Dynamic Mobility, Activation and Warm-Up
One set of:
Twisted Cross Stretch x 60 seconds per side
and then . . .
and then …
Bicep Curls x 5 reps
Bicep Curls with nuetral grip x 5 reps
Overhead Lateral Raise x 5 reps
Overhead Nuetral Grip Raise x 5 reps
A.
Five sets of:
Strict Press x 2-3 reps @ 85%
Rest 2-3 minutes
B.
For time:
Run 1 Mile
50 KB Swings (eye level)
Row 1000 Meters
35-54:
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24/16 kg
55+: 16/12 kg
(50-54)
Forgot to post this yesterday!
A. 70#
B. 16:54
Loved this workout!!!
A. 175x2x5 sets
B. 14:10 8ish mile, kB ub, 3:50 row
A. 5×3 strict press at 145#
Then did class workout:
Teams of 2: AMRAP 24 min
400m run
60 Push Press (115#)
40 Bar Facing Burpees
60 Alternating Box Jump Overs (24″)
2 rounds + run + 60 push press
Just joined a couple of days ago, first post. 61yo, 5’6″, 185
Today:
Completed stretches
5 sets – 3reps @ 45# strict presses
For Time:
Subbed 1 mi assault bike for 1 mi. run
50 kbs @ 16 kilos
1000 meter row
13:15
Delayed entry: Took Tues/Wed off – chiro appt. on Wed. Thurs – did back exercises prescribed by chiropractor for my rib, then class WOD 3RFT – 800m run – 30 cal row – 30 alternating DB snatches (35#) – I sub’d 30 KB SDHPs @ 20kg 23:41 Fri 4.5 mile easy run (about 43:30) Today Didn’t want to do today’s WOD (it’s something I can do even w/ my current restrictions, but just ran/rowed last couple of days, so will do this sometime next week when I can’t do that day’s WOD) Instead did a modified version of Wednesday’s EMOM… Read more »
DMA Done
A. 60kg
B. Subbed run with 6min hard spin bike, with 24kg all unbroken – 11:40
@ Nichole – my left VMO is back to normal today 🙂
A)130#(5)x2
B)I was challenged by our members to complete/attempt our conditioning from yesterday as no one completed it as prescribed.
The workout was every 3:00 for 21:00 complete
400M Run
X12 T2B
I am happy to report that I completed all rounds between 2:05 and 2:41
Rested 10 minutes then completed our conditioning
13:27
My legs did not feel like running a mile but I was able to complete the mile in 7:01.
I did not really go super hard today.
8.30 run on treadmill
50 kb UB 1.10 (by clock)
3.54 on row
13.54 figure 20 second transition.
Finished with romwod
A. all sets and reps (2 R’s) @ 97 lb.
B. 15:17
8:41 run – UB on KBS – 4:09 row
A. 95lbs. 3 reps each set
B. Did Holleyman with some buddies in the gym. 24:57. Felt good. Shaved off about 2min from previous time.
Have a good weekend everyone.
A. 155#
B. 13:20
Great job Joe!
Thanks Tom!
Awesome job Joe!
Thanks Nichole!
59/5’9”/160
A. 5 x 3 at 80 lb (85%)
B. 14:56. About 8:20 on the run. Rested 20-25 seconds. KB swings unbroken. Not sure exact time in row, but under 4:00 (slightly).
A. Limited to 3×3 at 80% 70kg
B. 10:34
Run 5:34 pretty comfortable
KBs UB
Row 3:27
That’s a quick mile man! I would have been done with the workout after that mile!
Thanks. I was behind a young runner. Just stayed as close as I could.
Got to try and get up to 5km for the Swiss Alpine Battle in September. That’s a whole different ball game for me…
I need to find me a rabbit to chase!
Yeah – the 5k is definitely a different animal.
I used this workout as a pairs workout at our box today. There were 14 of us doing it. Took the opportunity!
Not looking forward to 5km
Fantastic brother
OMG your mile is SO FAST!
Hmm, I’ve done 4:30 ish a 2-3 years ago, but I was good for nothing after that. Also, 1 mile is the most I’ve run in years and years… so I’ll need to slow down for that 5km that’s coming up
A. 140 for 5 sets hurt but felt good
B. 14:36 I ran a mile!!!! 8:13 / Kbs UB / 3:57 row
Hell yes!
Great work Tom
Thanks Rob!
Nice job Tom!
Thanks Joe
Wahoo, awesome job Tom!!
A- Later on a machine, will see how the shoulder feels
B-12:54 Loved it!
So fast!
A. 140 across.
B. 12:48
Good job!!
Fast!
A. 60 Kg
B. 14:54
A : 42,5 kg
B : 15:08 ( ran innside on the assaultrunner ( is that the right spelling)
Oh yikes, your hammies!
Shouldn’t I run on that one ? I feel great on in and no pain in knees or legs. Do you want me to change it up?
Oh yes – I just meant that running on that really gets the hammies but I love it!
Perfect ?
Is this all for today?! Seems like half the work are missing?!
SAT is always less. But I was expecting some CORE too…
True, but no activation etc. Also, compare to earlier similar days and you will se there is stuff missing…
Morning guys! Yeah I was expecting core too, but maybe we are at the end of a cycle and they are cutting the volume??
Maybe… I have reached out to Nicole on Facebook…let’s see.
Hey guys!
If you are feeling fresh after that gem of a workout, feel free to add in some core work! We are heading into a testing week so I wanted to back off of some volume today so you are well rested to start testing on Monday!
Normally I have the Strongfit Openers in for today but I just forgot to put them in (been a crazy busy week leaving for Games tomorrow). I will put insert it in a few minutes.
Thanks for clarifying! Safe trip to games and enjoy!
I noticed that but added a bunch of activation on my own for what we were doing
Will do the same if no update, as I’m one day behind in programming it will be for tomorrow. Cheers!
This week has not been though toughest of week. I never like to say that because it always make’s me worry what they will do next. All challenging though
Testing next week!
Haha… this means that you can push harder.
The shoulder press is all 5 sets at 85%. This is tough! It’s not building over 5 sets… I only managed 3 sets, but my shoulders are very tired.
50 KBS should be straightforward, so you can push the run and the row
Got to 30 and I wasn’t putting it down
A. 3×62,5/65/65/65/65
B. MU-Drills (from yesterday)
C. Scottish Throwdown 18.4 (Partner-WOD)
AMRAP18:
– 100 WBs,
– 80 DB-Snatches @ 22,5,
– 60 BJOs,
– 40 STOH @ 60 and
– 20 rMUs.
1 + 75
Great job Markus
Danke!