Warm Up: Foam Roller & Some Active Movement
Round 1
10x Push Ups
5x KB Sumo Squats
10x KB Swings
1x Run through floor/skills ladder
Kata: Taigo 1, Giin x3, Empi
Round 2
10x Push Ups
2x Turkish Get Ups
5x Deadlifts
Empi, Konku x2
2 Mile EMOM with Push Ups. 40 minutes = 200 push ups
Kata:
Taigo 1 + 10x Push Ups
Taigo 2 + 10x Push Ups
Taigo 3 + 10x Push Ups
Pinan 1 + 10x Push Ups
Pinan Godan + 10x Push Ups
Too San + 10x Push Ups
Naihanchin + 10x Push Ups
Giin + 10x Push Ups
Seisan + 10x Push Ups
Konku + 10x Push Ups
Saiunchin + 10x Push Ups
310 Push Ups
Baseline & Warm up:
ROM Drills ~5 minutes + “Mat Chan” Warmup
Warm Up:
3x Rounds of Cindy
5x pull ups + 10x push ups + 15x squats
DT: 5 rounds for time of:
12x deadlifts
9x hang power cleans
6x push jerks
Men use 155 lb., women use 105 lb.
Strength + Work Capacity:
25x Double KB Swing
30x Single KB Thruster Left Arm
25x Push Ups
25x Single KB Leg Romanian Deadlift (Each Leg)
30x Sit Ups
25x Push Ups
20x KB Sumo Deadlift High Pull
20x KB Raised Leg Lunges (Each Leg)
30x Single KB Thruster Right Arm
25x Push Ups
Durability: 3x Rounds
10x Tire Flips
2x Sled Push
Stretch + Hydrate & Fuel
50:00 time = 2 miles + 5x push ups EMOM (10x EMOM for 10:00)
300 push ups
Running with Cindy
1000 meter Run
5 Rounds Cindy (5 pullups, 10 pushups, 15 air squats)
800 M Run
4 Rounds Cindy
600 M Run
3 Rounds Cindy
400 M Run
2 Rounds Cindy
200 M Run
1 Round of Cindy
rest 🙂
This workout was massively terrible. It was basically a suffer-fest in the worst way. I almost fell out about half way through it, worked hard on recovering during that 3rd round, on the last 200M run we decided to sprint half of it, and I did wind up loosing a little lunch… Not fun.