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

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.  


Easy day

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Yesterday was pretty tough with the Overhead squats and Nancy in the morning then lifting with Hayden and Brice in the afternoon.  The session was pretty good with work on cleans off the blocks, jump back squat to full squats, clean pulls and snatches off blocks.

I felt it this morning a little, not with soreness, but just being tired. 

It was raining this morning so I rescheduled the sandbag workout I had for today and put in a simple but effective deck of cards.

Original Deck of cards:

Spades=Burpees

Clubs=Pushups

Hearts= Situps

Diamonds=Squats

Joker 1= 1 minute Plank

Joker 2= 30 Vups

 

We followed this with a nice Yoga session concentrating on our hips. 

 

Grip

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Our Mascot and my image of a Courage Wolf. Gus.

Our Mascot and my image of a Courage Wolf. Gus.

“Man’s greatest moment of happiness is to be tested beyond what he thought might be his breaking point and not fail.”
— Joseph Murphy

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core:

30 GHD Situps

30 Hip Extensions

Workout: A.
20 Air Squats

20 Pushups

20 Walking Lunge

x 3 rounds  not timed

Workout B.

Work to 1 RM Back Squat

no more than 15 minutes

Workout C.

Run 400 m or Row 500 m

20 Kettlebell Swing @ 53 lbs

15 Pullups

x 5 rounds for time

Workout D.

Still Water Runs Deep 10 minutes

PM Session:

Chipper:  15 Back Squat @ 90% 1 RM),

50 x weighted step-ups (65# bar bell),

150 x double unders

Not for time

Today's workout was fantastic.  Selection will require a ton of grip strength.  We will carry stuff, hold stuff pull, push, and everything else imaginable.  I have always been a believer in grip strength since being a wrestler.  I never use straps in lifting and do some accessory work occasionally like pinch grips holds to increase grip strength.  Your grip can never be strong enough.

This workout was grip intensive.  I rowed rather than run which made it even more intensive.  Good luck with this one if you try it.  If so, post times and comments.

Legs, Legs, Legs

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Me and my son, Turner, running the Battlefrog, 15K obstacle course

Me and my son, Turner, running the Battlefrog, 15K obstacle course

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core: Situp or pushup progression (whichever needs more work)

3 rounds- 30% of 2 min max + 10, then max for last set

Workout: A.
50 back squats @ 135 lbs

50 situps

50 front squats @ 115 lbs

50 pushups

50 Overhead Squats @ 75lbs

50 push press @ 45 lbs

50 Air Squats

50 Lunges

For time

Workout B.

Still Waters run deep

12 minutes


Post times, reps and/or loads to comments