ROM Drills Warm-up: Complete 15 shuttle sprints (50′ down and back = 1 sprint), then 5 rds of 100′ bear crawls 8 barbell rows 10 box jump-overs (24″ box), then finish with 150 double-unders Strength: Close grip incline bench 10-12 reps, 6-8 reps, 3-5 reps, then a max reps burn-out set. Superset each with […]
I don’t know about you guys, but our family has been fighting the flu and some colds. Between over-eating from Thanksgiving and all the extra desserts, it can be easy to get discouraged. Right now, my wife and I feel like we have zero lung capacity. So, where I had originally programmed running, I sub’d […]
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Active Recovery Day – which just so happens to coincide with a road trip and hotel gym. 20:00 minutes of cardio – pick a machine and push it. I think I was just under 700 calories. WOD 50-40-30-20-10 for time of: Double-unders Sit-ups Superman’s -DR 11:08
Now that I’ve got your attention, here’s today’s workout: ROM (Range of Motion) Drills, then 4 rds of: 25 4-count mountain climbers 10 heels-to-butt med ball leg curls 25 Russian twists (25# pate) Strength: Single leg DB Roman deadlifts 8-8-8-8 (each side), superset with DB Curls 8-8-8-8 MetCon: 5 rds for time of […]
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ROM Drills 20:00 AMRAP of: Max dead-hang pull-ups Double that number and do that many pushups and flutter kicks (each side), 1 sandbag hill run (70# sb) Strength: Shoulder press 8-8-8-8 Finish with 30:00 stationary recumbent bike