Juijitsu
Did some Juijitsu “stuff” in the back room at Workhorse. Worked on an arm throw technique and general throwing concepts. Then worked heel pick from off the floor.
Workhorse: Training
Did a Murph “inspired” tabata.
1 Mile run: 9:20
Tabata (8x):
Push-Ups
Pull-Ups
Squats
Then Mobility for a bit.
Workhorse: Training
Did a circuit “tactical” training:
5x Rounds (Reps = 10x, 8x, 6x, 4x, 2x):
Clean 115#
Thruster (strict) 65#
Landmine Punches 70#
Bag of Body Parts 60# Sandbag
Rubber Band Punches
Turkish Get-ups 25KB#
Ring Dips
Then
10x HSPU
5×3 Muscle Up Progression
Workhorse: Training
14:00 EMOM
3x Cleans (165#)
10x Box Jumps
Then
For Time
15-12-9
HSPU
Barbell Rollouts
(5:06)
Workhorse: Coaching
Final challenge class and double regular classes. Pretty heavy in the regular class. Was a plate carry plus a Diane style workout. Heavy and pullups. Seemed to smoke everyone.
Challenge class redid the baseline workout. Only had two show up out of the original 9 – feels like a Navy Seal class…