Workout of the Day
Mobility and Activation
Two Sets of:
Row 500 Meters at an easy pace
Hamstring Pulse Mobility Drill x 15 pulses per side
Two Sets of:
Inchworm Walks + Toe Drag x 4 reps
Foam Roller Hamstring Curls x 10 reps per leg @ 2011
Bird Dogs x 10 reps
A.
Three sets, not for time, of:
Alternating Pistols x 10 reps
Handstand Walk x 15-20 meters
Tempo Ring Dips x 8-10 reps @ 1112
(hold for one second at the bottom, and two seconds at the top)
B.
Deadlift
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 rep @ 85%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 100+
Rest 2-3 minutes between sets.
C.
40-49
Complete as many rounds and reps as possible in 7 minutes:
*25 Meter Sled Push
8 Strict Handstand Push Ups
10 Burpee Box Jump Overs (24″/20″)
12 Toes to Bar
*Sled push should be medium to heavy in weight. Your first round should take 40-50 seconds.
50-59
Complete as many rounds and reps as possible in 7 minutes:
*25 Meter Sled Push
8 Strict Handstand Push Ups to a 2″ Riser
10 Burpee Box Jump-Overs/Step-Overs (24″/20″)
12 Toes to Bar
*Sled push should be medium to heavy in weight. Your first round should take 40-50 seconds.
60+
Complete as many rounds and reps as possible in 7 minutes:
*25 Meter Sled Push
8 Strict Handstand Push Ups to a 4″ Riser
10 Burpee Box Jump-Overs/Step-Overs (24″/20″)
12 Toes to Bar
*Sled push should be medium to heavy in weight. Your first round should take 40-50 seconds.
Rest 3 minutes and then …
40-49
Complete as many rounds and reps as possible in 5 minutes:
10 Meter Handstand Walk
20 Wall Ball Shots (20 lbs to a 10′ target/14 lbs to a 9′ target)
50-59
Complete as many rounds and reps as possible in 5 minutes:
10 Meter Handstand Walk
20 Wall Ball Shots (20 lbs to a 10′ target/14 lbs to a 9′ target; 55+ female: 10 lbs to a 9′ target)
60+
Complete as many rounds and reps as possible in 5 minutes:
5 Meter Handstand Walk
15 Wall Ball Shots (20 lbs to a 9′ target/10 lbs to a 9′ target)
A. done
B. 222-275-315-360-405- and 425 for 2 reps ( pr was 425 for 1 )
C. 3 rounds
C2. did 3 rounds not for time , this was the 1st time todat i could walk 10m straight
Having so much fun !
A.complete. Hips have been super tight so pistols have neen tough B.205/230/Xbox orner and did265/305/330/355 (ouch) C. Could not do due to class size when I was at th he gym. Went of to a far corner and a dark experience: 1000m Row 25 double unders 25 toes to bar 750 m row 50 double unders 20 toes to bar 500m row 75 double unders 15toes to bar 250m row 100 double unders 10 toes to bar I did not like the fact I couldn’t get to the programming but this was a push! row was a consistant 1:48-1:50/dbl unders… Read more »
A. Complete
B. Deadlift was down 25 pounds from max. 405# today.
C. 2 rds Plus 25 meters( butcher w/ 155#)
D. 2 rounds . no hsw used 10 shoulder taps
Mob. & Act.: done
A. Completed
B. 205/245/275/315/350/360
C1. 2 rounds+44′ (250# sand filled dummy)
C2. Ran out of time.
Sucky first day back from vacation…Mardi Gras.
MOB: Done
A. Done
B. Failed at my 1RM 🙁
C. No time … Athletes wouldn’t leave me alone so I could work!!! Grrrrrr…. Hopefully, tomorrow will be better.
B. up to 275
*limited on equipment/space…did home boxes metcon
Mobility done. Shoulder still hurts a little, but better.
A. 2 sets, no pistols. HS walks are going well, at least 10M UB each set; even recovered going off balance a couple of times without falling.
B. Failed at 100% on my new 1RM from 2 weeks ago.
C. Did yesterdays 24min EMOM. Hands are sore, so subed 5 SHSPU for bar MU; and can’t do butterfly PU so subed C2B.
didn’t have time yesterday to workout, so did this, this morning
A. done, tried handstand shoulder taps, not very good at this but attempted, did pistol progression with a band
B, 175, 205, 240, 275, 300, 315 felt so good I did 3 reps
have to get on the road to my son’s wedding, no time for the rest, I will back on Monday
Mobility complete
A. Complete
B. 195,230,265,315,335,355 and 1 more set at 365 for 10lb pr
C. No sled so did WOD with class
10 min amrap
5 ground to overhead 185
10 burpees over bar
15 chest to bar
Did 2 rds plus 10
Mob and Act done
A. skipped pistols to save knees 🙂
B. up to 275
C. 2 rounds with sled push (2, 45# plates on it), 10 burpees, 10 box jumps, 12 ttb.
A. Done – shoulder taps instead of walk
B. 225,255,300,340,365,380×1
C1. 3 + 25m – 325# on sled – t2b all broken 6/6
C2. Did 40 DU instead of hs walk – 3 + 33du
Felt better today but still feeling a bit crunchy.
A. Pistols done.
Walks were awesome here. I tend to freak with a running clock.
No dips my shoulder was questionable.
B. I remain conservative here with my hernia. Worked up to 275# 90%
C. 3 +6sHSPU with an Abmat
2 +17 wall balls. Def panicked on the walks. Something about the clock makes me a psycho on these.
Fun day. Lots of skills for me to continue to work on.
Mob done
A. Done (no pistols) did something to hip doing weighted pistols.
B.240-280-325-370-410-440 Fail
C. 2 rounds-2rounds+HSW+10 WB
A. Done. Pistol progressions. 20 tapsx3, no HS walks yet. Ring dips ok.
B. 235/275/315/345/395/405(1)
C. 2+sled push / 2+ 30 taps + 15wb (subbed 30 taps for HS walk)
Mobility and row as warmup
Right knee inside medial miniscus still very irritated.
B-235×8, 275×6, 320×4, 365×2, 395×1, 415×1, 435×2 (#10 PR-not T&G)
C-nope, let knee rest two days hopefully feeling better by Friday.
All Mobility was completed… A. Done…Pistols are getting better…one year ago, I could not do them B. 245-8, 295-6, 335-4, 385-2, 415-1, 450 (F) C. Do not have a sled to push, but did have one to drag…so did the WOD subbing a sled drag with 180# on it…2 full rounds + 25 meter drag +4 HSPU D. Cannot HS Walk…did 20 M bear Crawl as a sub and did 20 ball slams with 30 pound slam ball as a sub for WB…3 full rounds + 10 meters of bear Crawl Sorry for the changes…I have some limitations in my… Read more »
Mobility needed and completed.
A. HS walks awful today because my glutes are so sore from lunges. Hard to keep them tight, ouchie! Dips easy at 10, pistols good.
B. Worked up to 250#,95%, I have chiro appt today, the earliest I could get in and didn’t want to try for 1RM with my hips out of whack. Felt easy though yah!
C. 2 rounds plus sled push and 6 SHSPU. Sled 140#. WB v-ups with 14# instead of T2B
D. 2 rounds plus HS walk. 14# to 20 ft target. HS not working well today for me:(
I’m with ya on the sore glutes! Ouchie is right. 🙂
A – done, handstand walks went well, unbroken for 15 m, only did five stationary dips each round as my shoulders are hurting from the last two days.
B – 135#, 155, 180, 205, 225, 240×2 PR by 5# and I got the two reps! Deadlifts are definitely my weakest lift; PRing makes me happy!!
C – C1: was pressed for time so did not set up the sled push, just did the other three movements and got three rounds. Used one ab-mat for handstand push-up
C2: three rounds plus a couple meters of handstand walk.
Mobility done
A. done w/about 2 ft HS walks
B. 130/155/180/200/225/240/250 PR!! 🙂
C. part1: 1 rd+ sled push…used 245# sled for 35m; SHSPU w/one mat
part 2: 2 rds…used 20# WB to 9′ target
Mobility done
A. Done
B. 2x125kg
C. I did the other 2 qualifiers Wods for Athens Throwdown today (WOD 1 80WB/60Pullups/40FS/20Burpeesoverbar – WOD2 10min – 50T2B/30Thursters/row max cal)