PERFORMANCE
Warm-Up.
“Mind Muscle” Hip Adductor Stretch with Eccentric Loading
Followed by…
Four Sets of:
20 Seconds of Plank Walks
10 Seconds of Rest
Four Sets of:
20 seconds of Hanging (switch your grip or try single-arm w/ foot support)
10 Seconds of Rest
Four Sets of:
20 Seconds of Cossack Squats
10 Seconds of Rest
Four Sets of:
20 Seconds of V-Ups
10 Seconds of Rest
Four Sets of:
20 Seconds of Jumping Squats
10 Seconds of Rest
Then…
A.
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by…
Three rounds of:
15 Wall Ball Shots (20/14 lbs)
10 Push-Ups
5 Strict Pull-Ups
Compare results with February 1, 2020.
B.
OPTIONAL Core Finisher
Every Minute on the Minute for 10 minutes:
Odd Minutes – Strict Hanging Knees-to-Elbows x 10 reps (seriously, touch your knee to elbow, not tricep!)
Even Minutes – Double Kettlebell Front Rack Carry x 100 feet
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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.
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Devil’s Press
10 Squat Broad Jumps (2 Feet)
Rest 5 minutes, and then…
Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
15 Russian Kettlebell Swings (heavy)
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!
5 rds
Yesterday’s WOD A. Up to 215# cleans B. 9:28 with 185# PC’s (ceiling is low so had to do Ring MU with feet elevated and reset b/w reps) A. Every 2 minutes, for 20 minutes (10 sets): 1 Clean Lift-Off + Hang Clean + Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.… Read more »
Great WU + 1.14 mile Run with Nasal Breathing only – 10:14 (16s faster than last time) A. AMRAP 30 min – RX – 3 Rounds + 400m Run + 8 WB Runs – slow but controlled – 2:20-2:35 WB – UB/UB/then split into 2 sets each round Push Ups – All UB Pull Ups – All UB ***wanted to quit after the first round…but that wouldn’t be any fun now would it..glad I stuck with it and just kept moving! B. Core Finisher – 2 Sets for quality Plank Slide in/out (toes on rower seat) x 15 Strict Knees… Read more »
Great job not giving up on a Saturday Candy, the thought certainly crossed my mind about 2/3 of the way through whilst blowing a ring on the rowing machine!!
Great job to fight through it! This was TOUGH all the way. To top it off, you did some core work! Well done. Hopefully you get to take some rest now.
Added 20# weight vest and subbed 15 air squats for 15 wall ball
4 rounds and 200 meters
Killin it Christopher with the extra 20#!!!
Chris well done adding the vest to this grinder of a workout. I wouldn’t have wanted that extra weight on the runs especially. That was my recovery piece while I tried to push the rest of the work.
Yea fair play for adding a weight vest, it was a big enough slog without one I can’t imagine what it was like with one!!!! ?
I was inspired by everyone’s Cindy performance a few weeks ago… trying to finds ways to work on my endurance… nice grind everyone!
Warmup done
Tabata for 10 mins done
A. AMRAP 30 mins
500m row instead of run as raining outside
3rds of 15 WBS @9.5kg, 10 press-ups, 5 PU’s
5rds + 100m
Took a lot of mental strength to get back on the rower for the last 25 secs and not just call it a day!! That was a tough slog for 30 mins! Didn’t do it on the 1/2 so nothing to compare it to.
A. Rx 4 rounds plus 200ish meters (last time was 3 rounds plus 400m and 30 reps
My cardio is so much better, I’m stronger, and I’m up 10-12 lbs since the last time.
B. Core finisher
Nice work Mike getting it done on a Saturday, that was a tough slog for 30 mins!!! ?
Funnily enough I’m still going the other way, better cardio, stronger and 9lbs lighter than last summer and eating like a horse!!
Thanks brother! It was a grind. I came out to hot on the first round. I was around 6 mins on that one.
You go out and crush it each day!
Yea I hear you, I was sub 5mins first round with a 1’45 row so definitely had to rein it in a bit otherwise I’d have been in pieces on the floor after about 3rds!!!! 6 min rounds was a good pace for sure!!
Holy Smokes Mike…this is fantastic!! This was definitely a grinder for me, but looks like you pushed hard!