Dynamic warm-up, then 3 rds of: 1:00 row for calories 1:00 max ab-mat sit-ups 1:00 max bar-facing burpees 1:00 max shuttle sprints (50′ down and back = 1) for total reps 1:00 minute rest Strength: Bench 8-5-3-3-3, superset with max pull-up holds MetCon: 200m sandbag run (70#) 50 hand-release plate push-ups 200m sandbag […]
Tag Archives: double-unders
Today’s workout was awesome. Still sore from yesterday and then piled more on today. So I crushed a huge breakfast: four eggs, brown rice, spinach, tomato, and avocado. Muscle fuel! Dynamic Warm-up, then 4 rds of: 10 Turkish get-ups (5 each side, 35# DB) 10 goblet squats (62# KB) 7’s (7 bottom-half curls, 7 top-half curls, 7 […]
Okay, I did this workout at http://www.crossfitfirebase.com/ back in December and it wrecked me. Like walking down the stairs backwards for two days afterwards kind of wrecked. We threw it in the programming today and much to my surprise, my time improved about eight minutes! Now don’t get me wrong – I’m still wrecked and it hurts […]
Sometimes the hardest thing about working out on Monday is just showing up. But hey, when all else fails, just do that. Even if you just going through the motions, the next thing you know, you’ll have finished a workout. Dynamic Warm-up, then 3 rds of: 500m Row 10 Sandbag trunk rotating cleans (70# sandbag) […]
ROM Drills, stretch, then 4 rds of: 200m front rack sandbag carry (70#) 10 V-up sit-ups 15 SDLHP’s (72# KB) 10 DB lateral raises (20# DB’s) 15 sandbag squats (70#) Strength: shoulder press 8-8-8-8, superset with box jumps (24″) 10-10-10-10 MetCon: 5 rds for time of 75′ bear crawl down, 75′ crab walk […]
Just getting around to publishing my Valentine’s Day Workout – been under the weather. But, it just so happens that this was my 40th birthday, so we had a real butt-kicker. Dynamic warm-up. For time: Start with 214 double-unders, then 2 rds of: 40 calorie row 40 overhead walking lunges (45# plate) 40 DB oblique crunches […]
ROM Drills and *Dynamic warm-up, then 100′ Crab walk 100′ Bear crawl 100′ Walking lunges 100 Ab-mat sit-ups 100 Butt-to-ball squats 100 Double-unders Strength: back squats 3-3-3-3-3, superset with DB triceps kick-backs 10-10-10-10-10 (25# DB’s) MetCon: 4 rds for time of 10 slam balls (30#) 10 DB windmills (35# DB) 10 180 jump […]
ROM Drills, then warm-up with 12,11,10,9…down to 1 reps of: Double-unders Russian swings (62# KB) Goblet squats (62# KB) Strength: Shoulder press 10-12 reps, 6-8, 3-5, then a burn-out set. Superset with flutter kicks (25, 25, 25, 50 each side) MetCon: 15-12-9-6-3 reps of Handstand push-ups Sandbag box step-ups (70#, 24″ box) Knees-to-elbows […]
ROM Drills, then warm-up with 4 rds of: 25 butt-to-ball squats 50 double-unders 400m sandbag run (70#) Strength: deadlifts 5-5-5-3-3, superset with standing DB oblique crunches 20-20-20-20-20 (each side) MetCon: 30-20-10 Wall-balls (20#) Straight bar curls (75#) Push Press (75#) -DR 8:51
Man, sometimes a workout looks simple and you think it should fly by pretty fast, and then for whatever reason, the exercise combo’s create this horrific elixir of pain that just smack you sideways. My wife absolutely crushed me on this workout. Range of Motion (ROM) Drills. Really take the time to warm yourself up. […]
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