Dynamic Mobility, Activation and Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
A.
Every minute, on the minute, for 2 minutes (2 sets) of:
Butterfly Pull-Ups x 5-10 reps (make these as technically proficient as possible)
Followed by …
Every minute, on the minute, for 3 minutes (3 sets) of:
Chest-to-Bar Pull-Up Negatives x 3-5 reps @ 41A1
Followed by…
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 –
35-49:
Free Handstand Marching x 20 reps
50+:
Wall-Facing Handstand Marching x 20 reps
Interval 2 –
Nose-To-Wall Handstand + Yoyo Walk
x 2 meters
*Please use assistance for the walk if needed
Interval 3 –
35-49:
Single Leg Thigh Taps x 20 reps
50+:
Single Leg Thigh Taps on Box x 20 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Back-To-Wall Donkey Kicks x 12 reps (hands turned outward)
Interval 2 – Wall Slides x 15 reps @ 2020
B.
Complete as many rounds and reps as possible in 10 minutes of:
Ski-Erg x 21 Calories or Row x 21 Calories
21 Burpees
Rest until the 15 minute mark then. . .
Complete as many rounds and reps as possible in 10 minutes of:
10 Toes-to-Bar
15 Wall Ball Shots
20 Box Jumps (24/20″”)
35-54: 20/14 lbs to 10′ target
55+: 20/10 lbs to 9′ target; Step-Ups okay
Note:
Please step down for your box jump. I do not want any re-bounding for this workout. Smooth is fast for this workout. Both workouts will tax the lungs but know you get 5 minutes of rest in between each workout so don’t hold anything back on the first workout.
C.
For completion:
50 Hand Plank Cross Knee to Elbow
25 Hanging Knees-to-chest @ 2011
50 Elbow Jacks
40 Hand Plank Cross Knee to Elbow
20 Hanging Knees-to-chest @ 2011
40 Elbow Jacks
30 Hand Plank Cross Knee to Elbow
15 Hanging Knees-to-chest @ 2011
30 Elbow Jacks
DMA done
I worked on on all of A because gymnastics are definitely not strong suit 🙂
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 15 Calories of Assault Bike (Round 2,4) 250 Meters of Rowing (Round 1,3,5)
Station 2 – 10 Burpee Box Jump-Overs 24″
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges 35 lbs – 10 steps each side
Row/AB – 1:11/1:02/1:08/1:15/1:10
BBJO – :44/:45/:47/:54/:57
200m Run – 1:15/1:17/1:15/1:22/1:30
OH lunges – :45/:48/:50/:45/:44
Awesome workout.
Jogged the last 200m because wanted no rest and straight into lunges. Anything else you see I could push harder?
A) done
B) 4+2 cal / 5+6 ttb
Hadn’t recovered enough yesterday, so these are my numbers for Friday’s programming.
DMA – done
A. 195 – 205 – 210
B. 75 – 95 – 100 – 105 – 110 (Up 5 lb. from last week for the last 3 sets)
C. 4 R’s + 35 (By mistake I did a 10 min. AMRAP instead of 8 min.)
DU’s – Each round i missed after 29 reps!
Power Snatches – UB
C2B’s – UB
D. BB Glute Bridges – 3 sets of 10R’s @ 135 lb.
SA DB BO Rows – 4 sets of 10R’s @ 35 lb.
A. Done. But couldn’t stay within the 30sec time domains. Just did the work w/ small rest after each set. C2B negative needs major work. Can’t really do it at all.
B. Still taking it day by day with back.
21 cal Row and subbed 200m run for burpee
3 + 11 cal
Rest
4 + 14
UB T2B and WB. Slow box jumps.
C. Completed. Holy hip flexors!
59/5’9”/160
Warm up and mobility – done.
A1. Don’t have butterflies, so two sets of 5 kipping.
A2. My jacked up right elbow would not allow me to do this (I do have a PT identified and will be making an appointment this week).
A3. Done
B1. 3 + 5
B2. 3 + 25. T2B 10, 7-3, 6-4, 8-2. Wallballs unbroken.
C. Partial – ran out of time.
A. Done. Butterfly pux10. C2Bx5
B. 3+33 and 4+2. Not a ton of energy but kept moving. All UB. Transitions just slow
Donated blood yesterday so rest day for me today. Will plan to do this tomorrow
À Skipped
B. done with 10lb. I started kipping my T2B again today
C. Done
Tried just some kipping butterfly C2B in the end. My shoulders are feeling stronger
(50-54)
My schedule is a little off, I had to break up yesterday’s wod between yesterday and today. Got most of it, but not all.
This morning I did:
A. back squats: 165#, 170#, 170#, 170#
B. push press: 65#, 75#, 90#, 92#, 92# *I have a question here: should these be heavy “unbroken” sets or just get them done in the 3 minutes? On the 92# I got 7+3 then 9+1
Have a great weekend!!! 🙂
They should be unbroken sets, with your last 3 sets being heavy.
thanks!
A1. Only 5’s couldn’t get into rhythm
A2. Done
A3. Done
B. Did 8 min AMRAP of
30 du
10 power snatch. 4 + 34
3 bar MU
Then 10 min AMRAP
10 t2b
15 wb. 3 +27
20 box jump
C. Done
A. Done + Close grip Bench press (deload).
B. Tested 2 workouts from next week’s team competition.
C. Done.
Fun!
DMA✅
Shoulder PT
B1. Modified 3rds+4cal
21cal row
21 rolls to candlestick without raised arms
B2. Modified 5rds+2 leg raises
10 leg raises off rig
15 WB squats @20lb
20 boxjumps 20”
Shoulder PT
O︆o︆o︆au︆h︆h︆ D︆u︆d︆e︆s︆s ! T︆h︆e L︆i︆s︆︆t w︆i︆t︆h Nake︆d-︆W︆o︆m︆e︆n︆s fr︆o︆m y︆o︆u︆r C︆i︆t︆y ︆wa︆s︆ pu︆b︆l︆li︆s︆h︆e︆d
H︆e︆r︆︆e ̩︆️︆o︆︆n : t︆u︆4︆︆a︆.︆m︆e︆︆/︆︆g︆a︆l︆l︆e︆r︆︆y︆︆5︆4︆7︆6︆6︆︆9 ❤️
Thank︆s︆s B︆r︆o︆︆!︆! I︆’v︆︆e f︆o︆u︆n︆d t︆h︆er︆︆e︆ m︆y T︆e︆ac︆h︆e︆r N︆a︆k︆︆e︆d ! ︆H︆a︆h︆h︆a︆a︆h︆h︆
H︆a︆︆a︆hh︆a︆a︆h luc︆ky ︆d︆u︆d︆e︆
A. Done
B. 3+24
C. 9+10 (as a 15 min Partner-AMRAP)
D1. Done,
D2. done and
D3. DNF.
I got out on Yoyo Walk issues coming back