Dynamic Mobility, Activation and Warm-Up
Banded Scarecrow x 2-3 minutes depending on how tight you feel
T-Spine Hold on Foam Roller x 60 seconds
Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed
A.
One set of:
Extensor Stretch for False Grip x 30 seconds
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of:
Strict Muscle-Up x 1-2 reps
*If you don’t have a strict muscle-up, then please complete:
Ring Pull-Ups with False Grip x 3-5 reps
Followed by. . .
Every minute, on the minute, for 6 minutes:
Ring Dips (with or without scaling option) x 6-8 reps
55+: Ring Dips with scaling option or Stationary Dips x 6-8 reps
Followed by. . .
For 30 seconds, perform one set of:
Squatted Muscle-Up Transitions x max reps
*Use as little assistance as possible.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep
*Sets 1-4 @ 65-70%
*Sets 5-8 @ 70-75%
C.
35-54:
For time:
Row 1000 Meters
Overhead Walking Lunge x 20 steps (45/25 lbs plate)
Burpees x 50 reps
Overhead Walking Lunge x 20 steps (45/25 lbs plate)
Run 800 Meters
55+:
For time:
Row 1000 Meters
Overhead Walking Lunge x 20 steps (35/15 lbs plate)
Burpees x 40 reps
Overhead Walking Lunge x 20 steps (35/15 lbs plate)
Run 800 Meters
*If your mobility does not allow you to hold the plate overhead without pain, then please substitute with KB Farmers Carry Walking Lunge.*
Time Cap: 20:00
Make sure you reach full extension at the top of your lunges. Use the 1000 Meter Row as your ‘buy in’ for the lunges. Push the pace on the lunges and then find a steady pace for your burpees. Empty the tank on your run.
Additional Session (Please add this session in if you have the time and/or your body can handle a little more volume)
Grab a friend or family member and go outside for a 30 minute run.
Every 5 minutes of the run, complete:
10 Air Squats
10 Push-Ups
A. Strict RMU attempts, getting close
B. 40,42.5,45,47.5kg
C.15:35
A. 1strict MU each set then 8 squat MU
B. 50-52,5-52,5-52,5-52,5-52,5-55-55kg
C. 13:39, did running on skillmill
A) I was only able to do 2 pull-ups on rings each set. Not really sure on the false grip on the rings, I couldn’t figure it, I think I just did regular pull-ups. Ring Dips, I worked on both modifications shown in the video, I alternated between each of them for each of the rounds. Squatted muscle up transition, I didn’t do max reps, I just worked on trying to do them. B) Power Snatch – I didn’t seem to be able to get into these today, they did not go very well. 35 / 40 / 45 /… Read more »
Hi Vanessa! Did you happen to video yourself doing your ring pull-ups? I’d like to see how you are getting into your false grip 🙂
No video. I know I need to start doing them but it takes me time trying to set my phone up.
DMA ✅
A) Box strict MU
6×6
15
B) 115
130
C) 13:00 RX
Great work Dereck!
Warmup done
A. Muscle-ups – failed 4 attempts but they were soooo close so I did an extra and got one!! First strict muscle-up! Video posted.
B. 45/45/50/50/55/55/60/60
C. 16:21….my poor legs felt this today.
Yay Kristin – congratulations!!!!
DMA & warm-up done
A – done – did ring 3 ring pull-ups w/ false grip
Ring dips – 6×6 (fell off tempo a bit on the last 2 rounds, but finished them)
B – done at percentages – 2×65 / 4×70 / 2×75# (will post videos)
C – 14:23 Rx – row was predictably slow (4:26), but picked it up from there. Spent zero time on transitions, OH lunge walks and burpees UB at a steady pace; then had to run the 800m in a full on hail storm! (which of course stopped as soon as I was done).
A. Done . Did 5 ring pull ups with false grip
B. Snatch at 75/80/85 lbs all good
C. Subbed 4:00 assault bike for run (43cal)
12:58 fun one!
strength work for my knee
Awesome job Erin!
After a month of travel, finally got through a workout. Was pretty burnt out from a long metcon class wod yesterday.
Only could do 2 strict mu
Did 6×6 ring dip
38-45kg on snatch
18:20 on wod. Was pretty slow on every movement.
Glad you were able to get a workout in today Michelle!
.
Warm-up complete. I love those rotational throws!!
A) Did ring pull-ups because I do not have strict MUs yet. 4-3-3-3. 3 sets of 6 strict ring dips. Then 3 sets of 6 with the scaling option.
B) Power Snatch: 95#-95#-105#-105#-105#-110#-110#-110#
C) 16:40
Aren’t the rotational throws awesome?!
DMAWU) done
A) SMUs 2,2,2,2 – Ring Dips (strict) 6,6,6,4, (kipping) 5,4 – MU transitions 10
B) 60kg,63,66,69,71,73,75,77
C) 14:32
Additional) going to walk and play with my dog 🙂
Love your additional session!
Only time for metcon is 17:14
So 200m uphill x2 so flatten my run out and I’d have done it in 7:15 ?
DMA done
A1. 2 MU per rd
A2. Dips 8/8/8/8/7/7
A3. 7
B. 90/90/95/95/105/105/105/105
C. About 14:00, had to go upstairs to run on the track
I think the link for the rotation med ball throws is incorrect. It keeps bringing me to the t-spine on foam roller video.
Oops! Here is the correct link: https://invictusfitness.com/blog/dont-overlook-an-important-component-of-athleticism-train-explosive-rotation/
Thank you!
60/5’9”/160
Warm up and mobility – done
A. Done with stationary dips
B. 85, 85, 90, 90, and 4 at 95. Felt good.
C. 12:47
4:10 on the row. Didn’t note time on the other pieces
Great job today Marc!
Thank you Nichole!
DMAW: Complete
A) Complete felt good today
B) 108, 108, 108, 108, 116, 116, 116, 116
C) 14:10
Glad you are feeling good today!
A.
Done getting better
B.
P. Snatch 125,135,145,145,155,155,155,155
C.
11:29
3:30 row 1 min lunge x2 3:30 burpees 3:15 run
Excellent job Domenick!
DMA done + my shoulder rehab/prehab A. Stretch done. Ring Pull-Ups with False Grip Done for 5 reps each set. This is very heavy for me and especially staying in the false grip. More work to be done here ☺️ Strict Ring dips done with a total of 8 reps each set (not UB) for 8 sets (I forgot my phone at home today so I had to trust my memory…) I did 10 squatted muscle-ups transitions. B. Done at home before going to the box. Worked from 33 to 38 kg. Uploaded the last two sets on Facebook. C.… Read more »
Awesome job on your row!!!
Looks like Med Ball vid should be https://youtu.be/c7fB-K8Ih54 (currently takes me to T-Spine vid)
Thank you for correcting that link Jeremy!
B. 35-45kg
C. 12:21