Workhorse: Training
Did a classic 3 round Fight Gone Bad workout.
5:00 (1:00 per round)
3x Rounds
Wall Balls
Sumo Deadlift-High Pulls
Box Jumps
Push-Press
Row
[230]
Workhorse: Training
Murph Prep
Did about 30 minutes of mobility and stretching. Then a really short warm up workout:
400m Run
10 Pull-ups
15 Push-ups
20 Squats
400m Run
Workhorse: Training
Did a TSC style circuit as a test.
Warm Up: Tabata Jump Rope
Then
1:00 rounds for 4 rounds of 5 movements
One arm KB swings 10x each arm
Bag-o-bodyparts 10x 60# Sandbag
Ring-ups Punch to the face 15#KB 4x each arm
Up and Overs
Strict Pull-ups 3x
Then
Transverse Sledge Strikes on Tire 5x each side
Black Hole 60# Sandbag
In-Out Tire Jumps
Workhorse: Training
Basic mobility to start. Then 400m + 20 Jumping Jacks, 10 downward dog push-ups, Foam rolling.
5×3 Shoulder Press 110#
12:00 AMRAP
1 Bear Crawl
1 (+1 each round) Hang Clean 95#
Wore the weight vest 20#
Got to 13 + 2/3 crawl
Then closed out with some quick mobility on the shoulder.
Then
5×5 Back Squat 160#
1 Dead Lift 200#
Workhorse: Training
Started with some basic mobility for 15:00
5-10-15-20-15-10-5
Toes-to-bar
Jumping Lunges
Jump Rope
[7:00]
Pretty gassing, quick workout – very much a sprint.