Mon, Tues, Wed, June 15, 2016
/Getting back into the swing of things is sometimes difficult. My lack of posting does not mean that I am not in the garage with my friends...actually, just busy catching up.
Here is a recap:
Monday:
1. Partner workout. Both Partners working at the same time. If you finish first...just rest.
5 rounds of:
30 Double Unders
15 Dips
2. Partner workout. Both Partners working at the same time. If you finish first...just rest.
10 rounds of:
5 Deadlifts, 225 lbs
10 Assault Bike Calories
Tuesday
I borrowed this one from Laird Hamilton,Gabby Reece and Brian MackenzieXPT
LEVEL: Intermediate-Advanced | FOCUS: Functional & Primal Movements | DURATION: 40-50 Minutes
A: BREATH GYM 1
Wim Hof Breathing
3 rounds plus pushups
B: WARMUP
3 rounds of:
20m Spiderman-Crawl
20m Inch-Worms
15 Pushups (scale to box)
5 Scap Pullups
C: STRENGTH
EMOM (Every Minute on the Minute) alternating movements for 12:00 min:
:20 Max Strict C2B-Pullups (minute 1)
:40m Bear-Crawl-Sprint (minute 2)
Rest with remaining time immediately after
D: PRIMAL
15 Tire-Flips (moderately heavy)
2:00 Max Burpees-with-Jump (scale to step up) to Tire
Rest 2:00
12 Tire-Flips
1:30 Max Burpees-with-Jump-to-Tire
Rest 1:30
9 Tire-Flips
:60 Max Burpees
DONE! Record total burpees.
E: RECOVER
5x Upward-and-Downward-Dog (pause :05 each position)
Foam-Roll-Hamstrings 2:00 per side
Banded-Bully 2:00 per side
Wednesday:
Front Squat
5x2 @ 85 %
Sled Push
Assault Bike Cal 10 cal
SDHP 95 10
AMRAP 12 min
Row 10 cal
T2b 10
Squat clean thruster 5@ 95
AMRAP 12 min
All workouts start with the Wim Hof Method of breathing. 35 breaths in then a max hold after the exhale followed by a hold on a big inhale. Do this 3 times, then 35 breaths, big inhale and a max set of pushups.
