Tuesday, April 28, 2020
Breaker Run
Why hello everyone, hope you are all well. We just started a brand spanking new weightlifting cycle so if you’re able to get with a barbell great but if not, figure out the total weight you would be lifting each set and use whatever you have to complete reps of the movement to accomplish that total weight.
example: if 185lb is my 70% back squat and I have 5 sets of 5 and I am using a 50lb db I would need to do 19 squats holding the dumbbell each round.
Have a nice little Tuesday!
example: if 185lb is my 70% back squat and I have 5 sets of 5 and I am using a 50lb db I would need to do 19 squats holding the dumbbell each round.
Have a nice little Tuesday!
Do something...
1.) Breaker Run
Every 3 minutes for 24 minutes alternating
Every 3 minutes for 24 minutes alternating
0dd: 500m Row
Even: 30/24 cal Assault Bike
note: getting faster each round so don’t try to die by rowing a sub 1:30 your first go
note: getting faster each round so don’t try to die by rowing a sub 1:30 your first go
2.) 5-3-3-2-1-1-1 Push Press, add load each round working up to heavy single
3.) 5 x 3 Pressing Snatch Balance @ approx 55%
note: feet are in receive position and there is no dip/drive just drop like you’re pushing yourself down using the bar
note: feet are in receive position and there is no dip/drive just drop like you’re pushing yourself down using the bar
4.) 3 rounds
25 WallBalls 20/14lb
50m Sandbag Carry 150/100lb
25 WallBalls 20/14lb
50m Sandbag Carry 150/100lb
5.) 4 x 20 Kipping Handstand Pushups, rest as needed between sets
note: scale down reps instead of adding abmats
6.) 15 min AMRAP
12 Reverse Hyper
10 Super Slow Back Extensions
8 Super Wide Grip Strict Pull-ups
note: scale down reps instead of adding abmats
6.) 15 min AMRAP
12 Reverse Hyper
10 Super Slow Back Extensions
8 Super Wide Grip Strict Pull-ups
Unequipped At Home
1.) 7 Rounds
10 Alt. Mountain Climbers
20 Double Unders/SU/Penguin Hops
30 Good Mornings with Broom
2.) ROMWOD
1.) 7 Rounds
10 Alt. Mountain Climbers
20 Double Unders/SU/Penguin Hops
30 Good Mornings with Broom
2.) ROMWOD
You must login above to log your score
Cody Stelmach
Bike: :49, 1:09, 1:01, 1:09. Row: 1:42, 1:52, 1:55, 1:48
I forgot how much your quads hurt after this ☠️☠️☠️🤬😭 (Slightly longer break after round 2 due to phone call finished under 28 min.)
2
0
Grant Soletski
Faster than January avg 1:45 row/bike
Again I did not feel well after this
2
0
Theresa Rosenquist
😳☠️👻
Row: 2:14 (#3) - 2:10 (#4) 🍑🚴🏼♀️: 2:24 (#4) -2:33 (#3) & lots of MOB
2
0