kg/110kg/115kg
Tall Box Jumps x 6 – 24’, 24″, 24″
ABmat sit ups x 20 during the 3 min rest
B. AMRAP 10 min – 3 rounds + 10 cal
15 Cal Concept 2 rower-
10 Power Cleans @ 40kg all rounds
20 Alt Rev Lunges @ 40kg BB
Still easing back into both plyometric and metcon.
Enjoying the misery.????
Tuesdays hyrox workout
29:17
This was a fun workout on a cool august evening.
He says “fun” like he enjoyed that…it’s NOT mowing the lawn Mike…???? but you did freaking OUTSTANDING!!!!!
A. 3 Sets
Deadlift x 8 @ 20X1 – 155#, 175, 195
Tall Box Jumps x 6 – 20″, 24″, 24″
GHD sit ups x 25 during the 3 min rest
B. AMRAP 10 min – 3 rounds + 10 cal + 4 PC
10 Cal AB – 51s, 1:00, 1:00, 57s
10 Power Cleans @ 65# – 9/1 all rounds
20 FR Alt Rev Lunges @ 65# – all UB
***9 More reps than in May 2020
C. Lawn Mowing – YAY..first time in almost a month..it’s been a VERY dry summer in NY!!
Good work! I have the opposite reaction to mowing day. That is not my favorite task!
Haha..if I could mow the lawn every day I would! I should have been a professional lawn mower girl …not a landscaper…I hate flowers!!!!!!
Taking it easy as I work my way back into this…
A) 3x 8 DL 185 215 245
Box jump 34, 36, 38
B) 2 + 37 rX
Damn good work for taking it easy Steven!
M 50-54
A. Deadlift, 6×225
Box; 30”
B. Rx, 2+7 cals
A.
Worst lift… DL….
3×6 dl 265 295 315
3×6 box jumps 30”
B.
10 min amrap
15 cal row
10 power clean 95lbs
20 front rack alt reverse lunges
3+15
Legs gone! Good one!
A. 8-8-7 reps deadlift @80% of 1RM and 6-6-6 reps tall box jump #90cm
B. Rx 3 rounds + 15cals bike + 5 power cleans
A) 105# x 8
B) RX
2 rounds + 20 reps
Post partum come back! ???? 7 weeks pp
Welcome Back Kaley…great work today! Hope the little one is doing well!
Way to go and congratulations on the little one!
A. Deadlifts w/ high box jumps
365 x 8, 6 box jumps @ 30″
385 x 8, 6 box jumps @ 32.5″
405 x 8, 6 box jumps @ 35″
B. 3 rounds + 11 cal AB
(Accidentally did front lunges rather than reverse lunges with the 95#????)
Very happy with the deadlifts; they felt great today. I’ve never tested high box jumps before, so I started moderate and slowly increased.
Beast!
Those DLs ???? ???? !!! I’m not sure doing front lunges vs reverse lunges would be any different for me (I’m quad dominant)..are they different for you?
A. 275 for 8 all 3 sets
33/35/37”
B. 3+28
W/ Echo Bike
Luke kickin A$$ on that metcon…outstanding!!!
Do at 165
WOD
Subbed row and 65lbS
11:18
A1. 315×8/345×8/365×8
A2. 37″x6/37″x6/37″x8 (just wanted a couple more jumps)
B. Rx – Echo Bike
3 rounds + 15 cals + 10 PC + 1 Lunge
Good luck today everyone, it’s a solid one!
Skipped A, some time constraints this morning.
B) 3 rounds even. Legs were not cooperating this morning. Not best effort.
A. 3 rounds @ 225×8
B. RX’d (Echo bike)
2 rounds + 15 calories + 10 power cleans