3 minute intervals

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TBT...one of my favorite moments at the RRL.  Alan wrestling with Kyle Maynard.  Kyle put him in the Jawbreaker and almost broke his jaw.  Good times

TBT...one of my favorite moments at the RRL.  Alan wrestling with Kyle Maynard.  Kyle put him in the Jawbreaker and almost broke his jaw.  Good times

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RRL Warmup

 

1.

50 double Unders

10 Overhead Walking Lunge

10 Ring Pushups

30 second Handstand hold

Not for time

 

2.

Run 400 m

10 Push Press @ 95 pounds

5 pullups or Muscle Ups

Complete this every 3 minutes x 5 rounds

Start at 0,3,6,9,12

Do the round as fast as you can, if you finish early, rest for the remainder of the 3 minutes

 

Baseline, Bodyweight tests

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RRL Warm up

100 Double Unders for time

:50 for me today

Baseline

Row, 500 m

40 Air Squats

30 Sit-up (abmat)s

20 Push-ups

10 Pull-ups

For time

3:57 me, 3:53 Trevor

Death by Burpees

Complete:

1 burpee 1st minute

2 burpees 2nd minute

3 burpees 3rd minute...

Continue until you can not complete the required number by the end of the minute

19 rounds + 16 burpees

Front Squat/C2B Pullups

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RRL Warmup

30 Overhead Squats

10 Push-ups

10 Ring Dips

10 Pull-ups

5 Muscle Ups

Jump Rope (Singles), 3 mins

20 GHD Sit-ups

20 Hip Extensions

20 Toes To Bars

7 Front Squats @ 165 pounds

7 Chest to Bar Pullups

x 7 Rounds for time

Yoga 15 minutes

This one didn't go so well for me today.  I felt a familiar twinge in my right lower back...really more like the upper glute.  I stopped during the 6th round.  Hopefully this will be resolved quickly with a little stretching and possibly acupuncture. 

This is an injury that I have had numerous times before.  Today, it probably stemmed from a light warm up as I did not complete the standard RRL warmup which is designed to loosen the lower back and prepare us old dudes for lifting.  I made a mistake today.  Hopefully it wont hold me back long.

Team workout

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RRL Warm up

 

Thruster
5-3-3-1-1
Work up to a 1 rep max

then


Team workout

In teams of 2

AMRAP 20 Minutes

5 Pull-ups
10 Push-ups
15 Air Squats
One athlete will run 400 Meters while the other completes as many rounds of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run starting a new round. Only completed rounds will be counted.


I suggest that each team has sidewalk chalk.