Movement Primer
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed
A.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall with Hands Turned Out x 8 reps
Interval 2 – Handstand Walk to Wall
x 3 meters + Back-To-Wall Handstand Marching x 20 reps
Followed by. . .
For 60 seconds, perform one set of:
Freestanding Handstand Marching x max reps (accumulate reps throughout several attempts if necessary.
B.
Three sets of:
Sandbag Squats x 20 reps
(Choose a weight you can do 20 reps with for your first set. Let’s see the reps you can get on the last set.)
Immediately followed by. . .
Deadlift x Max Reps @ 70% of 1-RM (as soon as there is any loss in form the set is over)
Rest 90 seconds
*If you don’t have access to Sandbags then perform Front Racked Kettlebell or Dumbbell Squats at a medium to heavy load.
C.
Against a 4 minute running clock:
30/22 Calorie Bike-Erg or Assault Bike
10 Burpee Box Get Overs (48/40″”) or Burpee Box Jump Overs (30/24″”)
Max Calorie Ski-Erg or Row in remaining time
Rest 2 minutes and repeat for a total of FOUR sets
D.
Three sets of:
Hanging Straight Leg Raises x 10 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds
B. With 100#sb and 325 el
6 7 7 7 7
Sb ub
C. With rower for both parts and 24″ bbjo
29 27 27 24 28
D. Done
A. Done
B. 20 reps with 20kg KBs, DL @ 275-285#
6/6/4 reps
C. Sub bike with Row, BBGO 48″
14, 20, 20, 23
D. Done
That first set was a warmup 🙂
A. Done
B. 4/ 5/ 6 @275
C. 16/ 15/ 13/ 15 (row)
D??
Couldn’t do it, I was doing it before the class started at the gym and then I had to leave
Movement Primer: done
A: done
41 reps (handstand marching)
B. With 100 lb sandbag
310 lb in DL
8 reps in all sets
C. With bike erg and burpee get over
Cal ski : 5/10/11/8
D, done
??
A. Done
B. Used two 53#kb in front rack, then 190# for DL
(13, 11, 11)
C. Burpee box jump overs: 20, 19, 18, 18
D done
Nice with Jil!
Primer done
A) skipped
B) Done with 75# sandbag 200# deadlift
10/10/10/10 grip went before anything
C) Did with Assault bike
Burpee box get overs 40”
And ski erg
19/22/19/20 legs were done
D) done
Have a great weekend everyone!
Use straps next time and also start incorporating some more grip work like farmers carries ??
Warmup – nailed it
A: done (fun)
B: took it a bit easy bc legs smoked from yesterday 25, 30, 30 DBs 225 x 10, 10, 8
C: done about 10 cal ski per round
D: did 6 sets of 5
???
Earned that rest day! Enjoy!
Warmup + A complete
B. For my back I just did 3×20 sandbag squats (150# bag)
C. Rower and skiers still awaiting maintenance (moving company insurance) so did bike erg for the 30 then stand up bike erg for max cals 14/18/20/21
D. Complete. Into the Sauna I go
Wife said yesterday comment was a compliment, we love “Invictusy” workouts. Maybe not the 30min EMOM from back in the day :/
Tell her she just brought back the 30 minute moms 🙂
Hope your back is feeling better and look forward to having you training fully again!
Did Oct 23rd workout today. E3MOM x4 60″ goblet hold 62# x20 red band pull aparts x5 db squat jumps w/ 10s 10sec AB sprint A. FS done based off 320#. Is it okay to do the extra set betweem 60 and 80%? B. Power Snatch Done based off 185#. The wizard was a problem today. But 10/10? . C. Done based off 350# set of 10 not at 77%. Set 4 = 225×5 + 135×5. D. Scaled 3 rounds 15/15 = 7:05 75# Thrusters all 8+7/TTB all first sets 8/+ 3 rounds 9/9 = 5:59 35lb thrusters UB/C2B 5+,… Read more »
Extra set is all good. Whatever helps you move well and hit your loads. Whats a wizard??
Solid finish to the week Corey!
When i get light headed/woozy during a lift, i call it seeing the wizard lol
Warm up done
B) 100lb Dball and 290: 9,8,7
D) Done
C) With a partner, resting while partner works:
Five Rounds Each
500m run
500m bike erg
2:47, 2:38, 2:44, 2:46, 2:43
Spicy partner workout!???
Warm up Done
A Done
B Done KB 14 14 16 Deadlift 6 7 8 reps 128kg
C Done RX Box 48″ 45 Cal row total
D Done
???
A. Done
B. 150# sandbag for 20 and 335x 5/6/5
C. Echo bike, 30 inch BBJO, row
13/12/14/20
D. Done
Legs were absolutely toasted from yesterday. Missed a box jump in the first round and was a little tentative but got it back!
Good to see you make it through those box jumps safely! Now rest those legs up!
Primer: ✔️
A: ✔️
B: Sandbag squats with what I believe is a 100# sandbag. DL done at 210 6/6/5. Last round broke up the squats 11/9. That was spicy haha
D: ✔️
Lots of stretching after this one. My back was on fire. So I skipped C. Still feeling yesterday’s cardio pretty good
You get to enjoy a good rest day tomorrow and hopefully a relaxing weekend!
Movement Primer Done
A. Done
B. Done with kettlebell 24kg and deadlift 130kg
20/9 20/9 20/9
C. WOD class
D. Done
Fun to hop in with a group on Saturday!
Movement Primer Done
A. Done
B. Three sets of:
D-ball Squats x 20/ 20/ 20 reps (50 lbs)
DL @ 63 kg (70%): 10/ 10/ 10 reps
C. Against a 4 minute running clock:
22 Calorie Assault Bike
10 Burpee Box Get Overs (42”)
Max Calorie Row @ 17/ 19/ 19/ 19 Calories
D. Three sets of:
Hanging Straight Leg Raises x 10 reps
Ab Wheel Rollouts x 8 reps
Solid finish to a good weeks work!