Training: Workhorse
Epic WOD today:
1 Mile Farmer’s Carry 75# (each arm)
Then
3x Rounds
20x KB Swings 55#
20x V-Ups
20x Toes To Bar
[53:00]
Then did Workout #2
15:00 AMRAP
10x Thrusters 65#
10x Hang Cleans 65#
[7x Rounds]
Training: SealFit
Baseline:
ROM Drills ~10minutes
Warm up:
10x strict press, 10x overhead squats, 10x back-rack jerk, (Bar only (45#/15#))
10x Pull ups
Conditioning:
½ Cindy (10:00)
5x Pull-up
10x Push-up
15x Air Squat
[7x rounds]
Strength:
CrossFit “DT” 5x rounds for time of:
115# Deadlift, 12x
115# Hang Clean, 9x
115# Push Jerk, 6x
[9:58]
Work Capacity:
Complete sets of: 10-9-8-7-6-5-4-3-2-1
Overhead squats (65#/45#)
Push ups
Burpee jumps over the bar x2
Fight Class 012
Really great fight class tonight. Everyone was really focused and working hard. Makes me so happy!
We did some conditioning and then some kick drills. Then we paired up and worked through a series of offense and defense drills (including the defensive sidekick, yay!)
Then we did the Marty Knight thing, where everyone had to fight through each belt type. For about 30x rounds. Then we ended with 100x side kicks.
Training: Test Prep (Field Testing*)
Did a long endurance and skills field test today. Getting comfortable being uncomfortable as much as I can in lead up to the test in 2 weeks…
Warm Up:
Full “Mat Chan” warm up
Evo 1:
2 mile – steady pace run
Evo 2:
Full Kata review
Taigo 1, 2, 3
+ 5x Sand Bag Squats 60#
Pinan 1 & 5
+ 5x Sand Bag Squats 60# + 100 Jump Rope Singles
Naihanchin + Too San
+ 5x Sand Bag Squats 60# + 100 Jump Rope Singles
Giin + Empi
+ 5x Sand Bag Squats 60# + 100 Jump Rope Singles + 10x Push-ups
Seisan
+ 5x Sand Bag Squats 60# + 100 Jump Rope Singles + 10x Push-ups
Konku
+ 5x Sand Bag Squats 60# + 100 Jump Rope Singles + 10x Push-ups
Sieunchin
Evo 3:
1.5 mile – Ruck (30#)
Evo 4:
10x Elbow Push Ups
10x Knee to Chest Lunges
10x Leg Cradle Walks
8x Inch worms
8x Dragon & 8x Low Dragon
8x Lizard Crawl
10x Stiff Leg Dead Lift
2x 15 Yards Butt Kicker to Straight Leg Kick Ups
2x 15 Yards High Knee Skips
2x 15 Yards High Knee Pump-run
2x 15 Yards Straight Leg Kick Ups
2x 15 Yards Back Pedal to Sprint
PLYOMETRICS / Agility + Speed:
Agility Ladder – 2 sets of:
2x 2 feet per square
2x 2in 2out
2x Icky Shuffle
Tire Work – 8x Tabata Intervals2, 4, 6, 8 toe touches on tire & then jump back and pushup off of tire
Jump into and out of tire going straight through
Jump into and out of tire going sideways
2 Rounds:
10x Medicine Ball Toss against wall
2x 5x Medicine Ball Side Toss against wall
2 Rounds:
10x Medicine Ball Slams
4x Medicine Ball Throw up into the air while lying on your back + Jump up before it hits the floor…
5x Burpee + Broad Jumps
Evo 5:
Footwork drills for fighting 10:00
*Fueled with a Frog-Fuel gel packet and it felt good.
*Fueled with ½ of a protein bar, works okay, but generally just makes you “feel full” not sure it actually fueled me…
*BCAA + Glutomine continues to work amazingly well.
Training: Strength & Conditioning
Warm up:
ROM Drills ~5 minutes “Mat Chan” Warmup
Baseline:
3x Rounds of Cindy
(1Rnd = 5x Pull-ups, 10x Push-ups, 15x Squats)
Conditioning:
Complete as many rounds and reps as possible in 7 minutes of:
10x One Arm Dumbbell Snatch #50
3x pull-ups
(Got 6.5 rounds)
Strength + Work Capacity:
25x Double KB Swing
30x Single KB Thruster Left Arm
20x Push Ups
30x Sit Ups
20x Double KB Sumo Deadlift High Pull
20x Double KB Hold Lunges (Each Leg)
30x Single KB Thruster Right Arm
20x Push Ups
Stretch + Hydrate & Fuel