PERFORMANCE
Warm-Up.
Segmented Cat-Cows x 10 reps
Hamstring Stretch w/ Eccentric Loading
“Mind Muscle” Thoracic Iso Holds
Followed by…
Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Sumo Deadlifts x 10 reps
Ball Slams x 10 reps
Then…
Every 7 minutes, for 35 minutes (5 sets) for times:
500 Meter Row
15 Burpee Box Jump-Overs (24″/20″)
15 Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″)
Please adjust distances/reps as needed to ensure at least 2 minutes of rest between sets.
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
Set at 40-60 minute running clock and run through the following at a 70% effort, preferably nasal breathing…
Run 400 Meters
20 Tempo Alternating Cossack Squats @ 1111
15 Inchworms
10 Russian Baby Makers
5 Wall Climbs
Run 400 Meters
20 Tempo Alternating Reverse Lunges @ 1111
30 Plank Kick Throughs with Hand Tap (15 each side)
10 Tuck Jumps
5 Handstand Kick Ups (with or without the wall)
Had 4 dudes at the firehouse with limited equipment, so did:
5 rounds for time (35 min cap)
500m row or 25 cal bike
15 burpee box jumps onto 20” tire
15 step ups to tire with 53# KB’s
24:14 for me.
A. Every 8 min for 40 min (5 sets) 500m Row – 2:16 / 2:13 / 2:15 / 2:16 / 2:22 15 Burpee Box Jump Overs @ 20″ – All UB 15 DB Box Step Overs @ 20″/35# DBs – 5/5/5, 8/7, 10/5, 11/4, 8/4/3 Round times – 6:12 / 6:02 / 5:56 / 5:49 / 5:48 ***This was BRUTAL!! After the 2nd round I told myself that 3 rounds was enough work for a Saturday. But after the 3rd round I told myself “what’s 2 more rounds..practically done now…. ???? ???? ” Went into the fifth round thinking it… Read more »
Great job with all of your work today! This was at least as much mental as physical. Way to grind through!
This comment made me laugh – I can relate so, so much. ‘Ah that’s enough right? No…. keep going. AND MAKE IT FASTER THIS TIME’.
I ran 3+ miles today with a friend who is attempting to run 50 miles straight. When I left he had 31 miles left to go.
Nice work Heather…I can’t wait for the NY weather to get nice so I can run outside again.
That’s fun and a d incredible achievement for your friend.
I mashed up the last couple of days.
A strict press 5×5 at 115
Push press max reps at 115
11
B. 5 7 min rounds
500m row, 10 255 lb deadlifts, 15 BBJO
Deadlifts were harder than they should be in the metcon. It was hard to gauge times because we were taking off weights after the deads.
Nice work Mike! Did you do this wod with your wife?
Yeah we did. We changed up the order for the two of us so we could do it at the same time.
That’s fantastic..you both work so hard!