Dynamic Mobility, Activation and Warm-Up
Spend 2 minutes with the Thoracic Rotation Mobility Test
Spend 4 minutes rolling out the lats and retest.
Hamstring Pulse x 30 seconds per side
Cat/Cows x 15 reps
and finish with …
KB Complex (please use a light KB)
Around the Worlds x 10 reps each direction
Goat Baggers x 10 reps
Single Arm KB Swing x 10 reps + Single Arm Press x 5 reps
KB Swings x 10 reps
Gymnastics Skills & Drills
Every 90 seconds, for 3 minutes, complete (2 sets):
Nose-to-Wall Handstand Hold x 60 seconds
(55+: 45 seconds)
and then …
Every minute, on the minute, for 5 minutes:
Downward Dog Handstand Push-Up x 3 reps
and then …
Every minute, on the minute, for 10 minutes, complete (5 sets):
Interval 1 – Stationary Dips x 6-8 reps @ 2111
Interval 2 – Double-Under or Single-Under Practice x 30 seconds
Check out this video to work on double-unders
Deadlift Progressions
Five sets of:
Pause Deadlift x 5 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel but don’t go above 80%)
Rest 2-3 minutes
Conditioning
35-54:
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 20 Wall Ball Shots (20′ lbs to 10′ target/14 lbs to 9′ target)
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)
55+:
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 15/10 Calories of Assault Bike
Station 2 – 20 Wall Ball Shots (20/10′ lbs to 9′ target)
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (35/20 lbs – 10 steps each side)
Gymnastics- done
Deadlift – 60,70,75,80,80kg
Conditioning- 3rnds
HSW practice
Gymnastics – HS Hold 35s & 35s
Deadlift – 315-335-345-345-345
Conditioning – Pulled Cals back to 18 on the bike, rest as per, tough EMOM
Did Thursday, took rest day Wednesday. DMA done. A) Skipped the handstand hold portion, still trying to rest shoulders. Did Downward Dog HS Pushups, think I may need to move my feet closer to my hands. I will have to video next time, can never tell until you watch. 5 Sets: 6 Stationary Dips, triceps were tight today Double Unders were good today, think I got over 30 reps unbroken on all rounds, pretty sure around 40 on one of the earlier rounds. I didn’t count all of them coz I loose focus when I try to count. B) Pause… Read more »
DMA
A. DONE
B. DL PAUSE X 5 = 295/315/335/355/375
C. Conditioning piece was a mess. Lightning storm turned 200 run into 250 row plus busy gym had to move equipment during 30 minutes. Ended up doing 4 rounds plus assault bike in 30 minutes. Was still a good workout!
Oh scary Richard!
1. Gymnastic program
2. Deadlift 120 kg
3. Conditioning
All rounds and sets did 0:40 -0:50 interval
Great job keeping the work to under 60 seconds!
Deadlift up to 73 kg.
Conditioning: That was spicy. Last two rounds I had to cut the AB calories down to 13 and 12. My engine was sputtering.
Great job Kelly!
Thank you. It was my birthday yesterday so I had a friend do it with me. I think I would have stopped and ate cake if I didn’t have someone to chase.
Deadlift 195-235
30Min Done
Dynamic Mobility, Activation and Warm-Up—Done
Deadlift Progressions-230/270/300/315/330
Conditioning:Kept a good pace at about 30 seconds on AB. Wall balls unbroken on each round and done within 30 seconds. 200m run in about 50 seconds each round. Walking lunges surprisingly were not bad.
Off to London tomorrow, will try to work out in a couple gyms while I am there.
Have a great time in London!
Thanks. Looking forward to it. If anyone on here knows of a good box to train at it would be appreciated!?
DMA & warm-up done Gymnastics – done (EMOM 10 – did 6 dips and was able to get UB sets of 50 DUs each round!) Pause DLs – only did 3 sets today – 145/155/160# Conditioning (35-54) done Rx. This was my dream workout, literally! If I could pick 4 things for a WOD, those 4 would be it! AB – all in 0:55-1:00 WB – all UB in 0:40-0:45 200m Runs – all in 0:50 DB walking lunges – all in 0:50 I’m doing a M/F partner masters comp this weekend. Yesterday went over the WODs with my partner,… Read more »
Fun!!! You could a training session today that involves some of the movements for the comp but keep the intensity low and avoid doing too much of any movements that may cause tearing on your hands.
Have so much fun!
All gymnastics done
Deadlift 85/105/125/125. Started low to figure it out as I missed last week’s.
EMOM – oh my!!! That was a challenge.
Bike 10 cals
Wall ball 15 with 14# ball
200 m run in about :50 to :55
Lunge.did as many as I could in 1 minute with 30# DB. This was a HUGE frustration for me in the open as I had to scale this one in March so I’m going to keep working up until I can get those lunges with 35#.
Great job Kristin!
A. 50 seconds first one 30 for second attempt
Hspu were easy
8 tempo dips
30 UB du pretty easy for both
B
DL 305,325,335,345,355
Workout used a 60lb dB didn’t have a 55 (didn’t feel like taping a 50 with 2.5
Did everything in :45-1:00
Had to sub 250m row for run because of the sky opening up with rain , thunder and lightening. It was also 95 degrees in gym 🙁 m
That is HOT!!!
I have a partner comp Saturday outside, it’s supposed to be 98 in NJ that day so I figured this would be good practice for that. its amazing how the heart rate raises more because of the heat avg bpm was up 10
How fun! Just make sure you are hydrating well all week and have salt tabs with you to replenish throughout the day!
DMAW ✅
Gymnastics ✅
Deadlifts: 185/195/205/215/225 ?
Conditioning: omg this got hard! ?
Bike 15/15/15/14/13, :15 rest. Wbs in 8/7/5, :35 rest. Run in :55ish. OWL had about :40 rest.
MU practice afterwords. ?
Just killing those deadlifts!!
Thank you! Video tomorrow – left my phone at the box! LOL.
Dma) done
Gymnastics skill work:
Done
Dubs: 40(3trips),55(1trip),57(ub),50(1trip),57(ub)
Deadlift progression:
275,295,315,335,335
Conditioning :
Done
Awesome job Josh!
A. Done
B. DLs. 175,185,195,195,205
C. Went with a 20lb wall ball to 9ft. Stayed unbroken but the last two rounds of the whole workout got rough. Made everything in times as prescribed. Even ran- foot was ok… Good one for sure!
Oh you crushed it today!!!!!!!! Great job! So happy the foot was okay!
A. Gymnastics done
B. Deadlift pauses 145/155/155/165/175
C. 30 min emom
1- 10 cal ab
2-10-70# D ball squats, 5 right side/5 left
3-200 m run
4- 20-# dB oh lunges
Awesome job Karen! Fun with the D Ball Squats!
DMA – done
Gymnastics Skills & Drills – done (subbed dips on rings for stationary) – UB sets of 5
Deadlift Progressions – 205 – 215 – 225 – 235 – 245 (76%)
Conditioning – subbed ski erg for assault bike; UB on WBS, Lunges felt good (5 rounds was enough!)
*video of deadlifts on FB
Great job Barry!!!
DMA done
Gymnastics done
6 ring dips
35-40 du
Deadlifts 65, 70, 72.5, 75, 80 kg x5
5 rounds AB 12,12,10,10,10 rest unbroken
Good job Karen!
60/5’9”/165
Warm up and mobility – done
A. Gymnastics done. Struggled with the downward dog HSPU. Wrist/forearm/elbow acting up and could not push out of the bottom. Time for a needling appt.
B. 185, 205, 215, 225, 225
C. Done. Unbroken wall balls. Heat and humidity were bad.
Glad you are prioritizing bodywork!
DMAWU) done
Gymnastics) done
Deadlifts) 265#,275,280,285,290
Metcon) done (15-19 cals/rd AB, otherwise RX for 35-54)
Sweatfest.
DMA done
A. Gymnx drills done
B. Pause DL 175/190/200/210/220
C. Done
Station 1–did 12 cal on echo. Had 30-35s rest
Station 2– all WBs UB. Had 45+sec rest
Station 3–took just under 50s but not sure about distance
Station 4–had about 40-45s rest
Not as bad as I had imagined given the heat index
Way to crush it Vivian!!
Nice work!