1 Like
Mon
Warm up stuff
Front Box Squat
135 X 2 X bunch
225 X 2 X 2
275 X 2
315 X 2
WOD not for time
4 rounds
40 KBs X 20 lunges X front rack
55 kB X 20 X banded Russian KB swings
15 DBs X 20 straight arm sit ups
2 min rest
20:25
Mon
Warm up stuff
Sumo DL against orange band
135 X bunch
225 X 3
275, 295, 315, 335 X 1
WOD
135 X 12 Thrusters
30 box jumps X 9
2 rounds 8 min
Legs were dead today nothing in the tank. Fell off the box, nothing broke but my pride and bruised right knee.
Sat and Sun
Ran 5.5 miles about 48-50 min
Tues
Warm up stuff
Hand stand push ups X 5
30 sec rest
Orange band face pulls X 15
60 sec rest
5 rounds
30 KB X 10 hammer curls
30 KB X 10 front shrugs
10 lateral shrugs
10 rear shrugs
60 sec rest
3 rounds
Tabata 10 sec work 20 sec rest
Hollow holds
8 rounds
Finisher
55 KB overhead carry single arm walk
5 min for distance 700 meters
Wed
Warm up stuff
Max Toes to bar =12
WOD for time 30 min cap
1 mile run
200 jump ropes
100 air squats
800 meter run
150 jump ropes
100 hollow rocks
600 meter run
100 jump ropes
100 push ups
28:56
Thurs
Warm up stuff
Strength
Power clean + front squat + Jerk= 1 Rep
Every 90 sec
135 X 2
8 rounds
WOD
21 chest to bar pull ups
155 X 9 full cleans
15 chest to bar pull ups
155 X 7 full cleans
9 chest to bar pull ups
155 X 5 full cleans
9:25
Sunday Fathers Day Run
5.5 Miles 48 min
1 Like
Happy Father’s Day!
Thank you sir
1 Like
Wed
Warm up stuff
WOD partner work one work one rest
10 min AMRAP
105 X 60 meter farmers carry
9 Laps
10 min AMRAP
60 meter shuttle run
36 laps
10 min AMRAP
125# X 60 meter sled pull
10 laps
Sat Run
5.5 mile
48 min
Sun Run
5.5 mile
48 min
Mon
Warm up stuff
Strength
Wide stance GM + box squat
135 X 4 X 8
WOD for time
100 jump ropes
55 KB X 20 KB swings
24” burpees box jumps X 10
5 rounds 15:52